Oat Waffles

I have used this recipe for quite some time and honestly they are absolutely fantastic. They are crispy on the outside and fluffy on the inside. The best part, only flour is oat! No mixing of flours! This makes it easy for others to accommodate for family with allergies I find.

This recipe isn’t huge, a single batch yields 3-4 round, 7 inch belgian waffles or 6 small, square belgian waffles. I often triple the recipe and freeze my leftovers to quickly warm up.

Oat Waffles

  • Servings: 6 Belgian-style waffles
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1 1/2 C oat flour, certified gluten free if necessary
2 tsp baking powder (or 1/2 tsp baking soda and 1 1/2 tsp apple cider vinegar) (1)
1/2 tsp salt (2)
Pinch of cinnamon (optional)
3/4 C room temperature milk of choice (we use light coconut milk)
1/4 C + 1 Tbsp melted coconut oil or 5 Tbsp unsalted butter, melted (we use Miyokos)
2 flax eggs (2 Tbsp flaxseed meal, 4 Tbsp warm water) or 2 large eggs
2 Tbsp maple syrup
1 tsp vanilla extract (3)


  1. Make flax eggs (omit if using regular eggs) in small bowl
  2. In a mixing bowl whisk the dry ingredients together: oat flour, baking powder (or baking soda), salt, and cinnamon.
  3. In another bowl whisk the wet ingredients: milk, melted coconut oil or butter, eggs, maple syrup, vanilla extract (and apple cider vinegar if using). If coconut oil solidifies on contact with cold ingredients gently heat the wet mixture in the microwave in 10 second intervals until melted again.
  4. Pour the wet ingredients into the dry ingredients. Stir with a spatula or spoon until just combined (it will still be slightly lumpy). Rest for 10 minutes (allows oat flour to absorb the moisture). Plug in the waffle iron to preheat now. Set dial to medium-high if temperature/browning dial (ours is setting 5)
  5. Once 10 minutes is completed, swirl batter one final time and pour batter into waffle iron & close the lid. Once the waffle is deeply golden and crispy transfer to a cooling rack or baking sheet. Don’t stack your waffles on top of each other or they lose their crispiness.
  6. Keep warm if desired in a 200 degree oven until ready to serve.
  7. Repeat with remaining batter
  8. Freeze leftover waffles in freezer safe plastic bags, place in toaster or microwave to warm up to eat.

(1) Baking powder: Corn & Grape Allergy – Baking powder is not corn free. Find corn-free if need be. Cream of tartar is made from grapes, if you have a grape allergy; you just need 1/4 of powder for baking soda and remainder in apple cider vinegar
(2) Salt: Corn Allergy – Many that are allergic to corn are sensitive to iodized salt as corn is used in the processing. Sea salt is better, but some are still quite sensitive.
(3) Vanilla: Corn Allergy – Vanilla is made with alcohol, often corn, you may need to make your own

Grain Free Garlic Rosemary Flatbread

I had this recipe kicking around from 5 years ago and recently remembered it. Why I stopped making it, I couldn’t tell you. So delicious, simple and easy.

Grain Free Garlic Rosemary Flatbread

  • Servings: 2-4
  • Difficulty: easy
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Delicious and easy flatbread that you wont be able to stop eating. Great as a side, a pita for a wrap, or dipping in oil and vinegar.


1 C tapioca flour
1/4 C coconut flour, sifted if there are clumps
1/2 tsp sea salt
1/2 C full fat coconut milk
1/4 C coconut oil
1 egg or egg replacer (I use 1 Tbsp golden flax seed meal + 2 Tbsp warm water, sit for 5 minutes)
1/4 tsp finely chopped dried rosemary
1/2 tsp garlic powder


1. Preheat oven to 450 F. Place pizza stone in oven to heat up (optional, I use a cookie sheet without issues)
2. Gently heat up coconut milk and oil in a small sauce pan until very warm but not boiling.
3. Whisk tapioca flour, coconut flour, and salt in a large bowl. Pour the coconut milk/oil mixture on top. Mix thoroughly until combined. Allow to cool for several minutes and allow the coconut flour to absorb.
4. Add beaten egg/egg replacer and mix again until fully combined.
5. Remove pan from oven, cover in parchment paper and pour mixture into the center. Using a spatula spread out the dough until 1/4 inch thick. I have shaped them into rounds to act like a pita in a wrap as well, you just may need a second pan as it fills one standard cookie sheet normally.
6. Season with garlic and rosemary, place in oven for 9-12 minutes, depending on how crisp you want it.
7. Serve!

