I love soup. I love that your entire meal is in one pot, that you can substitute ingredients for different variations, that they are forgiving with measurements, and most of all, that it fills you.  My kids do not love soup as a meal.  My daughter says she wants to chew and eat her dinner and not drink it.;)   I also have a child that has several food intolerances .  This chili is a cross between a soup and a chili; it is gluten free, dairy free, egg free, soy free and nut free.  Nothing but clean, fresh ingredients.

Like every mom, I am also constantly on the search for quick, no hassle meals that satisfies all of my family’s tastebuds, is nutritious and clean eating.  This chili/soup meets all of those requirements. I love this recipe so much that I made a big pot of it and ate it every single day for lunch last week. More importantly, my youngest daughter announced that it is a 15 on a scale of 1-10! My son loves it because he can put handfuls of tortilla chips in his soup, and my oldest likes it because she can add as much sour cream and cheese on top as possible and then scoop it out with tortilla chips.

Don’t be alarmed at the amount of “peppers” as this soup is not hot AT ALL.  My youngest cannot handle any spice. The fresh and ground chili peppers just add another layer of flavor to this simple broth.  Of course, if you DO like spice, just change up the mild green chilis for diced jalapenos or add them in addition.  The fresh lime juice is a wonderful accent to this delicious broth and the creaminess from the soup comes from pureeing part of the beans which also acts as a thickener, instead of the traditional heavy cream.

I serve this with sides of avocado slices, shredded cheese, cilantro, tortilla chips, sour cream, hot sauce, and anything else we decide that sounds good or that we have on hand. (sliced olives?)  Enjoy!

White Chicken Chili – Quick clean eating!

Yield: Roughly 6 servings

White Chicken Chili – Quick clean eating!


  • 3 cans white cannellini beans
  • 1 tablespoon canola or grapeseed oil
  • 1 small can diced green chilis (or 1 jalapeno chopped for more heat)
  • 2 poblano peppers, chopped
  • 4 garlic cloves, minced
  • 1 tablespoon cumin
  • salt and pepper
  • 1 teaspoon ground coriander
  • 1 teaspoon chili powder (or more for more heat)
  • 5 cups low sodium chicken broth
  • 2 limes juiced
  • 1 rotisserie chicken, shredded
  • 1/4 c. cilantro


  1. Drain and rinse cannellini beans. Place 1 can of the beans in a food processor and blend until creamy. Add to rinsed whole beans.
  2. Heat oil in large pot/dutch oven over medium high heat. Saute peppers, onions and garlic until soft, about 5 minutes. Season with salt and pepper to taste. Add cumin, coriander and chili powder and saute for 1 minute. Stir in chicken stock and lime juice and simmer. Add the whole and mashed beans and simmer for 20 minutes.
  3. Taste for seasoning, adding salt and/or pepper to suit your taste. Stir in shredded chicken and cilantro and simmer for 5 more minutes to blend flavors. Top with your favorite toppings!



Avocado Spinach Pesto – Dairy and Nut Free

Posted by BuddysAdmin on September 20, 2017
Category: Blog, Recipes

I am so excited to share this pesto recipe with you!  With school back in full swing again, it is a constant struggle to make healthy delicious and quick meals that everyone will eat.  This pesto is perfect! It is raw, clean, loaded with heart healthy avocado, garlic and don’t freak out, full of spinach!  And it is dairy and nut free.  I have been trying to use up the last of our summer herbs in ways to make them last a bit longer and with a full plant of basil begging to be picked, pesto was the most logical creation.

All 3 of my kids (who have very different taste buds) love it which is always a huge plus.  We have slathered it on hot crusty bread topped with mozzarella (for my daughter who can eat dairy), tossed it in pasta with chicken and grilled veggies, whipped it into mashed potatoes, put a large spoon full in rice, and just about any other way you can imagine using pesto.  Because all of the ingredients are just thrown into a food processor and blended, I thought it would be a great way to sneak in veggies and anything else to boost the nutrition content for my sugar addicted kids. I love avocados for their amazing omega benefits and their creamy rich consistency.  I used one to takes the place of the nuts and to replace most of the oil that is usually added to fresh pesto.  Then spinach.   I have to beg and plead and bribe my kids just to take one bit which is usually a corner of a leaf before they start gagging and choking.  BUT….they love fresh basil and guess what, they look alot alike don’t they? (The tricks and manipulation of being a mom never ends in this house…)

