The Sensitive Kitchen

Episode 015 Creamy, chocolatey and extremely quick and easy.  This is a fast Valentine's Day treat for those you love.  Or for any time you are in a time crunch and need a chocolate treat - tomorrow.   It takes no time to make but it does need to sit a few hours in the refrigerator.  There is also a dairy- free version using sweetened condensed coconut milk.  Both recipes and pictures can be...

A tossed salad bursting with citrus flavor combined with the creaminess of avocado.  The homemade dressing is easy to prepare.  It is a bit tangy, a bit sweet with a hint of orange.  It is a staple dressing in our house.  Two salad variations are included:  one with spinach or romaine and mandarins, avocado and cucumber.  The second also includes mandarins and avocado but features pomegranates and...

Episode 013 Lentils in Tomato Sauce is an inexpensive lentil dish served over brown rice.   It is loaded with fiber, plant protein and easily made vegan. For the complete recipe with pictures go to FoodSensitivityKitchen.com/013.  A transcript is also available.

Are you stuggling to eat more vegetables?  Would it be easier if they tasted better?  The number one reason we eat is taste.  Is taste a matter of our genes or our exposure to different foods?  Join Cindy as she discusses these issues as well as 10 practical tips to change our taste buds - especially concerning vegetables.

011 Three-Ingredient Cabbage Soup is budget-friendly, easy, and nourishing.  This simple soup stores and freezes well.  A little bit of time chopping cabbage pays big dividends in terms of increasing your vegetable intake and reducing your risk of cancer from the sulphoraphane in the cabbage and the lycopene in the tomatoes.  A warm wonderful way to increase your vegetable intake.

Homemade sausages with only herbs and spices as additives.  Yum!  Safe for almost everyone.  And you can decide how to flavor them. With my son's migraines, we have had trouble purchasing sausage.  Even the store made varieties have additives that made him ill.  We now have several chicken & turkey sausages we like, but ten years ago, my son asked for sausage for breakfast.   Hmm . . . . ...

Blueberry ricotta breakfast cake is one of our favorite make-ahead breakfasts.  I recommend it for holiday mornings! It makes 12 generous servings and is a great brunch recipe.  It may become a favorite in your house as well!

Holiday cooking can add another layer of complexity to a busy holiday season.  Join six food sensitivity pros who share their best holiday cooking tips as well as favorite recipes.  From "top 8 allergen-free cut out cookies and banana bread" to crispy zucchini bits and creamy risotto or warming, healthy soup, this episode has recipes for everyone.  All are gluten and soy-free, most are d...

007 - Nut-free crunchy snacks are treasured by many food sensitive families.  This one combines the nutrient powerhouse of pepitas, which are pumpkin seeds without the shells, with maple syrup, dried cranberries and cinnamon.  It takes a little while to bake and cool, but is simple to make.   Cindy discusses taste and why some foods may taste bland to some people.  She gives modifications to this...

Fermented foods can be tricky to get into a family's diet.  Ketchup is a beloved condiment which makes fermented ketchup an easy way to put more fermented foods and more antioxidants in your diet.  This is a simple recipe.  Then use the fermented ketchup to make a wonderful sweet & sour French-style dressing to use on tossed salads or drizzled on vegetables.  An added bonus is that the fe...

005 In this episode Cindy shares her family's dairy-free, whole wheat pumpkin bread recipe.  She also discusses health benefits of pumpkin and whole grains.  You will be interested in her discussion about why she does not avoid all wheat in her kitchen when her husband is sensitive to wheat.  Check your wheat consumption.  If you are avoiding it - why?  Is is just because everyone else is?  C...

#004 Comfort food at its finest.  Packed with protein, iron, zinc and vitamin B12.  It is easy to modify.  Plus it makes two meatloaves so you have plenty to stock your freezer.   For the show notes including complete recipe with pictures go to  foodsensitivitykitchen.com /episode004 Cook to Enable Those You Love to Flourish

#001 Welcome to The Sensitive Kitchen, where home cooks are inspired to "Cook to Enable Those You Love to Flourish."  Meet Cindy Sullivan, registered dietitian and health educator who will help you cook for your food sensitive family.  In this episode you will hear some of her story of how she changed the way she cooked for her son who had food allergies and migraines and her husband who...

#002 A make ahead, versatile breakfast - packed with nutrients!  It's naturally gluten-free.  In this episode, Cindy will highlight nutrient benefits (high fiber, potassium rich, omega 3s) of this easy-to-substitute, filling breakfast.  We will also discuss different ways to modify this oatmeal to meet your family's needs and taste buds.  For the show notes and recipe with photos go to ...

#003 Quick, tasty, cheap, loaded with fiber, plant protein, potassium, folic acid, iron and calcium.   This recipe ticks all the right boxes.  Cindy will walk you through making recipe.  Learn about why to chop garlic first.  Quick white beans is nutrient powerhouse that is quick and inexpensive.    For the show notes including complete recipe with pictures go to  foodsensitivitykitchen.com /003 C...