Apple Crumble

Anyone been craving apple crumble lately? This recipe is so delicious! I have made it around 6 times… In the last 2 months lol. And I’m the only one who eats it in my house due to a stubborn husband who doesn’t like fruit. More for me!

Apple Crumble

  • Servings: 6-8
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Apple Filling
2 lb Granny Smith Apples, weight before peeling
1 Tbsp white flour (I use my Gluten Free All Purpose Flour)
1/2 C cane sugar
2 Tbsp lemon juice or water
1/2 tsp ground cinnamon

1 C rolled oats
1 C white flour (I use my Gluten Free All Purpose Flour)
1/2 – 1 C brown sugar (loosely packed) (1)
1/2 tsp baking powder
1 tsp ground cinnamon
3/4 C unsalted butter, melted (2)
Pinch of salt (3)

1. Preheat oven to 350F
2. Peel apples, cut into 16 slices each apple (I use my apple peeler, corer, slicer)
3. Mix the apple, flour, sugar and cinnamon in a bowl, then pour over the lemon juice. Toss. Spread out evenly into a 9×9 baking dish. If I have extra apple I put into a 3×5 mini baking dish and make a 1-2 serving for later (I freeze it)
4. Place topping ingredients in a bowl and mix until clumps form, like wet sand. Depending on how sweet you like it, change the amount of sugar you add. I like it with 1/2 C of sugar. Spread over apples, crumbling with fingers as required.
5. Bake 30-40 minutes or until golden brown. Remove, loosely cover with foil to keep warm. Let sit for 10 minutes before serving.

(1) Corn Allergy – depending on sensitivity, you may need cane sugar. We use Cuisine Camino.
(2) Dairy & Corn Allergy – Depending on allergies use whatever butter you need. There are several options: MELTEarth BalanceMiyoko’s, coconut oil, goat butter). Beware of salt in butter if corn allergic (look for sea salt/unsalted). Many of vegan butter have corn derivatives.
(3) Corn Allergy – Many that are allergic to corn are sensitive to iodized salt as corn is used in the processing. Sea salt is better, but some are still quite sensitive. We use Maison Orphee.

I hope you can enjoy this recipe as much as we do in our house. It has become a staple for visitors. Quick, easy and delicious.

How do you prepare for your child’s surgery?

I don’t know about you, but I am the type of person who needs to know the pros and cons, and all the potential side effects and worst case scenarios. It helps me to just feel prepared for anything.

This actually really seems to bother my husband sometimes as he feels I am dwelling on the worst case, fearing the worst for no reason. I don’t know how to fully explain it but for me, I’d rather be prepared for the worst and get to celebrate the best than be so unprepared that I didn’t see the situation coming.

So why am I sharing this? We drove this week to the BC Children’s Hospital to see several specialist involved in V’s care for her genetic condition. This involved meeting an ophthalmologist surgeon who performed surgery on Thursday. We also met with a neurologist to confirm sure isn’t having any neurological complications of her vision and had an EEG to confirm and a requisition for an MRI to get a baseline of her central nervous system.

We have 10 doctors who are involved in V’s medical care, most of which have been supportive and helpful. Most of our appointments have been the perfect example of a supportive medical team.

But that isn’t always the case. We are so blessed to have such an amazing team. This week, meeting the two new specialists, as well as everyone involved in her care in the hospital during her surgery, including anesthetists, medical residents, and nurses to name a few, was nerve wracking. What if they aren’t supportive in our struggle with her uncommon allergies, what if they won’t listen to our requests for specific meds, for the necessity in certain IV fluids, food etc.

For anyone that wants to know about corn allergies and what hospital treatment and care looks like check out the following links:

Emergency Room Protocol

Hospital and Medical Safety with Corn Allergy

ER Safety: Emergency Medical Treatment with a Corn Allergy

So how did we prepare for surgery for our little girl? For starters, we have a “care plan” for lack of a better word made up for her. This includes her daily routine (which is helpful if we have people watching her), emergency numbers, medical conditions, allergies, including her safe foods that she can eat and where we buy them, the emergency room protocol for corn allergies, what to do in case of an anaphylactic reaction or a FPIES reaction, and information on her genetic condition, IP.

