Posted on 11/13/2015

Thanksgiving!  It's a blessing to be with family and friends during our traditional gathering times.  Of course we all know that visiting with our loved ones is just half of our joy.  The other half is the scrumptious foods.  But what happens with our traditional celebration foods if you are choosing to live life without because of food allergies and sensitivites?  Remember it's better to not indulge because your health is more important and truthfully you'll regret it when the symptoms kick in.....this I know.  However, who wants to miss out on desert?  Fear not!  It is possible to enjoy traditional fare with small changes those family recipes.   

Pumpkin pie is a traditional holiday favorite for my family.  When we realized that modern wheat, cane sugar, dairy and eggs cause massive health issues in us it would seem that holidays as usual were over. Think again!  Omit and switch is my motto. My Pumpkin Pie recipe is also more wholesome, plus lower in sugar and fat than most recipes.  So fear not any recipe.  With some trials....and a few errors......your favorite 'tweeked' family recipes will still be on the feasting table.  

If you find you aren't in charge of the menu or cooking just let your host(ess) know the situation.  Offer to bring your recipe to share or bring your own 'special' foods.  This is what I've always done for my kids and family.  I'd even travel with recipes in hand and ship the ingredients to our destination.

Please enjoy my dairy and egg free Pumpkin Pie recipe and don't forget to serve with your favorite non dairy ice cream or non dairy whipped topping.  (P.S. Be careful with Cool Whip as it contains hydrogenated oils and dairy.)

Be Healthy Be Natural Be Tempted,


Pumpkin Pie the CaveChick Way

2 c. organic pumpkin, canned (If using fresh pumpkin reduce 'milk' to 1/2 c.)
1/2 c. maple syrup, Grade B
1/2 tsp. himalayan pink salt
1 c. unsweetened rice dream, almond or coconut milk
2 tsp. pumpkin pie spice
2 Tbl. arrowroot
1-9" pie crust, recipe below

Preheat oven to 425 degrees. Mix all ingredients. Pour into unbaked 9" pie crust. Bake 15 min with foil tent around edge of pie crust. Remove foil tent and reduce heat to 350 degrees for 40-50 min. Pie is done when crust is lightly brown and Pumpkin filling looks set. Remove from oven and let cool completely. Fills one 9" pie crust.

Vegan Whole Grain Spelt Pie Crust

(Makes two 9" pie crusts)

3/4 c. whole grain spelt flour
1 1/2 c. white spelt flour
1 tsp. himalayan pink salt
1/2 c. oil, I prefer walnut oil. Or try a light flavor olive oil, avocado, high oleic safflower, coconut oil or palm oil
1/2 c. unsweetened almond, rice or coconut milk

Blend flours and salt with fork. Add oil and milk alternative. Stir lightly with fork until well mixed. Divide into 2 balls. Roll each ball between 2 large pieces of wax paper. Remove top piece of wax paper. Gently lift wax paper with flattened pie crust and turn onto a 9" pie plate. Slowly remove wax paper. Adjust pie crust to fit into pie pan. Cut and crimp edges. Pour Pumpkin Pie filling and bake accordingly.


Posted on 11/02/2015

As we head into what is commonly know as the flu season there is a bombardment of flu shot advertisements and solicitations to... get a flu shot. Recently making a purchase at Walgreens the cashier asked me if I wanted to purchase a flu shot. “No thank you,” I said and added, “Nor do I intend to.” Great lengths are being made to sell us this product. In the end it is luckily still our decision whether or not to get a flu shot.

While the flu shot can have serious side effects there is another way you can probably protect yourself from the flu that has no side effects. Do what I did. Strengthen your immune system via food choice. Yes, your diet directly works to build up or tear down your immune system. I'd have to say the best decision I made was to go dairy free along with eating a whole food plant based food back in 1995. My choice was a desire to clear up the adult acne I'd been dealing with for over 5 years. Up until then I suppose I was like everyone else getting the common cold and flu sometimes more that a few times a year. Once I removed dairy; milk, cheese, butter, yogurt, ice cream and it's derivatives like whey and casein, etc. I discovered that besides my allergy symptoms of acne and sinus discomfort disappearing those pesky bouts of the common cold and flu disappeared too. I found I just wasn't getting sick anymore. This had to be more than a coincidence.

I raised my kids on this dairy free lifestyle too. They were constantly on antibiotics for the common allergy symptoms of ear infections, bronchitis, asthma and bacterial infections. Once they stopped eating dairy they were no longer suffering from their allergy symptoms or the common cold and flu. No more missed days of school. No more sad sick kids. No more visits to the doctor. Doesn't that sound great for you too!

Through reading and studies I will attribute this to my immune system using little to no energy dealing with the negative effects of ingested germs like the necessary functions to combat inflammation and bacteria from the dairy. So instead of my immune system protecting me from food it has full strength to spend protecting me from what it should protect me from, outside germs, airborne virus and bacteria. Question: Do you want your immune system to protect you from the food you choose to eat or from the bacterias and viruses in the world?

Dairy has a few serious contradictions to good health you should consider:

  1. Highly bacterial

  2. Top allergen

  3. Inflammatory

  4. Mucus Producing

  5. High in Hormones, even if organic

Eating dairy free is easy these days. Most grocery stores offer wholesome dairy alternatives. It's also simple to substitute dairy free equivalents in almost all of your favorite recipes.

Please give a dairy free lifestyle a try and see for yourself.

Be Healthy Be Natural Be Tempted


The Nutritional Foodie

M.Sc. (Nutrition)