Posted on 01/07/2016



Love, love, love bringing in the New Year! This year I had the blessing of celebrating it with my daughter who lives in the Rockies. Dinner with her friend's family and toasting to New York's count down, which being Eastern Standard Time is a comfortable 2 hours ahead of Mountain Time. This let us experience midnight (someplace) thus retaining our celebratory party character even if we didn't usher in Colorado's!

The New Year brings many resolutions to mind. Diets, healthy eating (which begins with wholesome eating see, ), less sugar and more exercise are known to be top resolves. I resolve to work at better articulating my food choice suggestions and Nutritional Foodie eating philosophy to help you all have your healthiest lives. I will also start attending yoga classes again......

So let's start the year with one of my favorite and most versatile wild rice salad recipes. A whole food ingredient list that offers wholesome food. It delicious, easy, nutritious, dairy free and egg free plus, for those of you interested, it's gluten free and paleo. As always adjust it for your personal allergies and sensitivities. I like to eat this Spiced Wild Rice Salad as a portage for breakfast with unsweetened almond milk. It serves as a great lunch or dinner main course or side and perfect for your party table. Enjoy!


Be Healthy Be Natural Be Tempted



The Nutritional Foodie



Serves 4 as meal


2 ¼ cups Water

1 cup Wild Rice

¼ cup Apple Juice Concentrate, organic preferred

½ cup Dried Cranberries, fruit juice sweetened preferred

½ cup Fresh Apple finely chopped, organic (I like Fuji or Gala)

½ cup Pecans, coarsely chopped

½ cup Carrots, shredded, organic preferred

½ Tsp. Ginger, ground

¼ Tsp. Cardamon, ground

¼ Tsp. Cinnamon, ground

2 Tbl. Flax Oil, optional


Bring water to boil in medium sauce pan with wild rice, covered. Reduce heat and simmer until water absorbed. About 45 minutes. While rice is cooking prepare and mix remaining ingredients in large bowl. When rice is finished absorbing the water add to prepared ingredients. Fold well.

The Spice Wild Rice Salad may be served warm or cold as a salad, meal or a portage. You are free to let the rice cool before adding to the remaining ingredients. Store left overs in the refrigerator. It's up to you if you'd like to reheat or eat cold.  

Posted on 12/07/2015

Dairy Free monDay 


Hi! It's Me, The Nutritional Foodie. I recently had the pleasure of participating in another NISRA (Northern Illinois Special Recreation Association) meeting. This time it was the Veteran's Christmas Party. My offerings some wholesome and healthful alternative options to traditional favorites that I've been happy to prepare for my family over the last 20 years.

Holiday's, parties and family gathers do not and should not mean a pass to eat sugary nutrient void food. Besides enjoying tradition and each others company it's about offer the best of things. Good health starts with wholesome food. Forgot what wholesome food is? Please check blog post: .

Mashed Potatoes, Cranberry Sauce and a Wild Rice Salad that are now my kids traditional favorites were my contributions to the party. As The
Nutritional Foodie wholesome, healthful and tasty are key. To make a party meal with fewer calories, tummy upsets and possible allergic reactions follow these simple suggestions:


  1. Start with whole food ingredients. Whole grains, fruit, veggies, nuts and seeds. Real food tastes better and is nutritious!

  2. Limit the amount of added sugar and fat.....And salt! As I've said before when it comes to food “the whole is worth more than the sum of it's parts.”

  3. Don't peel everything. Eat those thin skins! Nutrients and fiber are in the skins.....wasteful to remove them.


These CaveChick family recipes are super easy.  Today I share our mashed potato recipe.  Instead of relying on lots of butter (salt), cream, sour cream and salt to flavor this traditional potato dish I use celeriac root to give them a wonderful clean, light and flavorful potato dish.  The measurements are estimates. Be creative and have fun with your taste preference!

No Leftovers!

Mashed Potatoes with Celeriac

Serves 6-8.

