Allergy Friendly Waffles - Dairy Free, Egg Free, Peanut Free

Waffle Sunday accidentally started in our household in the winter of 2015; and it's been going strong ever since. I'm not sure how my boys (including my husband) roped me into making waffles every Sunday, but I have been for nearly 2 years now and it doesn't look like it's stopping anytime soon.

I'm kind of hugely okay with that though, because I, myself, love a good waffle... or 3...

It took time to perfect my waffle making skills though, because my oldest son has most of the top 8 food allergens. He is allergic to dairy, eggs, soy, peanuts, tree nuts, and seeds.

So finding a waffle recipe that is delicious, duplicatable weekly, and not to unclean to eat wasn't an overnight task. But I did it and it's CRAZY easy and CRAZY tasty. When we have guests who eat them, they rave about how amazing, fluffy, and scrumptious these waffles are. Most people are in awe that they are even and allergy friendly recipe because they are so delicious.

Before we hop down to the recipe, I want to note that this makes about 8 waffles. Cut the recipe in half if you want less waffles. This recipe can also be used for pancakes.

Okay, enough chatter. Time to grab your waffle maker and get to cookin' some Applesauce Coconut Milk Waffles!
-3.5 cups flour
-2 tbsp baking powder
-1/2 tsp salt
-2 tsp ground cinnamon
-1 tsp pumpkin spice (optional)
-1/2 cup applesauce
-3.5 cups coconut milk
-3/4 cup olive oil
-1 tsp vanilla extract
-2-4 drops nutmeg essential oils (optional)

In your mixer, add all the wet ingredients and mix on medium for 1-2 minutes. I like to make sure all the wet ingredients are well combined and ever so slightly frothy. 

Add in the dry ingredients and mix on medium-high for 2-3 minutes, until batter is smooth. You may have to stop half way through and scrape the edges of the mixing bowl to ensure all the flour is getting mixed in the batter.

Cook the waffles according to your waffle maker instructions or use the batter to make pancakes. Serve warm, and top with berries, peanut butter, banana, syrup, or whatever else you want!

How Much Water Should I Drink?

Getting enough water in my body on a daily basis is always a huge challenge for me. Coffee, yes. Wine, yes. Water, not so much.
But let me tell y'all, if you are working towards a healthier lifestyle then you need to ensure you're hydrating. 

Roughly 60% of our body is composed of water, therefore we need to make sure we are drinking enough of it. To calculate how much water you personally need, it's crazy simple. Just be sure you are drinking half your body weight in ounces. For example, if you weigh 200 pounds, you would divide that by 2 and know you need 100 ounces of water a day.

Everyone knows that hydration is important, yet our nation is chronically dehydrated. It's bad, guys. With the over-saturation of drink products on the market, people don’t reach for water like they used too and it’s causing a lot of health issues. Some of these issues include high blood pressure, acne, bladder or kidney infections, weight gain, sleep issues, headaches, and digestive disorders.

There are a vast number of health benefits to drinking water and staying hydrated, but let’s focus on a few key ones. Because, seriously, you don't have hours to read a blog post on hydrating. That's how many benefits there are to drinking enough water. 

1) Water helps aid in weight loss! Say what?! Many times when we think we are hungry, we are actually dehydrated and should reach for water instead of food. This helps suppress that extra appetite, digest our food better, and increase our metabolism. If you're still hungry after you drink water, then you know for sure your body is asking to be fed. But if that "hunger" goes away, you know you were lacking on the H2O.

2) Being hydrated increases your energy levels. When your body is dehydrated, it is fatigued and causes you to feel tired and weak. Drinking your recommended amount of water each day should help you feel more energetic throughout the day without the aid of extra caffeine. So maybe for us moms, we don't need to pound cups of coffee throughout the day... hmm...

3) Your kidneys need you to hydrate! Kidneys use the H2O to filter and cleanse your body of toxins. The less you drink, the harder it is for them to work. This can lead to MANY other internal issues while bacteria ferments, toxins move to other parts of your body, and your bladder becomes unhappy, so hydrate to make sure you stay cleansed.

