Blog – Milk Free Mom


Bison Chili

Dairy Free Bison Chili

serves 6

1 lb ground bison
2 jalapenos, finely chopped and seeds removed (if you want more heat, you can leave some seeds in)
2 onions, diced
2 cloves garlic, minced
9 oz water (I use the tomato paste can to measure the water, and get more of the paste out)
8 oz can of tomato sauce
14 oz can of fire roasted tomatoes
6 oz tomato paste
2 tablespoons chili powder
2 tablespoons cumin
(2) 15 oz cans red kidney beans, drained and rinsed
salt and pepper to taste
jalapenos, cilantro, and/or avocado for garnish (optional)

If you have a stovetop-safe pot in your slow cooker, heat it over medium heat, or use a large skillet. Brown the bison with the onions, then add in your garlic. Cook for about 1 more minute and add in the remaining ingredients, except for your garnish. Give everything a good stir, and cook on low in your slow cooker for 8 – 10 hours. Garnish and serve with a warm piece of cornbread.


Bison Chili Nutrition Info


Dairy-Free Shrimp with Linguine

Dairy Free Shrimp With Linguine

serves 6

2 lb large raw shrimp, peeled, deveined, and rinsed
2 tablespoons olive oil
2 cloves garlic, minced
1 1/2 cup chicken stock
1/2 cup white wine
1 lb linguine (fresh if available)
juice of half of a lemon
salt and pepper to taste
freshly chopped flat leaf parsley for garnish

Boil your pasta according to the packaging instructions, and drain. Set aside.

While the pasta is cooking, heat the oil over medium heat in a large, deep skillet. When the oil is hot, add your garlic. Cook for 1 -2 minutes, stirring constantly, just until it becomes fragrant. Add in your wine, and bring to a simmer. Stir in your chicken stock, and cook for about five minutes on a low simmer. Reduce the heat if you need to. Add in your shrimp, and cook for about three to four minutes, or until pink and cooked through. Be sure not to overcook them.

Remove the skillet from the heat, and add in your linguine. Season with salt and pepper, and pour in your lemon juice. Give it all a nice, gentle toss, and garnish with parsley. This is great served with a piece of crusty bread and a fresh side salad.

Dairy-Free Shrimp Linguine

Dairy-Free Shrimp Linguine Nutrition

Simple Slow Cooker Pulled Pork

Crock Pot Pulled Pork - Dairy Free

Simple Slow Cooker Pulled Pork

serves 6

2 yellow onions, peeled and sliced
4 garlic cloves sliced thin
1 cup chicken broth
1 tablespoon light brown sugar
1 tablespoon cumin
1 tablespoon kosher salt
1/2 teaspoon chili powder
1/4 teaspoon cinnamon
boneless pork butt, about 4.5 – 5 lbs, netting removed and fat trimmed
2 cups of your favorite barbecue sauce (Don’t skimp on quality here. This will ultimately give your pork it’s flavor. I used Jimmy Joe John’s BBQ Sauce.)

Layer your onion, garlic, and broth in the bottom of the slow cooker, and turn the heat  on low.  After you’ve cleaned up your pork butt, blot it dry with a paper towel. In a small bowl, mix together your spices, salt, and sugar. Rub the spice mixture all over the butt, and put it in your slow cooker. Cook on low for 8- 10 hours.

When pork shreds easily with a fork, remove it from the slow cooker and place it on a cutting board. Use a fork or two to shred the meat.

At this point you can toss the onions and leftover broth, or you can pour it from the slow cooker, reserve it, and use it to spoon over your sandwich.

Add your pork back to the slow cooker with the barbecue sauce, and stir to coat all the meat. Let it cook for a few minutes for the flavors to incorporate the meat. Serve on a toasted bun, topped with some coleslaw and along side some chips and pickles.

Vegan Pumpkin Cake


Vegan Pumpkin Cake with Whipped Topping

Vegan Pumpin Cake

1 1/2 tablespoons pumpkin spice (or 1 tablespoon cinnamon, 1/2 teaspoon each of ginger, allspice, and nutmeg)
2 1/2 cups flour
1 3/4 cup sugar
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
15 oz can pure pumpkin puree
1/2 cup applesauce
1/2 oil (I used vegetable, but canola or coconut will work)
1 teaspoon vanilla extract
1/2 cup water

Spray or grease a 9 x 13 inch baking dish, and preheat your oven to 350°F. In a large bowl, whisk together your dry ingredients. In a separate bowl, whisk together the wet ingredients. Slowly add the wet ingredients to the dry, mixing only until combined. Don’t overmix, or you’ll get a tough cake.