We also brought copies of the protocol to give to the anaesthetist and doctors, including a list of safe and unsafe things for her. This included medications, IV fluids and other practices.

Obviously not everyone needs to have all of this if your kid doesn’t have allergies affected by hospital care. So what can everyone else do to prepare?

We always prepare before any appointments by writing down concerns we have, things we have questions about, and ask about potential complications with any procedure that needs to occur. We talk about in emergency situations what steps would be taken or how long a procedure would take and what recovery will look like.

Often times doctors have done a procedure so many times that they forget that us as parents or patients are worried or don’t fully understand exactly what they are going to do. Don’t be scared to stop them from leaving, ask more questions, ensure that you feel comfortable with everything that is going to happen.

One thing I haven’t mentioned yet is surgery start times and fasting. When your kid doesn’t understand why you aren’t giving them food when they keep asking for it, it is so difficult. Thank goodness V was able to be distracted by a walk, playing with toys in the waiting room, more walking, and watching a little TV. If that didn’t work, I don’t know how we would have made it so long. She was starved.

I always hoped and prayed that I wouldn’t have to experience the fear of walking away while my child was put to sleep with anaesthetic for a surgery. It is a scary thing. We talked about who would go in with V to hold her while they put the mask on and put her to sleep with the medication. That was a hard decision for me. Do I want to be there while she is terrified and then walk away with her unconcious?

So what do you do while you wait? Well I wanted to keep my mind busy, so we actually went and ate our packed lunch. We were a couple floors down and I knew they had our number. I needed to be distracted. Obviously not everyone can eat when their little one is in surgery, so what else can you do?

We packed a couple small card games to play and our books to read. And obviously we had our phones as well. V’s surgery was only 45 minutes, so we had no issue filling that time. Just do whatever you need to do. If you need to leave the ward or if you can’t leave just in case, those are both ok.

If you bawl your eyes out the whole time or never shed a tear, you are an amazing parent. It isn’t easy having your precious child in surgery, whether it is major surgery or something simple, it’s scary. Feel what you need to feel and don’t feel embarrassed.

Getting to see V after surgery was so heartening and heartbreaking. Be warned that it may take a while for them to feel ok, to settle in. It took V about 30 minutes to calm down and feel better. I’m going to be honest, I am so thankful we are still breastfeeding as it was such a simple, easy way to help her stay calm and feel safe.

So what am I trying to say with all of this? Maybe just that surgery is terrifying and it’s ok to be worried sick. Do your research, find all your answers before hand, and know that those doctors only want what is best for your little one.

Italian Pasta Sauce

Ok, I know how incredibly simple it is to buy pasta sauce from the grocery store, but how easy is it to make it yourself? Depends on how much time you want to put in. I use all three of these recipes, all work really well. I prefer the 2 hr cooking one or the canning recipe, however the 10 minute one is great if I am in a jam.

I recommend you check it out and try out at least one of these. I even use this for my pizza sauce, it is seriously so delicious.

10 Minute Pasta Sauce

  • Servings: 4 cups
  • Difficulty: Easy
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2 Med onions, chopped
8 cloves garlic, minced
1/4 C olive oil
2 28 oz cans of tomatoes (I use my 750ml home canned tomatoes)
1 6oz can of tomato paste
1/2 tsp oregano
1 Tbsp basil (or 1/4 C fresh)
2 bay leaves
1/2 tsp thyme (optional)
salt & pepper to taste

1. Heat oil in medium size pot on medium heat. Add onions and saute until soft, about 5 min.
2. Add garlic, saute 1 min.
3. Add tomatoes, paste & remaining ingredients, bring to boil and reduce to simmer. Simmer for 10-15 minutes. Serve
4. If desired, blend to make smooth with food processor or immersion blender (I like to do this as I use my sauce for pizza sauce on my pizza)

Homemade Pasta Sauce

  • Servings: 4 cups
  • Difficulty: Medium
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5 lbs fresh tomatoes, peeled and seeded (see notes 1)
3 medium onions, diced
8 garlic cloves, minced
1 carrot, divided
1/4 cup olive oil
1/3 cup fresh basil, finely chopped
1 sprig fresh thyme leaves or 1/2 tsp dried thyme
1 sprig fresh oregano or 1 tsp dried oregano
2 bay leaves
2 sprigs fresh parsley or 1 tsp dried parsley
1 tsp sea salt
1 Tbsp honey (optional)

