Food Allergies and How to Deal

Alternative Lasagna.

Like many people, I have battled with food allergies. This is one reason I became a Dietitian. Years ago, I was having symptoms partially caused by food allergies, which were discovered by a nutritionist. Though I was never officially tested, we were able to pinpoint the main culprits (cows milk and gluten) and I was able to fix most of the problems I was experiencing. After an elimination process and reworking my diet, I was even able to eat gluten again. This was very effective – effective enough for me to go back to school and study nutrition – and has been working for me for the most part ever since. However, as often happens with our health and diet, my diet is in need of some re-tooling.

It is worth noting that food allergies can be triggered by stress. Which was the case with me, then and now. Also, once you have food allergies you are more prone to getting them and should eat foods on a rotation diet, not consume any food too frequently, and manage stress.

Recently, in response to symptoms I was experiencing, I was tested for food allergies. The test came back positive. It showed I have allergies to gluten, bananas, cucumber, onion, garlic, avocado, eggs, beef, lamb and cod fish. Wow!

My body is reacting differently to all of these foods. For example, I am barely allergic to cucumbers, but severely allergic to eggs, which I knew based on my body’s response to eggs. So now, I am once again doing an elimination diet (wish me luck), and am taking enzyme and probiotic supplements to help purge the residual allergens and reset the system.

This process has been at times frustrating but mostly empowering. Empowering, because I believe in knowing why our bodies are acting a certain way. I am not a fan of just taking a pill or pills, suffering and eventually removing the body part that is in trouble, in this case my colon or intestine.

So, now, what to eat? As many people know this can be a difficult and frustrating process. Like many people on special diets, I had to figure it out- again.

During this “adventure”, I made vegan, gluten-free “lasagna” style pasta. It was delicious! I have included pictures as well as a link to a recipe similar to the one I based mine on.

I used a bottle of organic pasta sauce, which included the hopefully temporary allergen; garlic. But, this was the best I could do on this particular day. I substituted gluten-free lentil pasta for regular lasagna noodles, which usually have gluten.

The elimination diet should be tricky, but ultimately rewarding, as my digestive issues will hopefully improve and I will once again be able to eat many of the foods I am currently reacting to.

I will have to take this one step at a time, do my best, try to minimize frustration, and be patient. In the process, I will hopefully not be excessively hungry, as I figure out what to eat for each meal.

During the first elimination diet years ago, I stared into the cupboard in tears, hungry and frustrated. Hopefully, the second time around, my Dietetic training and experience will make the trip much smoother. I am confident the outcome, as before, will be worth every second of effort. After all it is why I get up every morning and do what I do…..because this stuff works!

I will keep you updated. In the meantime, here’s to us all plugging away, paying attention, asking questions, being enlightened and working to achieve optimum health! Be well. Cheers.

A Nutrition Revolution offers personalized nutrition counseling to families and individuals, via email, phone and/or video chat. Contact us so you can achieve your health goals and live your best life! And check out the book: A Nutrition Revolution!

Vegan Teriyaki Stir Fry

For the past 4 years I have been teaching freshman Health class and we discuss healthy eating. After learning about the health effects of heavily animal vs. plant based diets, students asked me yesterday and often do, “How do I do eat a more vegan diet?”. Since I eat a mostly plant based diet, I documented last nights dinner. The reason for the ingredients is because that is what I had in the fridge. ūüôā

Vegan Teriyaki Tofu Stir Fry

1 cup chopped mushrooms

1/4 cup red onions

1/3 cup chopped tofu (I used baked, teriyaki flavored)

1/4 cup teriyaki based Hawaiian sauce

1/4 cup white wine (optional, I left this out of the kids recipe, even though the alcohol cooks off)

1 cup pre-cooked brown rice

2 cups Brussels sprouts, basted with garlic olive oil, salt and pepper, steamed and chopped.

