Resources

close up of jug with green juice and vegetablesHealing Foods

3 Simple Shifts for Health and Healing

Once I discovered that I had to change my diet, I went on a mission to learn as much as I could about healing with food. Eliminating gluten and dairy was a great start and the results were transformative. But that didn’t mean the rest of my (somewhat deficient) diet...
Andrea Sprague
January 6, 2020
gluten free pumpkin breadGreat SnacksSweets

My Favorite Gluten-Free Pumpkin Bread!

This pumpkin bread is gluten-free, but you do NOT have to have a gluten allergy to enjoy it.  I make this gluten-free pumpkin bread for parties and no one needs to know it is “special,” they just enjoy it. I created this recipe when I was trying to come up with...
Andrea Sprague
January 2, 2020
Healing Foods

How to Recover from a Sugar Binge!

The holidays have come and gone, and I can still smell the warm cookies, pies and cakes. Every holiday party promises sweets, as well as the guilt of eating something you’ve been avoiding all year—sugar, refined carbs, gluten, dairy… I know about this firsthand after indulging on some fabulous cake...
Andrea Sprague
December 19, 2019
Quinoa PaellaMain DishesVegetarian

Vegetarian Quinoa Paella

As we move more deeply into winter, we tend to crave comfort foods like mac n’ cheese, pizza and hot chocolate. But in the colder months, it’s essential that we continue to treat our bodies well and boost our immune systems through real, whole foods. To me, food is medicine...
Andrea Sprague
December 16, 2019
Christmas cookies with red bowSweets

Allergy-Free Holiday Dessert Recipes!

Even though I’m a nutritional therapy practitioner, I’d never ask a client to completely give up dessert—especially on a holiday. Rather than avoiding all indulgences, which may or may not lead to a binge later on, I recommend whipping up sweet treats that you can feel good about. Fortunately, there...
Andrea Sprague
December 9, 2019
Menu Planning

Irresistible Peppermint Recipes for the Holiday Season

The holiday season is all about being with friends, celebrating and, of course, baking. There’s nothing quite like preparing desserts you can enjoy throughout the season. And there’s nothing more seasonal than peppermint indulgences! The peppermint recipes I’m sharing will help you avoid sugar spikes (and crashes), allergenic ingredients and...
Andrea Sprague
December 2, 2019
Sweets

Gluten-Free Zucchini Bread

I wrote this gluten-free zucchini bread recipe straight out of culinary school back in 2008. I converted the recipe from a regular wheat flour version because back then, there were not a lot of gluten-free recipes and I had to make my own. The recipe was not a home run...
Andrea Sprague
November 25, 2019
Chicken bone broth in bowlSoups

Chicken Stock from Scratch

Bone broth has been getting a lot of attention for its health benefits. Could it be possible that we will soon see people sipping on a mug of bone broth instead of coffee?
Andrea Sprague
November 11, 2019
Raw red lentilsSoupsVegetarian

Dairy Free Red Lentil and Coconut Soup

This is one of my favorite soups to make, as well as a household and client favorite. This Dairy Free Red Lentil Soup has a slight sweetness that comes from the coconut milk, which makes it smooth and filling. I end up adding in other ingredients like broccoli stalks or...
Andrea Sprague
October 28, 2019
Sweets

Chocolate Peanut Butter Crispy Treats

Oh, and what a treat they are! I first tried these at a class at the Natural Gourmet in New York City and thought they were wonderful. The beauty of this recipe is how flexible it is. You can make the crispy treats more chocolaty or if you really love...
Andrea Sprague
October 21, 2019
Sweets

Decadent Dairy-Free Chocolate Pudding

This recipe is inspired by the first non-dairy pudding I ever tried back in culinary school at the Natural Gourmet Culinary Institute. Until then I didn’t know it was possible to make a pudding that could fool you into believing it was full of milk. One of the ingredients that help to make...
Andrea Sprague
October 14, 2019
Penzey's Store FrontKitchen Tips

My Favorite Spice Shop

If you do a lot of cooking at home it is likely that your spice cabinet is jam-packed like mine. Every couple of months I rearrange some of the jars and put ones I haven’t been using towards the back and bring others to the front. Most of the time...
Andrea Sprague
October 7, 2019
carrot zucchini mini muffinsGreat SnacksSweets

Gluten Free Carrot Zucchini Mini Muffins

What comes to mind when you think: gluten-free, dairy-free, and refined sugar-free? I know many people who would end this sentence with taste-free, but my Gluten-Free Carrot Zucchini Muffins are full of flavor. They come together in under 30 minutes, and make the perfect grab-and-go snack for the whole family....
Andrea Sprague
September 23, 2019
Main DishesVegetarian

Asian Style Tempeh Kabobs

I had some coworkers that have never liked the flavor of tempeh. As soon as I heard this, I was determined to make my version for them and show them how good it could be. I first created this recipe about 10 years ago when I was working for many...
Andrea Sprague
September 8, 2019
Time saving Kitchen tipsKitchen Tips

5 Time Saving Kitchen Tips

I love eating healthy meals, but cooking from scratch can be time consuming. When you are trying to eat really clean or on a restricted diet you can’t use bottled, packaged or prepared ingredients, because they’re usually full of added chemicals and sugar. Instead, you have to do a lot...
Andrea Sprague
August 12, 2019
Raw Carrot Ginger SoupSoups

Creamy Raw Carrot Ginger Soup

I originally created this Raw Carrot Ginger Soup years ago for a client who was eating a raw diet. I was delighted at how delicious and satisfying it was.  I don’t usually follow a raw diet but I have made this soup for myself frequently during the hot summer months...
Andrea Sprague
August 5, 2019
Garbanzo Bean SaladSaladsVegetarian

Garbanzo Bean Salad

This is a quick and easy salad to throw together using a simple ingredient, garbanzo beans. The vinegar nicely marinates the beans as it sits for a few days, adding digestive enzymes. I like the flavor of rice vinegar, but I also use apple cider vinegar for its health benefits.…
Andrea Sprague
April 2, 2019
Dairy Free FrittataBreakfastVegetarian

Dairy Free Vegetable Frittata

I make a lot of these dairy free vegetable frittatas every summer when I cook for retreats. This recipe is perfect for a quick breakfast or lunch (when you make it ahead of time) as this frittata is a meal in one. It is great served immediately, but also keeps…
Andrea Sprague
January 21, 2019
Gluten Free Salmon CakesGreat SnacksMain Dishes

Gluten-Free Salmon Cakes

Fish cakes were one of the foods that I really missed when I started a gluten-free diet. I used to order them at my favorite seafood restaurants but had to stop as they typically contain breadcrumbs. I was pretty bummed until I realized that I could create my own gluten-free…
Andrea Sprague
January 14, 2019
Beverages

Making Fresh Almond Milk

Making fresh almond milk might seem like a luxury until you do it a few times and see how easy it is. It really helps to have a Vitamix blender, but a regular blender is fine too. For someone who has just started to eliminate regular dairy, you may miss…
Andrea Sprague
December 3, 2018
Lima Bean DipSauces and Dips

Yummy Lima Bean Dip

If you were asked if you would like some lima bean dip, you might be just like me and think, "uh, no thanks."  Lima beans don't get a lot of love. I think it has something to do with those frozen vegetable and lima bean medleys that used to be…
Andrea Sprague
July 2, 2018