1. Peel & seed tomatoes, dice and allow to drain over colander for 10 min.
2. Chop the onion, mince the garlic and grate half of the carrot
3. Pour the olive oil into a large stockpot over medium heat. When hot add the diced onions and saute for 5 min.
4. Add the garlic and grated carrot and saute for 2-3 min longer or until onions are translucent and tender.
5. Add the tomatoes, basil, oregano, thyme, bay leaves, parsley and sea salt. Simmer on low heat for 2-3 hours or until cooked down and starting to darken.
6. Add carrot piece for the last 30 min to absorb acidity.
7. Remove sprigs of herbs, bay leaves and piece of carrot.
8. Optional: use an immersion blender or food processor to puree sauce until smooth.
9. Use fresh or store in the refrigerator up to 1 week. I usually place in jars and freeze it until needed.

(1) To peel fresh tomatoes place in boiling water for 10-30 seconds, then drop in an ice bath. The skin will peel off. Scoop out the seeds and dice as desired.

Italian Pasta Sauce

  • Servings: 3 pint jars/1500 Liters
  • Difficulty: Medium
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5 lbs fresh tomatoes (8 C puree)
2/3 C finely chopped onion
2/3 C finely chopped celery
1/2 C finely chopped carrot
1 green pepper, finely chopped
4 garlic cloves, minced
4 T lemon juice
4 tsp salt
2 Tbsp sugar
2 Tbsp oregano
2 Tbsp basil
1/2 tsp fresh ground black pepper
1/4 – 1/2 tsp crushed red pepper
1/2 C fresh chopped parsley (preferable Italian parsley) (optional)

1. Peel, core, seed and chop tomatoes. Drain well in colander. Puree pulp in food processor, measure. (1)
2. Finely chop onions, celery, carrots, peppers and garlic.
3. Place in large pot, add tomatoes & bring to a boil. Boil covered for 5 minutes. until vegetables are tender.
4. Stir in lemon juice, salt, pepper, crushed red pepper & herbs. Boil hard, stirring, until desired consistency. (I then puree as I like my pasta sauce smooth rather than chunky)
5. Place Snap Lids in boiling water, boil 5 min to soften sealing compound.
6. Ladle into sterile jars (2) with 1/2″ head space. Wipe jar rim removing any stickiness. Center Snap Lid on jar, apply screw band until finger tight.
7. Process in boiling water bath for 35 minutes for pints, 45 minutes for 1L.
8. Remove jars, cool 24 hours, check jar seals (sealed lids curve downwards). Remove screw bands, store separately. Wipe & label jars and store in cool, dark place.

IMPORTANT: do not alter ingredients or quantities as it is important to maintain the same acidity per jar for safe canning.
(1) To peel fresh tomatoes place in boiling water for 10-30 seconds, then drop in an ice bath. The skin will peel off. Scoop out the seeds and dice as desired.
(2) I put clean jars on a cookie sheet in oven at 175 degrees for 20 min to sterilize. I usually leave jars in until ready to fill, ensuring I do not touch the inside of jar when removing from oven.

Gluten Free Pizza Crust

A staple in our house is pizza. I LOVE IT, and it used to be such a simple meal, pick up the phone and order it from Panago. We still ordered from them when I just had a gluten and dairy allergy, however, since V’s allergies, we have switched to making it at home. We have Thursday night pizza night every week, and although it is a bunch of work upfront, it isn’t too bad as I make the crust every other week, freezing the extra crusts for the next night!

I hope you enjoy this pizza crust as we have hosted many people who are pleasantly surprised at this gluten free thin crust pizza.

Gluten Free Pizza Crust

  • Servings: 12
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2 Tbsp active dry yeast (1)
1 1/3 C warm water (110º -115º)
1 C tapioca flour
2 to 2 2/3 C brown rice flour, separated
4 tsp xanthan gum / 2 Tbsp psyllium husk fibre (2)
2 tsp unflavoured gelatin (3)
2 tsp italian seasoning
2 tsp apple cider vinegar
2 tsp olive oil/other safe oil (coconut, grapeseed etc.)
1 tsp salt
1 tsp sugar
Pizza toppings of your choice (pizza sauce, meat, cheese, veggies etc.)