Saute mushrooms, onion and tofu in plant based oil (i.e. coconut or cooking spray). Add teriyaki sauce and white wine and bring to a boil. Remove from heat. Add chopped Brussels sprouts and stir. Heat rice (stir fry or add to hot water for 1 minute and remove). Add vegetable mixture to rice and enjoy! This has plenty of protein, fiber, vitamins and minerals. Tastes great and you will feel great too….



Blueberry Smoothie


Blueberry smoothie.

Blue plus red equals purple! Blueberry smoothie: 1/2 banana, 3/4 cup frozen or fresh blueberries (add a little ice if using fresh blueberries) 3/4 cup cashew or other plant milk. Put in blender or mixer, and blend until smooth. Cheers to peace, healing, unity and health!

Poison in Food Supply

pesticideThe process of producing much of the US food supply involves poisoning it, the surrounding areas and its inhabitants. More and more people in this country are coming down with asthma, autism, and cancer due to an unhealthy diet, lifestyle and environment. Yet, this process of poisoning our food and environment continues.

I can personally attest to the effects of these powerful chemicals, including pesticides that are used in commercial farming. I relocated from the San Francisco Bay Area to an area called the worlds ‚Äúsalad bowl‚ÄĚ in central CA, which grows much of the world‚Äôs produce. During my daily commute through the vast, spectacularly beautiful farmland, I regularly felt a burning sensation in my throat and chest, which I had never experienced before. When I changed my route away from the farmland, this strange burning sensation in my respiratory system completely ceased. I am confident however, I am still coming into contact with chemicals in the food I eat, water I drink, and air I breathe, and so no doubt are you. Obviously the field workers are being regularly exposed as they cannot “drive around” the area.

This chemical processing is only one part of the problem. There is much more being done to our food and our environment as man continues to try to make money and outsmart Mother Nature. For instance, plant DNA is being modified, and soil is often not replenished with nutrients in between plantings. This further weakens an already compromised food supply and planet. Man-made ‚Äúmystery‚ÄĚ food is being created with unknown effects on people, animals, and the planet, and less nutrient dense foods with toxic chemicals added to it are being produced. We are consuming this unhealthy mix and it is making us sick.

Contributing to this ‚Äúsicklic‚ÄĚ cycle is lack of awareness. Consumers do not see these processes or microscopic chemicals and farm workers who experience it first-hand, have little to no power to speak up or change it. And so the sicklic-cycle continues and will continue until something forces it to alter course.

Most companies that mass produce food do not operate on the basis of kindness; they operate on the basis of profit. Cheap processing methods are therefore preferred and since people still buy this unhealthy food, producers have no reason to switch to healthier methods. Period. Let’s change the part of the equation we can control; let us the consumer pay more attention and vote more with our dollars and voices, loud and impactful enough to force change.

Then wait for it…as the chemotherapy and other sickness industry profiteers will quiver at the thought of a clean, healthy planet. And for the record, the same recipe of greed and ignorance applies to that sick-cycle as well.

For more like this:

Spreading the Word About Health

School gardenI have been busy with a teaching “Gig” lately, and I realized I have not shared anything “healthy” here in 2 years. Happily, I have been given the opportunity to teach high school students about mental, emotional, social and physical health (and nutrition). This is not for the faint of heart, but I am grateful to be able to…and they sure need it! ¬†Now, it is almost summer break and I look forward to spending it relaxing, refreshing and sharing more healthy living tips here with all of you.

In the meantime, here is a great video about urban gardening….a must watch! Until next time, be well!

Tips for a Healthy New Year

DSC_0203Happy Holidays!

Many people are wondering how to achieve the goal of good health, especially at times like this, as we prepare to bring in the New Year.

I  recommend a couple of resources to help you do that.

I recently came across a program on Public Television and was inspired and impressed by Dr. Robert Lustig, an endocrinologist with UCSF. On this program, Dr. Lustig succinctly explains the physiological effects of processed and other unhealthy foods, and discusses the food and drug industries and their monetary motivations to keep you unhealthy.

