Food Sensitvities

Mother’s Day Breakfast Ideas

Mother’s Day is this weekend (a reminder in case you forgot!) and many families like to start this day off with a homemade breakfast for mom. But what if the mom in your life is avoiding certain foods because they don’t make her feel her best? You’ll definitely want to avoid those too, and we are here to help with a compilation of our favorite gluten free, dairy free (and also some egg free) breakfast ideas! Gluten Free and Dairy Free Breakfast Recipe Ideas

Coconut Flour Blueberry Muffins– These have a short list of ingredients and only use one type of flour (you guessed it, coconut flour). Make them dairy free by using mom’s favorite dairy free milk.

Easy Two-Ingredient Pancakes– Another simple idea that won’t leave flour in all of the crevices of the kitchen! Jazz it up with cinnamon, nutmeg, and/or vanilla.

Sweet Potato Breakfast Hash– If your favorite mom likes a savory breakfast, you can’t go wrong with this one.

Gluten Free Yeast Free Almond Bread– Packaged breads can be a tough thing to find if you are avoiding gluten and yeast. This quickbread would make a great breakfast side, and can also be used to make sandwiches later on in the day.

Avocado Chocolate Mousse– It’s never too early for chocolate in our book. This dairy free mousse would be perfect for a brunch-style meal.

Substituting Eggs– Eggs are a go-to for breakfast, but what if mom can’t eat eggs? Check out our detailed post on how to substitute eggs in recipes, and we even show you how to make vegan scrambled eggs!

Truth be told, the mom in your life will love whatever you have in store for her this Mother’s Day. But we know she’ll appreciate the extra thought put into making a special breakfast prepared with the foods she can enjoy. Don’t forget to clean the kitchen!

Want to help mom identify the foods that might be preventing her from feeling her best? Enjoy 20% off the Alcat Test for Food and Chemical Sensitivities and receive a complimentary Micronutrient Assay! Use coupon code: MOMSRULE2019 (offer good until May 10th, 2019). Questions? Contact us at 855-773-8463 ext. 805 or at

*20% off offer is good for Alcat Food and Chemical Sensitivity test panels of 150 foods or more. Discount not valid on previously purchased tests.

PreviMedica’s Guide to Gluten Free Grains

Gluten free is becoming a way of life for many due to an increased awareness and modern day testing. Those who are avoiding gluten are looking for ways of making delicious food without the concern of gluten, and using grains that are naturally gluten free is the answer.  Most of the grains and seeds that are becoming so prevalent have been around for thousands of years, yet they are only now becoming popular in the United States.  For example, millet has mostly been known as the main ingredient in birdseed – but did you know that it is a gluten free grain that you can cook and eat just like rice?  Read on to learn more about each gluten free grain that you are likely seeing on your grocery store shelves.




Babcock, Christine. “Teff: The Gluten-Free Grain That Aids Circulation & Weight Loss.” Dr. Axe, 21 June 2017,

“13 Amazing Benefits of Manganese.” Organic Facts, 27 Oct. 2017,

“Sorghum June Grain of the Month.” Sorghum June Grain of the Month | The Whole Grains Council,

“7 Surprising Benefits of Sorghum.” Organic Facts, 1 Nov. 2017,

“Quinoa.” Quinoa, The World’s Healthiest Foods,

“11 Amazing Benefits of Amaranth Grain.” Organic Facts, 8 Nov. 2017,

Pulsipher, Charlie. “13 Health Benefits of the Superfood Amaranth.” Sunwarrior, Sunwarrior, 15 May 2017,

“All About Amaranth.” USA Emergency Supply,

“Buckwheat.” Buckwheat,

“Millet.” Millet,


Stefanie Gates, chef, is a regular contributor to our blog and culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. Her main recipe tester is her 2 year old son.  You can learn more about her here.

Living With Food Sensitivities: Gluten

So you reacted to gluten on your food sensitivity test, now what?

At the end of the day, you probably just want to know- what do I eat? Which, I promise we will get to. But first, it is important to understand what your culprit is so you at least have a general idea of where it’s found to better avoid it.


