The Sensitive Kitchen

Episode 065 Quintessential American pancakes are fluffy, moist, tender and a canvas for lovely toppings. Technique makes these gluten-free pancakes different. For 35 years these have been the standard pancakes in the Sullivan household - now  gluten-free! In this episode registered dietitian, Cindy Sullivan, walks you through making these pancakes step by step so you can have delicious gluten free...

Episode 064 Caramel-y chewy outside, tender-moist inside studded with apples and nuts. Old fashioned apple cake is naturally dairy free, and Cindy discusses 4 different gluten free options she tested. This cake epitomizes the best non-chocolate cakes.  Cindy discusses modifications using 4 different gluten free flour options and how differing numbers of eggs affect the structure and texture of the...

Episode 063 What is the number one reason people eat what they do?  Taste.  Oh there are many other reasons of course but what brings people back to eat something over and over again? It tastes good.  In this episode Cindy discusses the importance of quality spices and herbs on flavor.  She reviews some of the evidence on cinnamon's health benefits, especially for diabetes and inflammation. J...

Episode 062 Savory, inexpensive vegetarian zucchini fritters are delicious topped with pesto, sour cream or jam.  This recipe is easy, affordable and freezes well. It is gluten free and easily made dairy free. As an added bonus, they are even lower in fat and calories than traditional recipes as they are cooked in a small amount of liquid oil instead of deep fried.  For the complete recipe and pic...

Episode061 Whole Grain Gluten free blackberry muffins with tested dairy free and egg free modifications.  They are tender, delicious and loaded with antioxidants and minerals.  Cindy Sullivan, MPH, RD, CHES baked more than 20 batches of muffins perfecting this recipe and its modifications. No one will guess they are gluten free if you do not tell them!  Mashed bananas, or pumpkin or applesauce mak...

Cindy Sullivan, a registered dietitian and health educator, shares her  that uses ingredients such as tapioca starch, oil, buttermilk, dried fruit, milk, sugar and leavening salt. She also provides a list of cooking equipment needed and other upcoming recipes, such as gluten-free blackberry and banana chocolate chip muffins. The content encourages the importance of cooking at home to towards healt...

Emergencies and unexpected life events challenge even  the most experienced allergy  cook.  Having  a plan will help you feed your family when you can't cook.  When take out is difficult for your family, having meals in your pantry  or freezer,  can help  eliminate a HUGE stressor and time sink.  In this short episode Cindy  will give ideas  for an emergency food plan as well  as a template t...

Episode 058 Cindy Sullivan, MPH, RD, CHES gives resources to help you feed your food sensitive family member(s) during  this holiday season!  Take her quiz "Discover the #1 way food restrictions are increasing your  holiday stress."  Your free report will give practical ways to decrease your food stress this busy time of year. It is on the home page of foodsensitivitykitchen.com or go to...

Episode 057 Comforting and soothing when warm, refreshing when cold, orange peel tea is a very low calorie beverage that delights both your taste buds and your pocketbook.   Cindy discusses health benefits and  debunks common  myths surrounding Orange Peel Tea.  It is easy and  quick to make with  many variations. For the  full recipe go to FoodSensitivityKitchen.com/episode057

Episode 056 Save money and make a warm, comforting beverage from apple peels and cores. Perfect for fall gatherings, Apple Peel Tea is a low calorie, no extra cost beverage (since you are already purchasing the apples for another reason - applesauce, pie, cake, etc). The only cost is for the spices, but once purchased, they will last you a LONG time! Stretch your grocery dollar by using every bit...

Episode 055 What are you going to do with the green tomatoes that you picked before the frost?  Make Refrigerator Green Tomato Pickles!  Cindy discusses whether green tomatoes are toxic, and their nutrient content.  She shares two recipes, practical tips, and different flavorings.   For the recipe and transcript go to FoodSensitivityKitchen.com/episode055

Episode 054 Mediterranean Roasted Eggplant Ragout is simple, delicious, stores well and tastes good warm or cold (as leftovers).  This recipe has three stages: roasting the eggplant,  cooking with tomatoes & seasonings  (ragout), and making the gratin.  It can be paused at any stage  making it convenient for busy days.  Refrigerate and continue cooking later in the day or even several days lat...

