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Nut-Free

  • Tex Mex Scramble
    Tex-Mex Scramble {quick & easy}
  • Refrigerator Pickles
    Refrigerator Pickles {quick & easy}
  • Strawberry Ripple FroYo
    Strawberry Ripple Frozen Yogurt
  • Egg Salad
    Egg Salad
  • Roasted Asparagus
    Roasted Asparagus
  • Pumpkin Muffins {low-carb}
  • Immune Juice Boost
    Immune Juice Boost
  • Raspberry Beet Smoothie
    Raspberry Beet Smoothie {quick & easy}
  • Pineapple Fried Rice
    Pineapple Shrimp Fried Rice
  • Roasted Radishes
    Roasted Radishes
  • Banana Bread Cake
  • Chicken Chili {quick & easy}
  • Egg Drop Soup
  • Crustless Mini Cheddar Quiches
    Crustless Mini Cheddar Quiches 
  • Pickled Carrots
    Pickled Carrots {quick & easy}
  • Nicoise Salad quick and easy
    Niçoise Salad {quick & easy}
  • Kale Avocado Salad
    Avocado Kale Salad {lemon honey dressing}
  • Lemon Blueberry Loaf coconut flour
    Lemon Blueberry Loaf {coconut flour}
  • Lemon Muffins
    Lemon Muffins {coconut flour}
  • Parmesan Cauliflower Tots
    Parmesan Cauliflower Tots
  • Matzo Ball Soup with coconut flour
    Matzo Ball Soup {coconut flour}
  • Sweet & Sour Meatballs
    Sweet and Sour Meatballs
  • Gravy grain-free
    Gravy {grain-free}
  • Turkey meatloaf
    Turkey Meatloaf
  • Date Ketchup {quick & easy}
  • Five Minute tomato sauce
    Five Minute Tomato Sauce
  • Spaghetti Squash Pizza Pie
    Spaghetti Squash Pizza Pie
  • Thai Shrimp Curry
    Thai Pineapple Shrimp Curry {quick & easy}
  • Forest Soup
    Forest Soup {quick & easy}
  • Blackened Chicken
    Blackened Chicken
  • Chicken Marsala
    Chicken Marsala {dairy-free}
  • Baked Apples
    Baked Apples
  • Rustic Mushroom Spaghetti Squash
    Rustic Mushroom Spaghetti Squash Sauté
  • Pumpkin Custard
    Pumpkin Custard {dairy-free}
  • Wonton Meatball Soup
    Wonton Meatball Soup
  • Hot Wings
    Baked Hot Wings
  • Potato Salad
    "Potato" Salad
  • Cheesecake Brownies
    Cheesecake Brownies {coconut flour}
  • Roasted strawberries
    Roasted Strawberries
  • Roasted Asparagus Soup
    Roasted Asparagus Soup

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Erica Kerwien in kitchen

Welcome! I'm a writer, cookbook author, and recipe developer. I'm passionate about food, health, and the human microbiome. I create recipes that support healthy lifestyles and special diets. I offer whole food, grain-free, and gluten-free recipes, and many are free. Become a member to unlock all the recipes.

About Erica

Recent comments

  1. Erica on Blondies {almond butter}August 27, 2026

    Hi Leah, yes, they can, for a few months (well sealed).

  2. Leah Dozier on Blondies {almond butter}August 27, 2026

    Can you freeze these bars? And for how long?

  3. Erica on Pecan Sesame Granola {grain-free}August 21, 2026

    Thanks :)

  4. Erica on Banana Bread {almond & coconut flour}August 21, 2026

    Thank you, Denise!

  5. Denise Vasey on Pecan Sesame Granola {grain-free}August 21, 2026

    ❤️❤️❤️

  6. Denise Vasey on Banana Bread {almond & coconut flour}August 21, 2026

    Thanks for another great recipe .

  7. Erica on How to Make Resistant Starch RiceAugust 17, 2026

    Aw, thanks! My pleasure!

  8. Deborah Herndon on How to Make Resistant Starch RiceAugust 17, 2026

    Thank you for the wonderful recipes!

  9. Erica on How to Make Resistant Starch RiceAugust 16, 2026

    Hi Deborah, I haven't tried it but I don't see why not.

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