Gluten is a protein found in the following grains: wheat, spelt, malt, barley, and rye. While you may not necessarily be eating these grains whole, like pearled barley with your steak, a sandwich on rye bread, or cream of wheat for breakfast- these are all very common ingredients in a lot of processed and packaged foods. So if you want to see the best possible results with your food sensitivity testing and are currently eat packaged foods, you are likely going to be replacing a lot of these with alternative products.

The “obvious” foods that will contain gluten are baked goods and anything made with flour. This includes: bread, pasta, pizza, muffins, tortillas, cookies, pastries, cakes, etc. The not so obvious ones will be products like: flavored snacks, spices, sauces (soy, Marinara, Worcestershire), dressings, processed meats, gravies, beer, candy, seitan, panko, orzo, udon, couscous and grains that are derivatives of wheat like semolina, faro, durum, and bulgur.

Brunch (11 of 19)

By now, I’m sure you’re thinking “is there anything left for me to eat?!”

The good news is- YES! Yes, there is. For every food that contains gluten there is likely a gluten free alternative. To ensure complete avoidance, taking on the habit of reading ingredient labels is key. You’re not likely to find the word “gluten” listed. Instead, you want to make sure the aforementioned grains (or derivatives) are not listed anywhere on the ingredient list. The easiest way to seek these for these alternative foods is by looking for a “GF” or “gluten free” or “certified gluten free” label on the product. If a product is labeled only as “wheat free”, this does not necessarily mean that that it will be gluten free.

labelreading (1 of 1)

To add to the good news, you don’t have to go to a “special store” to find gluten free options. Many grocery stores carry a variety of gluten free products. Depending on the set-up, some may have it in the same aisle as the gluten contain food you may be looking for, or they may be in its own special section. If you are not sure, just ask an employee. One example, gluten free breads almost always come frozen; so be sure to check out the bread section in the freezer aisle for your gluten free options. If options are limited at your regular grocery store, then you may want to consider your local health food store, as they may carry a wider variety of gluten free products.

With the good news also comes the not-so-good news. Gluten free products will perhaps not taste like their gluten-containing counterparts and will likely be more expensive. Keep an open mind when it comes to these alternative options; if you didn’t like the gluten free bread or gluten free cracker you picked up, try a different brand next time you are at the grocery store. To try and keep your grocery bill from skyrocketing with this new eating pattern, consider naturally gluten free foods such as fruits, vegetables, meat, poultry, seafood, nuts, seeds, beans, legumes, and the following whole grains: amaranth, buckwheat, corn (organic, non GMO), millet, oats (gluten free), quinoa, rice, sorghum, tapioca, teff, wild rice.


Lastly, a common misconception of gluten free products is that they are healthier. The truth is, a cookie is a cookie- gluten free or not. In fact, the gluten free alternative may have more sugar and processed fats compared to the gluten containing one. It is important to not lose sight of promoting positive eating to reach your wellness goals. Choose naturally gluten free whole foods first and implement your processed gluten free products as needed.

Changing eating habits is a difficult, sometimes intimidating, task to take on and may not necessarily be achieved overnight. However, with guidance, planning, and an open mind, living a gluten free life can be enjoyable and fulfilling!

If you’re looking for gluten free recipes, you’ve come to the right place! The majority of the recipes on this website are gluten free.. Here are some of our favorite alternatives to traditionally gluten-containing dishes:

Gluten Free Chicken and Dumplings

Gluten Free Mac N’ Cheese

Easy Gluten Free Almond Bread

Easy Two-Ingredient Pancakes

Gluten Free Cauliflower Pizza Crust

Apple Carrot Muffins

Living Gluten Free


Ashat, Munish.  Kochhar, Rakesh. (2014). Non-celiac gluten hypersensitivity, Tropical Gastroenterology, 35 (2): 71-78.

“The Gluten-Free Diet.” Beyond Celiac,

Basilia Theofilou is a contributor on our blog as well as one of the nutrition advisors here at PreviMedica. You can read more about her here.