In the same vein as Dr. Lustig’s work,¬†my book, A Nutrition Revolution: Uncover the Mysteries of Nutrition, discusses nutrition and¬†how¬†we¬†are being¬†set¬†up for continual failure by the food,¬†drug and other industries,¬†and our weakening societal systems.¬†It takes the reader down the path of healing that I went on, discusses the essentials of proper nutrition and how we can get our political, economic, health and¬†education systems¬†out of the perpetual¬†cycles of failure¬†they are currently in, and all of us back to wellness. The cure for most problems today¬†is awareness; as knowledge is power.

So give and receive the gift of enlightenment this holiday season, and share information needed to create good health for you, someone you love, and for the world.

Have a happy, healthy New Year.

Become a Part-Time Vegetarian! This Delectable Portabella Burger Recipe Will Make a Convert Out of Anyone

By Dietitian and Wellness Educator, Elizabeth Kahn

Why become a part-time vegetarian? Because it is healthy and delicious.

One does not have to be completely vegetarian, carnivorous or vegan (plant-based) to be healthy. You can, like me, become a part-time vegan and vegetarian.

As a nutritionist, I do not regularly advocate a completely vegan or vegetarian diet, as I think meat can be fine in moderation, but, since most of us need to eat more vegetables, I do advise more fruits and vegetables and less animal products for most people. However it is worth noting, and as I have said before, we CAN get all necessary nutrients from plants.

The obstacles most people face in eating more plants and less animal products are knowledge, convenience and habit. I have been on a learning curve myself, as I continue to evolve and become more and more vegan or “plant based”.¬† I am leaning vegan for health and ethical reasons, though it is a personal choice. Ignorance can be bliss, but bliss is not a good word for many of the animal products I was eating. I eat about 80% less animal foods than before, but, converting is not always easy.¬†So if¬†you want to¬†eat more vegan foods, be it for moral, health reasons or both, I will continue to share my¬†successes in vegan and vegetarian cuisine¬†with the¬†hope that¬†it will lead to more people¬†eating¬†more fresh, whole plant foods, as that is what the data says is most healthy.

My latest vegetarian creation was a Portabella BBQ Western Burger. Compare the nutrient value of this delectable dish with a typical beef hamburger. This mouthwatering creation has 220 fewer calories, 7 grams less saturated fat, 17 grams less total fat, 60 milligrams less sodium, 80 mg less cholesterol and much more fiber than a beef burger does.

Portabella BBQ Western Burger


1 portabella mushroom

1 whole-grain hamburger bun

1 tablespoon barbecue sauce

1 onion slice

1 tomato slice

1 piece lettuce

2 slices mozzarella or vegan cheese

Non-stick cooking spray or 1 teaspoon vegetable oil


Sauté mushroom in oil or cooking spray for 2-3 minutes. Turn mushroom over, cover, reduce heat to low and cook for another 1-2 minutes or until heated through. Toast bun for 1 minute. Place mushroom on lightly toasted bun and place cheese slices on top. Set in oven open-face or closed, and bake or broil until cheese is melted (2-3 minutes).  Remove. Add barbecue sauce, lettuce, tomato and onion and slice in half (as it may get messy). Serve and enjoy!

Adaptations: You could use a teriyaki or other sauce instead of barbecue sauce. Get creative. Some of the most delicious meals I have cooked were based on what I had in the garden, cupboard or fridge!


Vegan Goulash – By Beth Kahn, Dietitian

So what to make for dinner? Tonight I answered that question by creating a delicious and simple, vegan dish. Try this easy recipe to enjoy a low-cal, healthy and hearty meal.