I have not found a recipe for pesto that doesn’t have dairy OR nuts that can substitute for the real thing in terms of salty, garlicky and richly delicious.  I also wanted something that was a good “go-to” condiment or sauce that I could have hand that would give me a variety of options. You know how kids put ketchup on everything?  I am out to change this. So I have created a nutritious explosive flavor filled pesto!  And I am always looking for a reason to celebrate anything with a glass of wine;)  This recipe deserves an entire bottle of celebration! Omega rich avocados, iron and mineral packed spinach, heart healthy garlic and done in less than 5 minutes by just dumping into a food processor? You can thank me later;)

Avocado Spinach Pesto – Dairy and Nut Free

Yield: Around 2 cups


  • 6 cups washed spinach
  • 2 cups basil leaves
  • 1 ripe avocado
  • 2 Tblsp. fresh lemon juice
  • 2 Tblsp. Olive Oil (or any mild flavored oil)
  • 4 cloves of garlic (adjust to your own taste but this packs a delicious punch!)
  • 1 tsp. coarse sea (again, you can adjust this to your own liking
  • Grind or two of fresh pepper


  1. Throw it all in a food processor and blend on high until creamy. I would take the top off and scrape down the sides a couple of times to make sure it is all fully incorporated.
  2. THAT'S IT, ENJOY!!*
  3. * If you find that it is too thick for your liking, you can add a couple of tablespoons of broth or hot water to thin it out.

Blueberry muffins, like the chocolate chip cookie, are an American classic.  They are a sure thing for both adults and children and a year round taste. I love baking breads and muffins so that our kids can grab a quick breakfast and/or snack on the go. And don’t underestimate the power of how delicious your house smells to raise sleepyheads out of dreams!  These lemon scented muffins are bursting with fresh blueberries that add their own natural sweetness. The coconut milk yogurt and applesauce, my two favorite egg and dairy substitutes, boost the nutrition while working to keep the muffins moist and tender.  If you prefer orange to lemon scented, just substitute out the lemon juice and rind for orange juice and rind.

This recipe is pretty basic so you can adjust for other berry variations.  If your go-to berry is raspberry, like my daughter’s, then substitute raspberries.  Or do a mixed berry muffin. Simplicity and flexibility is the goal of all of my recipes so adjust the flavor profile to fit your own tastes!

Fresh Blueberry Muffins – Gluten Free, Dairy Free, Egg Free, Soy Free


  • 2 c. gluten free flour
  • 1 1/2 t. baking powder
  • 3/4 t. baking soda
  • 1/2 t. salt
  • 1 t. lemon rind (or more if you want a stronger lemon flavor)
  • 1/2 cup non-dairy milk (I used flaxseed milk)
  • 1/2 c. coconut yogurt (I used unsweetened vanilla)
  • 1/2 c. applesauce (I used unsweetened)
  • 1 Tblsp. lemon juice
  • 1/2 c. sugar
  • 2 Tblsp. honey or maple syrup
  • 1/3 c. coconut oil, melted
  • 1 1/2 t. vanilla extract
  • 1 1/2 c. fresh blueberries


  1. Preheat oven to 400.
  2. Line a 12 muffin tin with liners or spray with non-stick cooking spray. In a large bowl, combine coconut milk, coconut yogurt, and lemon juice. Set aside.
  3. In a separate bowl, mix together flour, baking powder, baking soda, salt and lemon rind.
  4. To the yogurt mixture, add sugar, honey (or maple syrup), coconut oil, vanilla extract and applesauce. Mix well. Pour slowly into the flour mixture, stirring until just combined.
  5. Fold in blueberries.
  6. Pour batter evenly into 12 muffin cups and bake for 15-17 minutes. Remove from oven and let sit in pan for 5 minutes before removing. These are delicious warm from the oven but if you have any leftover and want to save them, store them in an airtight ziplock bag or container. Enjoy!


Chocolate chip cookies are a staple of most childhoods.  I grew up on Nestle Toll House chocolate chip cookies; soft, warm and gooey out of the oven. Really, is there anything better? When I began the journey of recreating all of my son’s favorite baked treats to be top 8 free, the first thing he asked for was chocolate chip cookies. O.K. no problem! A chocolate chip cookie that is gluten free, dairy free, egg free, stays soft, is gooey and tastes like a “regular” cookie. Um…problem, not so easy.  Who knew how important that darn egg is!  After countless batches thrown in the trash, this recipe is my own little miracle.

