Recipes

POV: You’re dairy-free but still want creamy soup that doesn’t taste like disappointment. 🥲🥣

This UPDATED dairy-free creamy potato soup is cozy, gluten-free, and made with a few simple staples:

🥥 Coconut milk for richness
🥔 Yukon gold potatoes for that creamy texture
🌿 Garlic, dill + parsley for flavor
🧀 Nutritional yeast for a savory finish
✨ Coconut aminos to bring it all together

Make it on the stovetop or in your pressure cooker. Add sausage and kale for a heartier dinner—or customize it with ingredients that work for you.

Because figuring out what to eat with food sensitivities is enough work. Dinner doesn’t need to be another project. 💚

That’s something I help with in one-on-one nutrition counseling: making meals more manageable while supporting your digestion, improving your symptoms, and keeping foods you enjoy on the table.

👉 Comment SOUP and I’ll send you the link.

📝 Find the updated soup recipe on the blog through my bio link. It’s also a new addition to my Gluten-Free & Dairy-Free Holiday Cooking Guide!

💻 You can also check insurance eligibility or contact me for a free discovery call through the link in my bio.

Save or share to a friend for your next soup night. 🥣

#DairyFreeSoup #GlutenFreeRecipes #PotatoSoup #DairyFreeRecipes #FoodSensitivities #GutHealthDietitian #NourishWithIntent #berrystreet #soupseason #souprecipe ...

🇺🇸 Sometimes the best recipes are the ones that become family traditions.

We pulled out an old American Girl Historical Club recipe and made candied nuts together this summer.

It brought back some fun memories of #americangirl, and reminded me that some of the simplest recipes are still the best.

I made a few small swaps to make them a little more histamine-friendly:
✨ Fresh pecans or macadamia nuts
✨ Simple pantry ingredients
✨ Omitting cinnamon
✨ No artificial flavors or preservatives

As we celebrate Independence Day, I’m grateful for the freedom to gather around the table, pass down traditions, and share simple moments with the people we love.

❤️ Healthy eating doesn’t have to be complicated. Sometimes it’s homemade recipes, quality ingredients, and making memories together.

If you have histamine intolerance, remember that freshness matters. Buying nuts from a high-turnover source and storing extras in the freezer can help reduce histamine buildup.

Wishing you a safe, joyful Fourth of July filled with good food, great company, and plenty of meaningful moments. ❤️🤍💙

What’s one family recipe you’ll always keep making? ...

Not all cookie mixes work for everyone 🍪
And forcing foods “because it’s the holidays” often leads to flare-ups, discomfort, and frustration.

This is exactly why I help my private clients test, tweak, and tailor foods based on what their body tolerates — not one-size-fits-all rules.

You can enjoy holiday baking and feel well.
I put together my FREE Holiday Cooking Bundle with simple gluten-free, dairy-free swaps and practical tips so you don’t have to guess this season.

Grab it here ↓
✨ Comment HOLIDAY and I’ll send it to you. ...

If you’re feeling hungry an hour after breakfast… dealing with mid-morning cravings… or crashing before lunch — there’s a good chance you’re not getting enough protein in the morning.

Protein is one of the biggest keys to:
✨ Better blood sugar control
✨ More stable energy
✨ Feeling satisfied after meals
✨ Fewer cravings later in the day
✨ Supported hormone + appetite regulation

And if you’re dairy-free or navigating food sensitivities?
It can feel extra hard to hit those protein goals — which is why I help my clients tailor recipes to the foods their body tolerates best.

This high-protein egg bake is one of my favorites because it’s:
✔ Dairy-free
✔ Easy to prep ahead
✔ Customizable for low-histamine needs
✔ And you can BOOST the protein even more without changing the taste

Want simple, nourishing, holiday-friendly recipes like this?
I put them all in one place for you ⬇️

Comment “RECIPE” and I’ll send you my FREE Holiday Cooking Bundle filled with gluten-free, dairy-free, gut-friendly recipes to get you through the season feeling GOOD. ...

You don’t have to give up your favorite holiday meals and desserts to feel good.
You just need the right swaps — and a little support from functional nutrition.

This year, I’ve updated my Gluten-Free/Dairy-Free Holiday Cooking Bundle to include:
✨ Corn-free and grain-free options for those with deeper sensitivities
✨ My favorite GF/DF baking mixes and clean holiday staples
✨ Cozy recipes that balance flavor and function

It’s designed to help you enjoy the holidays without the fatigue, bloating, or stress that comes from guessing what to eat.

Pair it with a little mindfulness — slow down, savor your food, and notice how good it feels to nourish your body this season.

Comment PIE 🥧 and I’ll send you the link to download! #mindfuleating #functionalnutrition #wellnessjourney #guthealing #registereddietitian #holidaymeals #holidayrecipes #glutenfreeholidays #familyrecipes #baking ...

Did you know that the state you’re in when you get on the table highly affects your gut health?

We all know stress can mess with our heads, but what you may not be aware of is its impact on gut health! In the hustle and bustle of our daily lives, stress has become an unwelcome companion, affecting both our mental and physical health, including gut health and immune system.

The gut, often referred to as our “second brain,” is highly attuned to the signals from our central nervous system, and stress disrupts this communication, leading to negative outcomes from altered gut motility to changes in the composition of the gut microbiota 😩

So next time you sit down for a meal, take a deep breath and leave the stress at the door. 🚪

Mindful eating with a calm mind allows your gut to do its job effectively, keeping you feeling happy and healthy from the inside out! 💚

Want to learn more about gut health and stress management? Head to the link in bio and apply to work with me in 2026! 🔗

#mindfuleating #guthealth #nutritiontips #wellnessjourney #registereddietitian #guthealthdietitian #ibsawareness #ibsdiet #ibsfriendly #ibdawareness #slowdown #distracted ...

Forgot to thaw the chicken?
👉 You’ll still have dinner on the table fast.

This creamy, dairy-free buffalo chicken hits that comfort food craving without the gut-disrupting ingredients.
It’s quick, nourishing, and loaded with flavor.

✨ Ingredients:

Chicken tenders (no thaw needed!)

Paleo buffalo sauce (my faves: @thenewprimal + @noblemade )

Coconut milk + coconut aminos

Garlic, onion powder, dill

Nutritional yeast for that cheesy flavor (minus the dairy)

💛 My clients love easy recipes like this because they’re anti-inflammatory, full of protein, and simple enough for busy weeknights.

Ready to learn which foods work best for your body?
Schedule your free discovery call 👉 [go.oncehub.com/nwidiscoverycall]

#dairyfreerecipes #antiinflammatorymeals #comfortfoodmakeover #foodsensitivities #nourishwithintentrd #healthyfamilydinners #nutritionistapproved #rdapproved #nutritiontips #chickenrecipes #paleodiet ...