1. In a small bowl, dissolve yeast in warm water. Add the tapioca flour, 1 1/3 C brown rice flour, xanthan gum, gelatin, apple cider vinegar, olive oil, salt and sugar. Beat until smooth (I use the spiral dough hook on my kitchen aid). Stir in enough remaining brown rice flour to form a soft dough (dough will still be sticky). Don’t add too much or it will be tough.
2. Separate dough into 2 balls. On a floured surface, roll each dough ball into 13″ circles. Transfer to a 12″ prepared pizza pan, build up edges slightly. Cover and let rest for 10 min. (I always forget to do this part and it still turns out great).
3. Bake at 425º for 10-12 minutes or until golden brown. Add the toppings of your choice. Bake 10-15 minutes longer or until crust is golden brown and toppings are lightly browned and heated through.
4. If you want to freeze your crust, I completely prep my pizza with toppings, wrap in saran and freeze as is in the freezer. I wouldn’t leave it more than a couple weeks to prevent freezer burn. I normally make 4 crusts and freeze 2.

(1) Corn allergy – avoid all yeast that contains any additives, most contain ascorbic acid, which is derived from corn. Red Star Active Dry Yeast is the only one I believe that is free of any additives, it has to be the individual single dose packages.
(2) Corn allergy – xanthan gum is iffy with corn allergies due to how they make it. We are making the switch to psyllium husk fibres, I’ll let you know how it goes
(3) Corn allergy – gelatin needs to be unflavoured and not made from vegetables to truly be corn free. I use a beef gelatin.

You may be wondering what I use as my standard toppings. I will break it down for you:

For those with dairy issues, I use Black Sheep Vegan Cheese which is a local product to the Okanagan, British Columbia, where we live. There are a few products out there but for those with corn allergies it isn’t easy finding safe cheese. This one has worked for us so far and tastes delicious.

For the sauce I use my Italian pasta sauce. It is delicious and super easy to make. I will post about it soon. I use as our pizza sauce as normal pasta sauce uses citric acid when canning it. I have three options to make it, the 10 minute method, the 2 hr method and the canning method, all relatively easy.

For meat I use either shredded, grass fed free range chicken or chicken deli meat from Sterling Springs Chickens, a local farmer.

For vegetable toppings I usually use chopped peppers, onion, minced garlic, shredded spinach etc. all sourced from our local farmers market.

Let me know if you made this crust and what you think! I hope you enjoy it as much as my family does.

Coconut Fruit Ice Cream

There is one thing I miss more than anything some days is a blizzard from DQ. Since V got her corn allergy we haven’t been able to even eat any store bought dairy free ice creams as they all have “gum” ingredients of some sort, all are usually derived from corn.

I bought an ice cream maker with the bowl that goes in the freezer, definitely a must for making your own ice cream. We use the Kitchenaid mixer attachment style but really, any will work.

Hope you enjoy! I have been enjoying my fresh fruit ice creams and sorbets this summer that’s for sure!

Coconut Fruit Ice Cream

  • Servings: 4 Cups
  • Difficulty: easy
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4 Ingredient Coconut Fruit Ice Cream that is paleo, dairy free, vegan, gluten free, refined sugar free, corn free

3 cups fresh or frozen fruit (strawberries, mangoes, peaches etc.)
1 can Full Fat Coconut Milk, room temperature (I use Natural Value Coconut Milk) (1)
1 – 3 Tbsp maple syrup (optional)
1 tsp vanilla extract (optional) (2)

1. Add fruit to a blender or a food processor. Blend smooth.
2. Add coconut milk and remaining ingredients (if using), blend until smooth.
3. Transfer mixture to ice cream maker and churn according to manufacturer’s directions for your machine.
4. Place in freezer-friendly, airtight container. This will freeze very firm, so allow to thaw for 20-60 min before scooping. If in microwave-safe container you can microwave in 15 second increments until slightly soft and scoop-able.

(1) Corn allergy – ensure coconut milk is gum free
(2) Corn allergy – Vanilla is made with alcohol, often corn, if necessary, you may need to make your own

Chocolate Cupcakes with Salted Caramel Icing

I used to try to find recipes online by searching for recipes with gluten free, dairy free etc. in the heading. My husband had a great idea, why not just find a regular recipe because we know that it works, and adapt it with my gluten free flour mixes.