2 1/2 lbs. Yukon Gold potatoes of similar size

1 lb. Celeriac root

Reserved boiling water

1 tsp. Black pepper, freshly ground

Himalayan Pink Salt, lightly to taste (optional)

1 Tbl Flax or Olive oil (optional)

2 Tbl. Parsely, finely chopped leaves and stems

Scrub potatoes. Leaving skin on potatoes and place in large pot with enough water to cover. Put lid on pot and bring water to boil. Scrub Celeriac root. Cut off tough skin and discard. Chop celeriac root into chunks similar in size to potatoes. Add celeriac root chunks to pot of potatoes and water. Put lid on pot and bring water to boil over high heat. Reduce heat. Boil potatoes until all are tender when poked with fork. When tender remove potatoes and celeriac with a slotted spoon. Place in a large bowl. Reserve the water in pot. With potato masher or large fork mash potatoes with skins and celeriac adding ¼ cup reserved boiling water at a time until the mashed potatoes are your favorite consistency, stirring occasionally.

Add black pepper, and optional salt and oil it desired. Stir. Spoon into serving bowl. Sprinkle with chopped parsley.

Serve hot. 

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)

Posted on 10/07/2015


A few tricks are fun for Halloween but not when it comes to what the kids are eating: Tricks are not treats! Common neighborhood candies are loaded with artificial sweeteners, colors and unpronounceable ingredients. 


The great news is that keeping artificial colors, flavors and sugars out of our children's treats is a very easy thing to do! One example, is that even though I changed my family’s diet, I knew taking Trick-or-Treat activities away from my kids wasn’t a very practical solution. So, I let my kids turn their collected cache into “money” and I set up a storefront at the dining room table. They used the candy/money for various games, toys and “clean” treats I had purchased and put on display.

Another great alternative is to make your own Halloween desserts! Starting with an allergen-friendly cookie, like CaveChick cookies, make a safe and wholesome treat. Here are two great cookie treats you can make at home with the kids - along with decorating tips:

If Count Chocula loved cookies - this would be favorite:

(Using CaveChick DoubleDevil cookies)


Decorating tip: Melt 1 cup of your favorite dairy-free chocolate chips in a bowl, stovetop or microwave. Stir in 1⁄2 tsp oil. Dip one edge of the DoubleDevil cookie into melted chocolate and place on wax paper. Sprinkle with all-natural confection sprinkles. For Halloween, I like to use white and orange. My favorite brand of natural decorative confections is IndiaTree.


Spooky-Doodle Cookies:

(Using CaveChick CaveDoodle cookies)


Decorating tip: Squiggle CaveChick CaveDoodle cookie with egg free white Royal Icing (recipe below) and sprinkle with orange all natural confection sprinkles. Let set.

“Ice Creepy” Coconut Cookies:


Decorating tip: Take any coconut milk dairy-free vanilla bean ice cream and add a few drops of orange natural colorant. Grab 2 CaveDoodle cookies and sandwich them together with the orange ice cream. Sprinkle the edges with coconut shavings or sprinkles!

*Egg Free White Royal Icing

I wish I could take credit for this awesome icing. I've included the original youtube video link for your information. I did it a little differently and feel it turned out very good for this application.



  • 1 c powdered sugar, organic preferred
  • 1⁄2 lemon juice
  • 1 1⁄2 tsp whole flax seed


  • Put flax seed into small glass bowl. Squeeze all the juice out of 1⁄2 lemon. Let sit for 2 hours.
  • After time elapses pour lemon juice and flax seeds into a fine mesh strainer set over a glass bowl. With the back of a spoon squish and roll lemon juice and flax gel through the mesh strainer. This will take approx 15 minutes.
  • Sift powdered sugar into the lemon juice and stir. With a whisk mixer attachment, beat sugar paste until very smooth. One you have a smooth paste add more lemon juice or water (depends on how lemony you want the Royal Icing) until the icing is of a drizzle consistency.
  • Scoop icing into a piping bag or stiff ziplock freezer bag.
  • If using the freezer bag cut small section of corner tip to squeeze icing.
Be Healthy,
Posted on 09/11/2015