Episode 053  Gluten free stuffed peppers are a delicious one dish meal that freezes well.  Nutrients and health benefits of bell peppers are discussed including different nutrients in different colors of peppers and a primer on carotinoids. Cindy gives tips for faster and easier cooking as well  as how  to store bell peppers. For the recipe go to FoodSensitivityKitchen.com/episode053

Episode 052 Creamy, crunchy, savory, slightly tangy .  . .  this pasta salad hits all the right notes.  You don't even have to tell anyone it is good for them!!    This salad is easily made vegan by using vegan mayonnaise.  And gluten free pasta makes it gluten free.  It is wonderful to take  to gatherings as an option for vegan and gluten free friends.  No one will even know!  You  can incre...

Episode 051  Do you miss Chinese food?  Cindy shares an  amazing gluten free, soy free stir fry recipe.  She talks about techniques  to make  your stir fry  great - without soy sauce or msg. She also has a version without coconut aminos.  You will want to make this for your family or friends who cannot have gluten,  soy or msg.   It is BETTER than most take out, and avoids all the foods that make...

Episode 050 Crunchy, Creamy, Fresh and Delicious describe this quick, nutritious salad.  A quick dressing with just 4 ingredients blends and highlights the fresh flavors.  This salad is a nutrient powerhouse that is ready for the table in just minutes.  Make your tongue and the rest of your body happy while using leftover asparagus.  Find the recipe at FoodSensitivityKitchen.com/episode050.

Episode  049   Lowering  your cancer risk while still enjoying grilled meats and vegetables make backyard bbqs  even  more enjoyable.  Packing your own food  for a picnic at the beach or a trip to  the  zoo  can save time, money and be better for you.  CIndy  also recommends  some  summer recipes for cookouts and picnics  and some new equipment she  is trying this  summer.   For show notes  with l...

A quick breakfast high in omega 3 fats, fiber and a good source of calcium.  Three ingredients and just 5 minutes will fuel you all morning.  Adding a variety of toppings for fun and flavor interest.  This recipe was developed by Cindy's mentee, Maryam Alnouman, a junior studying Nutrition & Dietetics at the University of North Florida.  She is a guest on this podcast episode and Cindy an...

Episode 047 An interesting twist on a Mexican favorite, this bean quesadilla uses feta cheese, parsley and shallots to give fresh flavor to dinner.  Cindy discusses the benefits of legumes (beans) in reducing the risk of cardiovascular disease.  Gluten free tortillas are used and homemade ones are discussed.  This recipe can be found at foodsensitivitykitchen.com/episode047 along with all the show...

Episode 046 Chewy, vegan s'more cookies are loaded with flavor and nutrients!  Chelsea Tatum, graduate student in nutrition at Westchester University, developed these yummy cookies and is a guest on the podcast today.  By using almond butter as the fat in these cookies the protein and vitamin E are increased.  We tested both a gluten free flour blend and oat flour.  Chocolate chips in  the co...

Episode 045 Vegan Pumpkin  Mac and  Cheese  is a yummy vegan alternative that can  easily be made gluten free.   The uncooked sauce makes it foolproof and quick! The secret ingredient  is pumpkin which gives it a slight sweetness, creaminess and orange color.  But for non-vegetable lovers, you will never know it is there!  Makalya DeLeon, a  nutrition student at Texas A&M, has been working  wi...

Episode 044 Soft, tender crumb, fluffy vegan  Japanese milk  bread.  Yum!  For vegan, dairy and  egg free families, you can now enjoy a delicious vegan milk  bread.  Cindy baked more than a dozen loaves experimenting with different milks, different egg substitutes as well as other uses for  the dough like cinnamon bread and hamburger  buns.  Cindy discusses why you    might  want to use different...

St. Patrick's Day is coming.  Are you cooking corned beef?  In this episode Cindy discusses a leftover soup and a way to cook your corned beef that gives you  several quarts of stock / broth  to make corned beef soup or many other soups.  It is perfect for saving money, time and energy.  All it requires is planning ahaed for 2 days as you need to soak your corned beef.  This is a  light soup...

Episode 042   Five ingredients and less than an hour will give you a warm soup with rich potato flavor with no cream or dairy in sight.  Cindy discusses two ways to make this soup creamy.  And it is easy to make it vegan.   This is such a versatile soup!  You can eat it warm, you can  eat it cold.  I puree mine because I like that texture but you could easily cut your potatoes smaller and skip the...

Episode 041 New Year - New Vegetable! Roasted Chicken Thighs with Root Vegetables is a simple recipe that transforms root vegetables into a delicious dish and gives you a way to introduce parsnips.  Cindy discusses her new membership, The Kitchen Table.  A community of cooks to encourage, inspire and give you  ideas as you  cook for your food restricted family.  Join Cooking Together: Soup , a 10...