4) Your skin is craving water. Pimples? Wrinkles? Sagging? Discoloration? Though many of these skin issues are going to happen as we age, they can be prevented from being onset to early with the proper amount of water being pumped through your body. Water will support good skin health - both on the outside and the inside.

If you are used to a little flavor in your drinks and feel like consuming nothing but water all day will be hard for you, then feel free to create your own fruit infused water. Here are some fruit water combos you can try. Simply allow the fruit to sit in the water for 1-4 hours, then drink!
•orange, strawberry
•strawberry cucumber
•cucumber mint
•pineapple, strawberry, orange
•cucumber, mint
•strawberry, blueberry

You can also hydrate with caffeine free hot tea - it’s simply water flavored with herbs!

In addition to those tips, I want to take this opportunity to remind you that you can EAT your water too! The vast majority of fruit is composed mostly of water, so if you eat your recommended servings of fruit per day you can get BOTH hydration and fiber. Just don't exceed your recommended amount so you don't get too much sugar in your diet.

Lastly, if you know you have a hard time remembering to drink enough water then be sure to use your smart phone to help you out. There are several apps you can download to help you track your H2O intake manually or send you reminders to drink up. Regardless of how you remember to do it, you simply need to drink your water.

Macros Explained


This term is all over the internet, has consumed Pinterest, and taken Google by storm.

But as a Nutritional Therapist, I find that most of my clients don't actually know what macros are. They seem to be intimidated by them and incredibly confused as to what they are and what their function is. I'm hoping this article will help you see how easy they are to understand so that you can have better control over them in your daily diet.

"Macros" is an abbreviation for macronutrients. And macronutrients are the large nutrient requirements for the human body.

Macros are broken down into 3 categories: proteins, carbohydrates, and fats.
Proteins are the structural elements of our body tissue, as well as what our hair and nails are made of for the most part, and what our body uses to make natural chemicals, hormones, etc. Most green vegetable actually have protein in them, but you can find complete proteins in the form of lean meats, quinoa, and eggs.

Carbohydrates are the long, sustaining energy that is provided to our bodies (and the type of energy our bodies prefer). Carbohydrates are made up of 3 components, which are then broken down into two sub-categories: simple carbs and complex carbs. Simple carbs are the sugars (component 1) and complex carbs are the fiber and starches (components 2 & 3). Most simple carb foods we want to avoid, as it comes with a slew of other problems. The types of carbs we love and want to add to our diet are rich in fiber and starch. Examples include fruit, sweet potatoes, and brown rice.

Fats are the nutrient that stores long-sustaining energy to our bodies, protects our vital organs, and actually maintains our core body temperature. Unsaturated fats (mono and poly) are the ones we want in our diet and are extremely good for us. Avocado, coconut oil, and grass fed butter are a few types of fats.

Side note of info: Proteins provide 4 calories per gram, carbs provide 4 calories per gram, and fats provide 9 calories per gram.

One of the things we read about most often online is getting the best macro ratio. The hard part about answering this question in general, is there is no general answer. The macro ratio that's best for you is determined based on your caloric intake needs and your weight loss goals (or other fitness goals you have).

But there is a "general" macro ratio that works for a lot of people (with minor tweaking of course). That ratio is:
  •45-65% of your daily calories is Carbohydrates
  •10-35% of your daily calories is Protein
  •20-35% of your daily calories is Fats

In order to determine the ratios that fit your needs best, you must calculate your daily caloric needs. There are many formulas on the web, but this is the one I found to be the most accurate for my needs, as I workout 5 days a week, 30 minutes a day and am very active in other daily activities of life, but I am still in the process of losing a little weight.

Consider 10-14 calories per pound of your bodyweight. I.E., a 175 pound man would eat anywhere from 1,750 - 2,450 calories a day, depending on his activity level. (175x10 = 1,750) (175x14 = 2,450). The lower end of the calorie range would be if he is sedentary and sits most of the day. The higher end of the calorie range would be if he's very active and works out regularly. If he's in between sedentary and highly active, then his calorie goal would be too.

It should be noted again that there are different macro ratios depending on bodily needs and preferences. If you want a specialized macro plan, please contact me here. I am always taking on new clients and willing to do consultations to go over goals and nutritional needs.

Please feel free to comment with any questions as well.

Designed by FlexyCreatives