Chocolate chip cookie lovers fit into 2 categories; those who like crispy and those who like soft. This house is definitely a soft chocolate chip cookie house. To accomplish the right soft almost doughy texture, I use applesauce which also makes me feel like I’m making the cookie healthier because I”m adding fruit, right? Because these are consumed by the handful in our house, I’ve reduced the sugar to a level that is lower than other cookies, without taking away any of the cookie taste.  And I use chocolate chunks instead of chips because chunks = more chocolate! Unlike most gluten free, egg free cookies, these cookies stay soft for a few days and don’t turn into hockey pucks at the stroke of midnight. The best part? If you love raw cookie dough, go ahead and pig out as there aren’t any eggs! I suggest you double this recipe and freeze half for later, assuming they aren’t all eaten within the first hour!

Soft Chocolate Chip Cookies – Gluten Free, Dairy Free, Egg Free, Nut Free, Soy Free

Yield: 24 cookies


  • 3/4 c. non-hydrogenated soy free shortening (I use Spectrum)
  • 2/3 c. firmly packed brown sugar
  • 1/3 c. sugar
  • 4 oz. unsweetened apple sauce
  • 2 t. vanilla
  • 8 oz. gluten free flour (I used Bob's Red Mil 1 to 1 Baking Flour which includes xanthan gum) *
  • 1 t. baking soda
  • 1/4 t. baking powder
  • 1/2 t. salt
  • 1 cup chocolate chunks (I use Enjoy Life)


  1. Preheat oven to 350. Line cookie sheet with parchment paper.
  2. In a small bowl, whisk together gluten free flour, baking soda, baking powder and salt (and xanthan gum if your flour blend does not include it.
  3. Cream shortening and sugars on medium until light and fluffy, 1-2 minutes. Add applesauce and vanilla. Blend well.
  4. Add the flour mixture to the shortening and sugar mixture, mixing just until thoroughly blended. Fold in chocolate chunks.
  5. Drop by spoonful onto cookie sheet and bake for 9-10 minutes. Let cool in pan for 5 minutes before removing to a wire rack to cool completely.


* if your flour blend does not contain xanthan gum, add 1 t. xanthan gum to the flour mixture.


Eating should be fun. It’s that simple. But when you have food issues, it can quickly become a dreaded task. When we first learned about Alex’s food issues, my goal was to recreate favorite treats that could be a snack, a dessert, a breakfast and if necessary, a lunch item. Without any of the top 8 allergens. It needed to be nutritious without tasting that way. It needed to taste like “regular” banana bread. This recipe was the answer! It meets all of those things. I make this and freeze it so we always have it on hand, and it is a staple item that I give to friends, regardless of food issues. Kids absolutely love this and NO ONE, and I mean no one can tell this is free of anything!

I have made this recipe into both muffins and bread. To be honest, if you just add frosting to the top, this also passes as banana cake or banana cupcakes!

Chocolate Chip Oatmeal Banana Bread


  • 1 1/2 c. gluten free flour (if your flour blend includes xanthan gum, eliminate it below)
  • 1/2 c. gluten free oat flour *
  • 1/3 c. packed brown sugar
  • 1/2 c. sugar
  • 2 tsp. baking powder
  • 1 t. baking soda
  • 1 t. xanthan gum
  • 1 t. cinnamon
  • 1/2 t. salt
  • 3 ripe bananas
  • 1/2 c. oil
  • 1/2 c. coconut yogurt
  • 1 Tblsp. vinegar (I use apple cider)
  • 1 t. vanilla


  1. Pre-heat oven to 350(F) and lightly grease standard loaf pan.
  2. Mix all dry ingredients in a bowl.
  3. Mash bananas until there are no lumps left.
  4. Mix together all wet ingredients and add mashed bananas.
  5. Pour dry ingredients into your wet mixture. Mix until combined then fold in 1 1/2 cups dairy free chocolate chips (I use Enjoy Life).
  6. Pour batter into greased loaf pan. Bake at 350 for about an hour or until a toothpick comes out clean. Let sit in pan for 10 minutes and then turn out onto cooling rack. Cool completely before cutting.
  7. ENJOY!!
  8. *Oat Flour - you can easily make your own, just place 1 cup of gluten free oats into a food processor and pulse until finally ground.


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