1/2 cup quinoa grain

1 vegan sausage, sliced

1 half onion, sliced

1 teaspoon vegetable oil or non-stick cooking spray

1 tablespoon low sodium soy sauce, spices or other flavored sauce

1 portabella mushroom, sliced

1/2 cup frozen peas

Directions: Cook quinoa per instructions and set aside. Blanch frozen peas in hot water. Set aside. Saute onion, mushrooms and sausage in oil or non-stick cooking spray for 2-3 minutes. Add peas, sauce or spices and stir until heated. Add sausage mixture to quinoa. Serve, enjoy and feel and look great! Serves 2.

Note: Many other vegetables can be added in place of peas. For example, try adding fresh spinach or chopped broccoli.


Nutritious and Delicious Macaroni and Cheese

By Dietitian and Wellness Educator, Elizabeth Kahn

Try this recipe I adapted from the¬†“Homemade Mac and Cheese” recipe from All This recipe has less fat and calories and more protein, fiber, vitamins and minerals than the original, and is delicious!

Healthy Homemade Mac and Cheese


8 ounces uncooked whole-wheat, rice or quinoa elbow macaroni

1/2 cup shredded cheddar cheese

1 1/2 cup shredded mozzarella cheese

1/2 cup grated parmesan cheese

3 cups unsweetened plant milk

1/4 cup all natural plant-based margarine

2 1/2 tablespoons whole-wheat or alternative grain flour

2 tablespoons all natural plant-based margarine

1/2 cup whole wheat or panko bread crumbs

1 teaspoon to 1 tablespoon Paprika (see note*)

Directions: 1. Cook macaroni according to the package directions. Drain. 2. In a saucepan, melt margarine over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick.* Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well. 3. Melt margarine in a skillet over medium heat. Add breadcrumbs and brown. Spread over the macaroni and cheese to cover. Sprinkle with 1 teaspoon paprika. 4. Bake at 350 degrees F (175 degrees C) for 30 minutes. Serve. Makes 4 servings.

*You can add rest of paprika at this point (see step 2) for a more golden, yellow color.

Adapted from: Homemade Mac and Cheese. All Recipes. Retrieved 4/20/2012 from,


Healthy Cookies

By Dietitian and Wellness Educator, Elizabeth Kahn

Last night I had a sweet tooth and since I did not have anything sweet in the house, I baked cookies. I pulled out my classic Better Homes cookbook and, as I often do in cooking and baking, made ingredient substitutions. I substituted plant-based margarine for butter and shortening, and whole wheat or alternative grain flour for white flour. My adapted version has more fiber, protein, vitamins and minerals and less cholesterol and saturated fat than the original. While it still has sugar, it is a much healthier recipe, and you could even substitute honey for sugar. A banana could be substituted for the egg to make it even healthier, and spices like cinnamon could be added to spice it up and increase the health benefits. Not only were these cookies delicious, but I felt more nourished than if I eaten store bought cookies or cookies made from the standard recipe. Tasty and healthy substituting is one of the best kept secrets about nutrition. If you try these cookies or plan to, please like this post on Facebook or comment on the blog and let us know! Feel free to share your own creations with us too.

Better Homes and Garden’s Adapted¬†Basic Drop Cookie Recipe

1- 1/4 cups whole wheat or other grain flour

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup plant-based margarine

1/2 cup sugar or honey

1/3 cup packed brown sugar

1 egg (or 1 banana and another 1/2 teaspoon baking soda)

1 teaspoon vanilla

Directions: Preheat oven to 375 degrees. Grease a cookie sheet with natural cooking spray or plant-based margarine (or use a non-stick cookie sheet). In a medium bowl combine flour, salt and baking soda. Mix together and set aside. In a large mixing bowl, beat margarine with electric mixer for 30 seconds until smooth. Add sugars and beat until fluffy. Add egg (or banana) and vanilla. Beat well. Add flour mixture to margarine mixture and beat well. Drop from a teaspoon 2 inches apart onto cookie sheet. Bake for 8-10 minutes. Remove. Cool on a wire rack. Makes 30-36. Enjoy!


Better Homes and Gardens New Cook Book (1981). Bantam Books: New York.