Aside from the Pumpkin Spice EVERYTHING craze, September is also when school is in full session. The fall season is also a bag of mixed emotions - especially for moms - as we find more personal time with our kids is spent on working on homework and planning lunch box meals. Homework might question your ability to be “Smarter Than a Fifth Grader” (ha!) but you’ll likely get an A+ in lunch box meal planning - if you keep it simple and wholesome.

As a mom, I’ve done the whole meal prep and lunch box planning for years. I’ve learned a few things along the way and for all you moms out there, I wanted to share my easy tips on how to build a better lunch box. I’ve also included  snack items that you can make and pack in under 10 minutes! And before you do any planning don’t forget to check with your schools for any food allergy restrictions.

Lori’s Lunchbox Lessons:

  1. Keep It Simple! Embrace the brown bag and remember that lunch box menus don’t need to be elaborate. Ziplock baggies are your friend, reusable containers are even better or consider the trendy bento box option. A little bottle of water is always your best beverage option.
  2. Lunch time is the opportunity to refuel your loved ones for the second part of the day. This means wholesome choices are a must. As a nutritional foodie I suggest making meals based on a whole food plant-based foundation for optimal health and learning. This means choosing real foods like fresh sliced fruit, diced fresh veggies, a mix of nuts & seeds, bean dips or some diced fresh meat. Consider how the food choice will impact your child’s afternoon. I think it’s best to stay far away from anything with artificial flavors, artificial colors and preservatives - especially as foods that contain these ingredients are known neurotoxins and some are even carcinogenic. Refined sugar, most likely, will spell trouble in the form of an afternoon slump from insulin spikes or adrenal let-downs. Watch out for foods or drinks that list out added refined sugars, refined grains, plus fruit juices, juice blends and even single serving alternative milks. Be sure to look at the ingredient list of all dairy and deli meats. (P.S. Did you know that dairy is a top allergen or food intolerance? While any food can cause any reaction, dairy intolerance symptoms include: Asthma, bronchitis, ear infections and intestinal cramping, fatigue, ADD/ADHD and anxiety.)
  3. Lunch is a social event. Knowing your child's comfort level when it comes to lunchbox peer pressure will help you pack a wholesome lunch that they will enjoy. Of course you'll have more freedom for wholesome choices if your child is secure with wholesome food choices. Remember that you can set the acceptance level by setting the standards through personal example and how you choose to talk about food (and drinks).
  4. Every now and again have a 'Lunch Box Sampling' meal. You could make lunch options for dinner once a month. Get the kids involved to do some lunch option brainstorming, shopping and preparing. Involvement equals understanding and pride. 

Lunchbox suggestions (easy to pack in under 10 minutes):

  1. Apple slices with Vitamin C (Ascorbic Acid) sprinkled on to deter oxidation and give it a tang! (My kids loved this.)
  2. Hummus Dip w/assorted veggies to dip Babaganoush Dip w/assorted veggies dip
  3. 100% Whole Grain tortilla rolled with avocado, salsa, lettuce and shredded carrots (I like Rudy’s Whole Grain Spelt Tortillas)
  4. 100% whole grain crackers with nut butter Small serving of non-hydrogenated mixed nuts
  5. Think water is too boring...try adding a few thinly sliced lemons or limes even strawberries into the water bottle for a refreshing taste.
  6. Need a cookie? Don't forget CaveChick brand - 100% whole grain, maple sweetened and dairy and egg free cookies! 

There you have it - Keep these tips in mind as you plan out your child’s lunchbox this school year, and you’ll keep your family healthy, happy and fueled for learning!