I placated him only to discover that most of the time it actually works really well and tastes delicious!

This is a recipe I found online and thought sounded delicious and had to make. I have had people begging me for them since I made them in March for my birthday. I also made them for my brother’s wedding reception and had several people exclaim that it was the best cupcake they have ever had.

Chocolate Cupcakes with Caramel Frosting

  • Servings: 12 cupcakes
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Chocolate Cupcakes

  • 3/4 cups All-Purpose Flour (used my GF all purpose flour mix)
  • 1/2 cup cocoa powder
  • 1/2 tsp baking powder (1)
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt (2)
  • 1/3 cup vegetable oil (I use grapeseed oil) (3)
  • 3/4 cup white cane sugar
  • 1 large egg (I use Bob’s Red Mill Vegan Egg Replacer or a flaxseed egg to make it egg free) (4)
  • 1 tsp vanilla extract (5)
  • 1/3 cup buttermilk (to make dairy free use per 1 cup milk alternative, 1 Tbsp apple cider vinegar or lemon juice)
  • 1/4 cup boiling water

Salted Caramel Sauce

Caramel Frosting

  • 3/4 cup unsalted butter, softened (6)
  • 3 cups powdered sugar (I use Wholesome Organic Icing Sugar) (8)
  • 1/2 cup salted caramel sauce (see above)
  • 2-3 Tbsp cream, as needed (I have never needed any additional cream, if you do and need dairy free, you could use coconut cream)

Chocolate Cupcakes

  1. Preheat the oven to 350°F. Line a muffin pan with muffin papers. (I like to use silicone cups as who knows what is in the paper)
  2. In a medium bowl whisk together the flour, cocoa powder, baking soda, baking powder & salt.
  3. In a large bowl using an electric mixer, beat together the oil, sugar, egg, and vanilla extract (about 1 minute). Carefully beat in buttermilk.
  4. Mix in the flour mixture about 1/2 at a time, turning off the mixer and scraping down the sides of the bowl in between.
  5. With the mixer on low speed, carefully beat in the boiling water.
  6. Spoon the batter into the prepared muffin pan, filling each about 2/3 full (It is super sticky, I find using an ice cream scoop with trigger release the best due to how sticky it is)
  7. Bake for 16-19 minutes, or until the tops feel slightly firm to the touch, toothpick comes out clean.

Salted Caramel Sauce

  1. Add the sugar to a medium saucepan over medium heat.
  2. Heat the sugar while whisking constantly.
  3. Eventually, after whisking gently, the mixture will become smooth and dark amber in colour. Be careful and whisk constantly or else your caramel can burn.
  4. Carefully whisk in the chopped butter until it is fully melted (it will bubble up).
  5. Remove the pan from the heat and whisk in the cream.
  6. Stir in the vanilla extract & salt. Set aside to cool (I store it in jars in the fridge)

Caramel Frosting

  1. In a large bowl beat the butter until fluffy (about 2 minutes).
  2. Beat in 2 cups of powdered sugar, starting with mixer on low, increased to medium to incorporated.
  3. Mix in 1/2 cup salted caramel sauce (you will not need all that you made). It must be 100% cooled before adding it to the frosting.
  4. Beat in the remaining powdered sugar about 1/2 cup at a time, alternating with 1 Tbsp of cream until the desired sweetness and consistency is reached.
  5. Frost the cupcakes using a knife or a piping bag (I used a 1M tip). Optionally, drizzle each cupcake with more salted caramel sauce. (If you are using the MELT butter your icing will be SUPER soft. Ice and put immediately into a fridge and only remove right before serving)