Pour your batter in to your prepared dish and bake for about 45 minutes, or until a tester comes out of the middle of the cake clean. Top with your favorite vegan frosting, homemade coconut whip, a store bought frosting, or just have it sprinkled with a bit of powdered sugar and some cinnamon.


Vegan Pumpkin Cake

Collagen Protein Pumpkin Parfait

Protein Pumpkin Parfait

How does a dessert that helps reduce wrinkles sound? YES PLEASE! In this parfait, I use Collagen Protein from Bulletproof, which helps support hair growth, reduce wrinkles and stretch marks, and give your skin a healthy glow. It also helps build and maintain muscle, and speed recovery time.

Traditional ways of consuming collagen are usually through foods like bone broths, organ meats, kidney pie, and beef hearts. I don’t know about you, but I haven’t been baking up a lot of kidney pie or beef hearts lately. Bulletproof’s Collagen Protein dissolves in both hot and cold liquids (without clumping), which makes it easy to add in to a smoothie, coffee, latte, or almost anything.  In this recipe, not only do you get your pumpkin fix, but you’re doing it with ingredients that make you look and feel great from the inside out. And, you won’t need to choke down any beef hearts to do it.

This Pumpkin Parfait is not typical because I also use oats for added fiber. You could use whipped coconut cream if you’re having it for dessert, or a vegan yogurt if you’d like to have it for breakfast. For an added energy boost, I’ve even topped mine off with a shot of espresso:

Bulletproof Collagen Pumpkin Parfait

Collagen Protein Pumpkin Parfait

makes one parfait

For the pumpkin oatmeal:

1/3 cup old fashioned oats
1 cup almond milk (or your favorite dairy free milk substitute)
sprinkle of salt

1/3 cup pureed pure pumpkin
2 scoops Bulletproof Collagen Protein
1/2 – 3/4 teaspoon pumpkin pie spice (I used 3/4 because I really like the flavor to be strong)
1/2 teaspoon vanilla
tablespoon or two pure maple syrup (I like one tablespoon, but for sweeter flavor use two)

In a small saucepan, combine your milk, oats, and a sprinkle of salt. Bring your oats to a boil, and cook for about 5 minutes, or until just about done. Slowly add your Collagen Protein, stiring constantly. Mix in your remaining ingredients, and remove from heat.

To assemble the parfait:

You can use anything from a jelly jar, martini glass, wine goblet, or (in my case) a latte mug to hold your parfait. Start by adding a generous layer of whipped coconut cream or vegan yogurt. To that, you can add a layer of chopped pecans or roasted pumpkin seeds if you like. Then, add a layer of your pumpkin oatmeal. Repeat your layers, and top the parfait with a dollop of whipped cream or yogurt, and a sprinkle of nuts and pumpkin pie spice. For an added energy boost, top with a shot of espresso.




Homemade Healthier Jello (Dairy and Dye Free)


Healthier Jello Dairy and Dye Free

My little guy loves Jello.  As a health-conscious Mom, I’m not a fan of the ingredients. Most store bought Jello desserts are filled with sugar, artificial flavors and colors, and high fructose corn syrup. I prefer this healthier version which is quick to prepare and allows me to control the amount of sugar included. I don’t usually add sugar to the recipe because the fruit juice is sweet enough for us, but if you prefer yours a bit sweeter you can add in some sugar while the mixture is boiling.


Healthier, Homemade Jello (dairy and dye free)

4 cups of your favorite juice (organic, sugar-free berry flavors are a favorite in our house)

3 tablespoons grass fed gelatin (if you prefer very firm Jello, use 4 tablespoons)


Pour two cups of your juice into a heat-proof bowl, and sprinkle the gelatin over the top. In a small saucepan, bring the remaining juice just to a boil. Pour the boiling juice into the bowl with the gelatin, and stir. Pour the mixture in an 8 x 8 baking pan, and refrigerate 4 – 6 hours until firm. To serve, you can cut into cubes and serve plain, or with a bit of coconut milk whipped cream.

Healthier Jello Dairy and Dye Free

Healthier Jello Dairy and Dye Free

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Dairy-Free Banana Muffins

Dairy-Free Banana Muffin

Dairy, Egg, and Sugar-Free Banana Muffins

makes 12 Muffins

1/3 cup oil (coconut, vegetable, or canola will work)
1/2 cup maple syrup
2 tablespoons ground flax (if you can eat eggs, you can skip the flax and water and use 2 eggs)
3 ounces water
1 cup mashed banana
1/4 cup milk of choice (I used unsweetened almond)
1 teaspoon baking soda
1 teaspoon vanilla extract
1/2 teaspoon salt
1/2 teaspoon cinnamon
1  3/4 cup flour (white, whole wheat, or gluten-free)
1/3 cups oats, plus some to sprinkle on top of muffins

Preheat your oven to 325°F and spray or line a muffin tin. In a small bowl, mix together your flax and water, and let sit ten minutes.