Be healthy,

Posted on 09/04/2015

Contrary to its name, Labor Day is a day off of work for most people. Labor Day entertaining should also not be so laborious. Whether you’re hosting an open-backyard bash or an intimate dinner with friends, here’s a super-easy treat to make and serve. This dessert takes five ingredients and seven simple steps (and if you’re really short on time, consider making the crust a day or two in advance and store it in the fridge!)

My Peach Blueberry Crisp is a refreshing dairy-free, cane sugar-free, whole-grain, vegan and delicious! Perfect for the final summer weekend - or anytime this Fall.

Be Healthy,

Peach Blueberry CaveDoodle Crisp


  • 1­ - 8 cookie package CaveChick CaveDoodle cookies
  • 1 - ½ cup organic blueberries (fresh)
  • 2 - organic peaches, ripe (sliced & cut into thirds)
  • 2 - Tablespoon brown rice flour
  • 1 - Tablespoon maple sugar


  1. Preheat oven to 375 degrees.
  2. Press 6 CaveDoodle cookies into bottom of 9 inch baking dish. Break cookies as necessary to get good coverage but doesn't have to cover perfectly. Reserve 2 cookies. (If CaveDoodle is crispy break and fit cookies on bottom of pie pan to cover. Again, perfectly covering the bottom of the pan is not necessary.)
  3. In large bowl lightly mix blueberries, sliced/diced peaches, brown rice flour and maple sugar.
  4. Pour into prepared pie plate and spread evenly. Crumble last 2 CaveDoodle cookies and sprinkle on top of fruit. (If CaveDoodle is crispy use a food processor if you'd like.) Cover prepared fruit crisp with foil.
  5. Bake 25 minutes with foil. Remove foil and continue to bake for 20 minutes or until crisp edges look a nice brown.
  6. Remove from oven and let cool.
  7. Slice and serve with your favorite vanilla non-dairy ice cream or whipped topping.
Posted on 08/24/2015

Lentil pasta is a great item to keep in the pantry - whether you’re sensitive to modern wheat or not. Lentils are nutritious, high in iron, fiber, protein and full of essential vitamins. My “go-to” brand is definitely Uddo’s Kitchen Red Lentil Penne. It’s all natural and it’s made of one - yes ONE - ingredient: Red lentils.

Another characteristic of the pasta, is that the texture mimics traditional whole grain or white pasta - you won’t have to worry about any soggy texture with these guys. Which makes this pasta a wonderful base for so many pasta-type dishes.

I’d like to invite you try my recipe for red lentil pasta which uses fresh oregano and flax oil. The recipe is so easy and quick to make, perfect for busy weeknights!

Red Lentil Pasta w/Fresh Oregano and Flax Oil
(Serves 2 - 4, as a meal)


  • 12 oz. Uddos Kitchen Red Lentil Penne (prepare according to package directions)
  • 2 Tbl. organic fresh oregano, chopped (I like bold flavor so I opt for more fresh oregano - or 2 tsp. of dried oregano)
  • 1-2 Tbl. organic flax oil
  • Salt & pepper to taste, if desired


  1. Prepare Lentil pasta according to package directions.
  2. Chop fresh oregano.
  3. When pasta is cooked al dente, drain water and return to pot. Add 1-2 Tbl. organic flax oil and chopped Organic Fresh Oregano. Add salt and pepper if desired. Toss.
  4. Plate or transfer to your favorite serving bowl.
  5. Serve with a fresh salad or veggie of your choice and enjoy!
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Posted on 08/20/2015

We’re (still) heating things up in Chicago this week. And I’m not just talking about the weather. At least in our family, we’re cranking up the grill and enjoying a few more backyard dinners as we close out summer.