Recipe Notes
(1) Baking powder is not corn free. Find corn-free if need be.
(2) Many that are allergic to corn are sensitive to iodized salt as corn is used in the processing. Sea salt is better, but some are still quite sensitive.
(3) Don’t use “vegetable oil” as it can be corn or soy oil. Canola oil is one of the worst oils for cross contamination with corn. I usually use grapeseed oil. Olive oil isn’t always 100% olive oil either, so if you are sensitive, be careful.
(4) Some egg replacers contain corn, Bob’s Red Mill Vegan Egg Replacer is a good option, but you can also use flaxseed meal and make an egg if you need to be egg free as we do.
(5) Vanilla is made with alcohol, usually corn based, so many make their own safe vanilla. I haven’t done this yet as I need to get some vanilla beans. I’ll post how to make it when I do, just know, without homemade vanilla, this likely isn’t truly corn free.
(6) Depending on allergies use whatever butter you need. There are several options: MELT, Earth Balance, Miyoko’s, coconut oil, goat butter).
(7) When looking at canned coconut milk or cream be sure to check for gums. The one I buy is gum free as corn is used to make all the “gum” ingredients such as guar gum.
(8) Powdered sugar/icing sugar contains cornstarch to prevent clumping. I buy Wholesome Organic Icing Sugar as they use tapioca starch instead. It is possible to make your own.
(9) Store your cupcakes in an airtight container at room temperature for 3 days or in the fridge (if you use any dairy alternative butters the icing tends to be softer so needs to be stored in the fridge). Unfrosted cupcakes can be frozen and thawed as desired and leftover frosting can be stored in the fridge in an airtight container.

One thing you always need to make sure is that all ingredients you are using are safe for everyone you want to eat it. Check for “may contain” ingredients or “processed in safe facility as”. Best bet, if you are making for someone else, check with them what brands they recommend that they know are safe for them to eat.

I hope that you can enjoy these as much as we do. I definitely find that these are better the second day when made gluten free.

Let me know if you made these and how they turned out!

Gluten Free Flour

For anyone that has been in my kitchen, you will know that I have more dry goods than most. This is because I need so many different flours to make any baked goods.

I actually used to use more of a variety and try out different types of gluten free flour like quinoa, sorghum, millet, teff, almond, coconut flours etc. I have pretty much completely switched to two flour mixes that work so well many don’t usually realize what I have made is gluten free.

I found these on a blog called glutenfreeonashoestring. The author has several flour mixes, but I have found that I mainly prefer 2 of them. Mock Better Batter and Mock Cup4Cup.

I have of course remained these to “Gluten Free All Purpose Flour” and “Gluten Free Pastry Flour”

Several notes about these mixes. They are measured by weight. The recipe makes 10 cups of flour. You can use these as a 1:1 substitute in regular recipes.

Gluten Free All Purpose Flour

  • Servings: 10 Cups
  • Print

Great all purpose flour mix. Use with cookies, cupcakes, muffins, cakes, chocolate chip cookies etc. Substitute 1:1 in any recipe.

420 grams White Rice Flour
420 grams Brown Rice Flour
210 grams Tapioca Starch
210 grams Potato Starch
42 grams Xanthan Gum* or 40 grams Psyllium Husk Fibre
70 grams Potato Flour
28 grams Pectin** or 28 grams gelatin

Use a scale and whisk well together. Store in sealed container

* Xanthan gum is often not tolerated by those with Corn Allergies. This is something that you will have to play by ear. Another option is psyllium husk fibre, which is what we use.
** Pectin should be safe for those that are Corn lite

Gluten Free Pastry Flour

  • Servings: 10 Cups
  • Print

Light & airy. Great for biscuits, scones, pie crusts, pierogies etc. Substitute 1:1 in any recipe.

434 grams White Rice Flour
350 grams Arrowroot Powder***
196 grams Brown Rice Flour
210 grams Tapioca Starch
140 grams Coconut Milk Powder****
42 grams Potato Starch
28 grams Xanthan gum* / or 20 grams Psyllium Husk Fibre

Use a scale and whisk well together. Store in sealed container.

* Xanthan gum is often not tolerated by those with Corn Allergies. This is something that you will have to play by ear. Another option is psyllium husk fibre which is what we use.
*** Original recipe calls for Cornstarch. You can use this if you desire.
**** We use Native Forest Coconut Milk Powder. Beware of corn maltodextrin added. If you aren’t dairy free, you can just use dry milk powder or goat milk powder, which is what we previously used.

Use a scale and whisk well together. Store in sealed container.

** Pectin should be safe for those that are Corn Lite (refer to THIS site if you are unsure), however, I am also looking for a safer pectin as we aren’t sure if this is the case for V.
**** We use Native Forest Coconut Milk Powder. You have to be careful as many coconut milk powders have corn maltodextrin in it. The one we buy has gum acacia which some with corn allergies are sensitive to. Do what works best for you. If you aren’t dairy free, you can just use dry milk powder or goat milk powder, which is what we previously used.