In a large bowl, use a fork to mix together your oil, maple syrup, and flax mixture. Stir in the banana, milk, baking soda, vanilla, salt, and cinnamon. Add in your flour and oats, and mix well.

Fill your muffin tins 3/4 full, and sprinkle with a few pieces of oats if you’d like. Bake for 20 – 25 minutes, or until lightly browned and baked through.

To make oatmeal raisin banana muffins, fold in 1/2 cup raisins before baking.


Oatmeal Raisin Banana Muffin


Nutrition calculated without raisins. Data should be regarded as an estimate.

Skillet Burrito Bowls

Skillet Burrito Bowls


Dairy-Free Skillet Chicken Burrito Bowls

serves 6

 1 pound chicken breast, cut into bite sized pieces
1 onion, diced
1 red pepper, diced
2 tablespoons olive oil
15 oz can of pinto beans, rinsed and drained
15 oz can of fire roasted tomatoes
8 oz corn (I used frozen, and did not thaw prior to using)
1 cup Minute brown rice
1/2 cup salsa
1 cup chicken stock
1 oz taco seasoning
salt and pepper to taste
toppings (optional): avocado, cilantro, tomatoes, shredded lettuce, lime wedges

Heat your oil in a large, nonstick skillet. Add in your onions and pepper, and cook until softened. Add in your chicken, and cook until browned. Stir in the remaining ingredients, cover, and cook on medium-low heat until the stock is absorbed and the chicken and rice are cooked through. Be sure to stir occasionally. Add in more stock if the mixture becomes too dry. Serve with toppings of your choice.


Skillet Burrito Bowl Nutrition

(nutrition data should be regarded as an estimate)


Dairy-Free Skillet Burrito Bowls

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Gluten Free & Allergen Friendly Expo in Worcester, MA

Gluten Free Allergen Friendly Expo

I am so excited to attend the upcoming Gluten Free & Allergen Friendly Expo next month, in Worcester, MA! The show kicks off on Saturday, July 22nd from 10 am – 4 pm, and Sunday July 23rd from 10 am – 3pm. With over 100 exhibitors participating and mutliple classes and presenters, there will be plenty to see and learn.

Some of my favorite allergen friendly brands will be participating in this event, giving out free samples and coupons, and offering some great discounts on their products. Brands like Daiya, Earth Balance, Enjoy Life Foods, and Kinnikinnick Foods are just a few of my favorites that are participating. Check out the full list of exhibitors right here.

All classes at the expo are free with your ticket purchase. Topics range from classes on cooking, gut health, Celiac disease, and healthy meal planning. You can learn about all of the classes being offered and the presenters right here.

30 Percent Early Bird

You don’t want to miss this event, so I’m offering 30% off tickets to the Expo. Just visit the GFAF website, and use code EARLYBIRD to receive your discount. The offer is good through June 21st, and gets you in to the expo, as well as all classes and presentations.

I’ll be posting live from the event, so be sure to follow me on Instagram and Facebook.

Details about the expo:


July 22 & 23, 2017

10:00 am – 4:00 pm on Saturday the 22nd

10:00 am – 3:00 pm on Sunday the 23rd

Concessions open for beverages only.



DCU Center-North Exhibit Hall
50 Foster Street
Worcester, MA 01608


Click HERE for directions and transportation.

Click HERE for parking.

Visit the official website here.


Win Free Tickets to the Expo

Offer good for US citizens only. Winners will be announced on 7/20/17 on the MilkFreeMom Facebook page. Ticket cannot be redeemed for cash. Five winners will be chosen at random, and will receive 1 free adult, single-day pass to the Expo.

a Rafflecopter giveaway

(Note: This is an affiliate post. As a selected official blogger, I am receiving tickets to the Worcester event, affiliate discount links, and 5 giveaway tickets.)

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Chocolate Banana Protein Smoothie

Chocolate Banana Protein Smoothie


This is my go-to protein powder, and one that I’ve used for about two years now. The vanilla is my favorite because it mixes well with everything, from greens to chocolate.

Dairy-Free Chocolate Banana Protein Smoothie

makes one smoothie

1 scoop dairy-free protein powder (this is my favorite)
8 ounces dairy-free milk (I used unsweetened almond milk)
half of a banana
2 teaspoons unsweetened cocoa powder
handful of ice cubes

Add all ingredients to high speed blender, and blend until smooth. Serve immediately.