Many people automatically associate “grilling” with meat, but this method is also fantastic for cooking vegetables and fruits like asparagus, pineapple and so much more. Vegetables or fruits taste incredibly flavorful when they’re cooked on a grill and you can easily prepare a healthy dinner or side dish in little time. One of my favorite weekday dinners to make are these grilled potato and portobello pouches. It takes no time to chop the potatoes and mushrooms, season them and in under 20 minutes you’ll have a delicious meal.

Whether you’re stepping away from cooking up meat on the grill, or if meat just isn’t part of your diet, these pouches are packed with flavor and are filling! If you want to make a tasty meal in under 20 minutes, take a peek below at this simple recipe. If you’re trying it out, I’d love to hear how it went!

Grilled Potato & Portobello Pouch
(1 pouch makes 1 serving)


  • 1 medium potato, cubed (I like Russet or Yukon Gold)
  • ¼ small onion, sliced
  • 1 medium portobello mushroom, sliced
  • 2 - 3 Tbl olive oil
  • Salt/pepper, to taste
  • Aluminum foil (recommend to cut into 12” x 12” squares)
  • Parchment paper (recommend to cut into 12” x 12” squares) 


  1. Heat grill to medium high heat. Make aluminum foil squares to fit ingredients. A 12"x12" piece is usually enough.
  2. Place a layer of parchment paper on top of the aluminum foil.
  3. Layer the cubed potatoes, sliced onions and topped with the sliced portobello on the parchment paper/aluminum foil square. Drizzle with olive oil, and season to taste, with salt and pepper.
  4. Lift foil edged and fold to make a well-sealed “pouch”.
  5. Place on grill for about 15-20 min. Or until bottom layer of potatoes are lightly brown and crispy to your liking.
Posted on 08/14/2015

It’s amazing to me how the summer months fly by. Before you know it, the kids are back in school, the leaves fall from trees and the air turns crisp. I love summer as much as anyone, but I do enjoy the transition into fall as I get to adapt many of my summertime recipes to fit the cooler weather.

I see fennel as a fantastic transition vegetable. It’s texture is crunchy and flavor delicious. It’s also a wonderful source for calcium, folic acid, vitamin C. Not to mention it helps with digestion, keeps your breath fresh and soothes stomach aches. You can combine fennel with so many great flavors - it works well with melon, apples and below I chose red currants with lemon. The tart and sweetness of the currants mixes well with fennel’s aromatics. Throw on some toasted spelt for some crunch and wholesome grain - and you’re set!

If you’re looking for an easy, healthy salad to make as we enter a new season, take a peek below at a simple salad that will be a treat to your tastebuds.

Fennel Fall Salad with Red Currants and Toasted Spelt
Makes approx. 4 servings


  • 3 tbsp lemon juice
  • 2 tbsp extra virgin olive oil (plus another 2 tbsp olive oil for toasting spelt)
  • a pinch of sea salt
  • freshly ground black pepper, to taste
  • 1 tbsp chopped fresh dill (or ½ tsp dried dill)
  • 2 tbsp currants
  • 2 medium sized fennel bulbs
  • 1 cup Arugula
  • 1 cup spelt
  • 1 Lemon (garnish)* 


  • Combine lemon juice, salt, pepper, dill, olive oil and currants in a mixing bowl
  • Trim the tops of the fennel and keep about ½ cup of the fronds. Cut the bulbs in half, trim any marks then slice as finely as possible. Add the fennel to mixing bowl and toss to avoid discoloration
  • Add fennel fronds and arugula to the mixing bowl
  • Heat 2 tbsp of olive oil in a medium skillet. Add spelt and cook, stirring often, until grains are two shades darker, about 3-5 minutes
  • Toss toasted spelt into the mixing bowl
  • Serve onto plates, finish with a good grinding of fresh black pepper and a lemon spiral

*To make a lemon spiral garnish: Take 1 lemon and slice a ring from it. Make one small slice through one side of the peel and pulp (you’re not cutting the ring in half though.) Remove the pulp so you have one long piece of rind. Twist the peel into a curly shape (it should naturally hold its shape.)

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