Flower Mound & Denton



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Allergy Friendly Breakfast Ideas

Allergy Friendly Breakfast Ideas

Now that the kids are out of school and your mornings are not as rushed, there is plenty of time for some delicious breakfast meals! Check out our allergy friendly breakfast ideas!

Banana Chocolate Chip Oat Muffins

 choc. chip muffin

Free of: The top 8


  • 4 very ripe bananas
  • 1/3 cup olive oil
  • 1/2 cup honey
  • 1 3/4 cup oat flour (how to make oat flour)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 cup chocolate chips (I use Enjoy Life brand)


  • Preheat oven to 350.  Grease or line a 12 muffin pan.
  • Blend bananas, oil and honey in a large bowl.  Leave the bananas chunky if you want little pieces in your muffin.
  • Whisk dry ingredients in a separate bowl.
  • Add dry mixture to wet mixture and mix just until blended.  It’s OK if it’s lumpy.
  • Fill muffin tins about 2/3 full.  I use an ice cream scoop to do this.

Bake 20-25 minutes until golden brown and firm to touch

Cinnamon Pear Baked Oatmeal

 pear oatmeal

Free of: The top 8


  • 3 cups oats
  • ¼ cup unrefined sugar
  • 2 tsp baking powder
  • ¾ tsp salt
  • 1 tsp cinnamon
  • 1 tsp freshly grated ginger
  • 3 TBSP flax seed + 1/3 cup hot water
  • 1 cup rice milk (or any non-dairy milk)
  • ¼ cup honey or maple syrup
  • ¼ cup olive or coconut oil
  • 1 pear, grated


  • Whisk together dry ingredients.
  • In a separate bowl, mix together liquid ingredients until well blended.
  • Stir liquid ingredients gently into dry ingredients, just until blended.
  • Pour into greased 8×8 pan and bake for 35-40 minutes at 350F.

Cut into 8 squares. Serve each square drizzled with honey or maple syrup, or serve in a bowl with ¼ cup cream or coconut milk.


Overnight Granola


Free of: Gluten, nuts

½ cup palm shortening

½ cup honey

½ cup sucanat/rapadura or brown sugar

1 tsp cinnamon

7 cups rolled oats (gluten free if necessary)


  1. Preheat oven to 350 for slightly chewy granola or 375 for crunchy granola.  I prefer slightly chewy.
  2. In a small saucepan add shortening, honey and rapadura.  Cook on medium heat until shortening is melted and stir until ingredients are combined.  The rapadura will not melt and become one with the oil.  When you stop stirring the rapadura will settle to the bottom.  That’s ok.  Just give it a quick stir right before you add it to the oats


Favorite Pancakes


SERVES 2 to 4

Brown rice flour and sorghum flour add extra protein and fiber to these tasty gluten-free, dairy-free pancakes. Top them with sliced fruit, warm applesauce, maple syrup or powdered sugar. For convenience, mix the batter the night before, cover and store overnight in the refrigerator. In the morning, stir the batter while the griddle heats up. Don’t over-mix. If batter becomes too thick, add more liquid.

¾ cup brown rice flour

½  cup sorghum flour

¼  cup tapioca flour

1  teaspoon xanthan gum

1  tablespoon baking powder

2  large eggs (or equivalent egg substitutes)

1  teaspoon vanilla

3  tablespoons sugar

1  cup milk of choice (plain-flavored rice, almond or soy)

1  teaspoon oil of choice

  1. Mix together flours, xanthan gum and baking powder with a whisk in a mixing bowl.
  2. Add eggs, vanilla and sugar. Add milk slowly, until batter is desired thickness. Do not over-mix or batter will become thick and stiff.
  3. Heat oil in a heavy skillet or non-stick pan. When skillet is sizzling hot, pour in batter or drop by serving spoonfuls to make pancakes. Spread batter out in pan if needed. Cook until pancakes have bubbles throughout and bottoms are lightly browned. Flip with a spatula and cook briefly until done.

TIP  For blueberry pancakes, add ½ cup fresh or frozen blueberries and increase sugar to 5 tablespoons.

Easy Crepes


Serves 4

For convenience in the morning, mix batter in the blender the night before and store it in the refrigerator overnight. Stir batter in the morning while the skillet heats up. Serve warm crepes rolled up with fresh fruit or applesauce inside. For a special touch, sprinkle with powdered sugar or add a dollop of dairy-free whipped topping.

1  cup brown rice flour

3  tablespoons sugar

1  cup milk of choice (plain-flavored rice, almond

or soy)

2  large eggs*

1  teaspoon vanilla

1  teaspoon oil

  1. Mix flour and sugar in a blender or mixing bowl. Add milk, eggs and vanilla and combine well. Batter should be thin, like cake batter. If it’s too thin, add more flour, a tablespoon at a time.
  2. Place oil in a heavy skillet or non-stick pan and heat skillet to medium high. Pour enough batter into the skillet to coat the bottom of the pan. Tilt the pan until batter is evenly distributed. Cook until bubbles cover the crepe. Peek at the bottom; crepe should cook until bottom is lightly browned. (Patience is key here. If you flip too early, you’ll split the crepe). Flip crepe with a spatula and cook briefly until done. Repeat until all batter is used.

*TIP Egg free? An egg substitute may make crepes more brittle. To help prevent this, add ¼ cup more milk and 1 teaspoon oil to the batter. Keep crepes small, about 4 to 5 inches in diameter.

TIP For banana crepes, add half a ripe mashed banana. For berry crepes, add ½ cup fresh or frozen pureed berries of choice; increase sugar to 5 tablespoons


Pepita Pumpkin Seed Butter



4 oz roasted pepitas (pumpkin seeds)

3 Tbsp oil

2 Tbsp organic agave nectar


Pour your pepitas into a bowl and check them for debris (little pebbles, etc.). Then put them into a food processor and pulse the seeds until they are ground like thick sand. Let them sit for a few minutes to allow the seeds to release their oils and then pulse them some more until they begin to stick together.

Slowly allow oil to drizzle in while you continue to “chop”. I like to use the small air holes on my food processor lid to drip the oil in. I prefer canola or grapeseed oil.

I like to use liquid sweetener like agave nectar so that I don’t have to use as much oil in my recipe. You can skip the sweetener if you are using this pepita butter to make pesto or cookies. Add in the sweetener after the oil and pulse again.

Test the consistency and texture of the pepita butter to determine if you want to add more liquid (oil/sweetener). Be careful not to add too much oil as it will separate from the pepitas over time. Roasted pepita butter will be a little grainy. If you use raw pepitas, the butter will be smoother and lighter in color.

Refrigerate in a sealed container. You may need to stir it before use.