Let me know if you have any new suggestions or if you have tried it in a recipe!

Weddings & Maple Baked Beans

The best part of weddings is the free food. Except for families with allergies.

My brother had his wedding reception this past weekend and they ended up having a potluck dinner, which made it easier to ensure there was food we could eat as we just brought our own, but there are always risks with food around others when you have allergies.

It has become second nature to always bring food to events that we can eat, because if I can’t eat, I will get hangry, which is not what anyone wants.

We made my family’s maple baked beans recipe which we almost ran out of (we made 70 servings). It is so good, and easy to make allergy friendly, especially if you have made my ketchup recipe.

Maple Baked Beans

  • Servings: 10-12
  • Difficulty: easy
  • Print


1 lb dry navy beans *
4 quarts water, divided
6 slices bacon, cut up
1 medium onion, chopped
1 cup maple syrup
1/2 cup ketchup
1/4 cup barbeque sauce (I used my ketchup)
5 tsp apple cider vinegar
1 tsp prepared mustard**
1 tsp salt
1/2 tsp ground pepper


  1. Rinse beans and put in large pot with 2 quarts of water
  2. Bring to a boil, reduce and simmer for 2 min. Remove from heat, cover and let stand for 1 hour
  3. Drain and rinse, put back in pot and cover with remaining water.
  4. Boil, reduce heat and simmer for 40 min or until almost tender.
  5. Drain and reserve water.
  6. For oven: Place beans in casserole dish and add all remaining ingredients. Bake, covered, at 300 degrees F for 2.5 hrs or until tender, stirring occasionally and adding reserved bean liquid as needed. For Crock-Pot: Place beans in Crock-Pot, add remaining ingredients and cook on low for 8 hrs

*I use a mix of black eyed peas, navy beans, black beans, and kidney beans

**If corn free, make sure your mustard doesn’t use white vinegar. The one I use has apple cider vinegar

So what makes weddings difficult for this with allergies? What’s the big deal?

First, who is making the food?

a) Is it a potluck, where everyone brings their own food; usually people have no concept of cross contamination or even fully understanding what is in their dish. Never ever trust someone’s word that it is free of certain ingredients. Do you know how many times I have had kitchen staff in restaurants try to convince me that butter isn’t dairy? Too many to count. No one knows your allergies like you do.

b) Is it a catered meal? If so, don’t just ask for what is (dairy, soy gluten etc.) free, because they don’t always make everything nor do they take additional training in understanding allergies. I always have to ask about each individual dish and it’s ingredients. Too many times do they forget that they put butter in the vegetables or milk in the mash potatoes until specifically asked about it.

Second, are your allergies anaphylactic?

What many people, even those with allergies, don’t understand is that any allergy can become anaphylactic at any time. Previous reactions are not indicative of what future allergic reactions will look like.

So if you are very concerned, or know for sure you have a serious allergy, check how they are preparing everything. Do they have your allergens anywhere near the food you are eating during prep in the back? Do they have a designated area they can prep your meals. Is there a way that they notify staff that your plate is separate or different (a coloured toothpick for example).

Third, how is the meal served?

a) Is it family style so you will serve your own food at your individual table? If that’s the case, make sure everyone at your table understands your allergies, that they can’t use anything other than the serving spoon in that specific dish, also ensure that said spoon doesn’t touch anything on their plate when they are serving yourself. Or maybe you need to go first and not have any seconds.

b) Is it buffet? Maybe you could check with staff and go through first, as everything will be cross contaminated by the time you go through the line. Or you could check with the servers about if they can dish you up a separate plate so you know that it is safe.

Lastly, do you trust people to wash their hands after they have eaten? Usually this isn’t a big deal for adults as those with allergies know to always wash their own hands prior to eating. This is a big deal if you have a toddler or newborn that still sucks on their hands. I have to watch to make sure people don’t touch my daughter V if they haven’t washed their hands, and kissing, even if it isn’t on the face, is forbidden unless you have washed your mouth.

Many may think this is ridiculous but we have had V break out in hives locally where J has kissed her after eating an allergen of hers.

Have you or any of your loved ones ever had difficulties at weddings or eating out? Please share! And if you have any new ideas or tips on what to look out for with food allergies, please comment.

All of this to say, we had such a great time at the wedding, but as an allergy mom I never truly relax.