Blog – Milk Free Mom


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.

Stawberry Mint Quinoa Salad

Strawberry Mint Quinoa Salad

Strawberry Mint Quinoa Salad

serves 2

4 cups baby butter lettuce
8 large strawberries, hulled and sliced
4 or 5 mint leaves, sliced
2/3 cup quinoa, cooked
1/4 cup chopped almonds
vegan balsamic vinaigrette (I like this one)

Evenly divide your ingredients between two large bowls, and drizzle with vegan balsamic vinaigrette. Serve immediately.

Nutrition data calculated without vinaigrette.

Slow Cooker Pork for Tacos


Slow Cooker Taco Pork

Slow Cooker Pork for Tacos

a 2 lb pork roast, cut into chunks
2 teaspoons salt
2 teaspoons garlic powder
2 teaspoons ground cumin
1 teaspoon crumbled dried oregano
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
2 bay leaves
1 1/2 cups chicken broth
chopped onion and cilantro, fresh avocado slices, and lime wedges for garnish

Place bay leaves and broth in slow cooker and turn on low. Mix spices in large bowl, and toss in pork to coat. Add pork to broth and cook on low about 5 hours, until pork shreds easily with fork. Shred in cooker and toss. Continue to cook until broth is absorbed. Serve on soft tortillas and garnish with onion, cilantro, avocado and lime.

Black Bean Salad

15 oz can black beans, rinsed well and drained
1 cup corn (I used corn from a leftover ear that I had grilled the night before)
1 tablespoon chopped cilantro
1/2 tablespoon olive oil
juice from 1 lime
1 teaspoon finely chopped jalapeno pepper (optional)
salt and pepper to taste

Toss all ingredients in medium sized bowl. Cover and chill. Toss before serving.

slow cooker pork for tacos

Dairy, Gluten, and Egg-Free Corndog Muffins

Gluten, Dairy, and Egg-Free Corn Dog Muffins

1 cup dairy-free milk of choice (I used almond)
2 teaspoons apple cider vinegar
1/3 cup sugar
1/3 cup canola oil
2/3 cup cornmeal
1 1/3 cup gluten-free flour
3/4 teaspoon salt
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
4  dairy-free hot dogs (I used Applegate dogs.)

Preheat your oven to 350°F, and spray or line your muffin tin.

In a large bowl, mix together your milk and vinegar. Let this sit about five minutes while you work with the rest of the ingredients. You’ll notice the milk will curdle a bit. This is what we’re looking for.

In a separate, large bowl combine the cornmeal, flour, salt, baking powder and baking soda.

To your milk and vinegar mixture, whisk in your sugar and oil. Slowly stir in the flour mixture, just until combined. Fill muffin cups halfway with batter.

Cut your hotdog into one inch pieces, or small bite-sized pieces if you’re feeding these to smaller children. You can put one piece into the middle of the muffin, or press a few small pieces into the batter.

Bake for about 15 – 20 minutes until cooked through. Serve warm.



White Bean Lemon Tuna Salad


Dairy Free White Bean Tuna Salad

Dairy-Free White Bean Lemon Tuna Salad

makes 8 servings (1/2 cup each)

1 yellow pepper, finely diced
1/2 cup red onion, finely diced and soaked in water for 5 minutes
zest and juice of 1 lemon
1/4 cup finely diced sundried tomato
15 oz can of chickpeas, drained and rinsed
15 oz can of cannellini beans, drained and rinsed
1 tablespoon of finely chopped flat leaf parsley
1 can chunk light tuna in oil, drained (use an additional can for a more bold tuna flavor)
a drizzle or two of olive oil
salt and pepper to taste

Drain your onions after soaking for five minutes. Combine all of your ingredients in a large bowl, gently, until well combined. Season with salt and pepper to taste. Refrigerate and serve cold.





(nutrition calculated at 1/2 cup serving size, and should be regarded as an estimate.)

White Bean Lemon Tuna Salad



Dairy-Free Slow Cooker Chicken with Bacon & White Beans

Dairy Free Chicken With White Beans And Wine


Dairy-Free Slow Cooker Chicken with White Beans and Wine

serves 4

8 slices bacon, diced
2 large onions, diced
6 celery stalks, diced
4 carrots, diced
5 garlic cloves, minced
1 cup white wine
1 cup chicken stock
2 bay leafs
1 sprig thyme
2 lbs boneless, skinless chicken thighs (breasts will work also)
2 (15 oz) cans northern beans, drained and rinsed
salt and pepper to taste

Cook your bacon over medium heat, until it’s crisp and all the fat is rendered out. I cook mine right in the stove-top safe pot of my slow cooker. This is the one that I use (affiliate link). If you don’t have a stop-top safe pot in your slow cooker, you can cook the bacon and vegetables in another pot, then finish everything in the slow cooker.

Once the bacon is cooked, remove it with a slotted spoon and set aside. Add in your onions, celery, and carrots, and cook about 8 minutes or until they are soft. Add your garlic and cook about two minutes.

Add in your bay leafs, thyme, and wine. Cook for about 5 minutes or until the wine has reduced. Give it a stir and add in your stock and chicken. Sprinkle the bacon over the top, and put the pot back into your slow cooker. Cook on low for about 8 hours. During the last hour of cooking stir in your beans. Season to taste with salt and pepper, and serve with a piece of crusty bread.



Kid-Friendly, Dairy-Free Chicken Curry


Traditional Chicken Curry is a bit too heavy on spice for some American kids’ palates. This recipe is prepared on the milder side, and is a great way to introduce little taste buds to some international flavors. I used a mild, Indian curry in this recipe to accomodate my little one, but feel free to go bolder or increase the amount to your liking.  We followed up our meal with some facts about Indian culture, a look at the map, and some images of Indian architecture. It was a great introduction to some new flavors, and to learn about a different place in our world.

Kid-Friendly Dairy-Free Chicken Curry

serves 4

1 lb boneless, skinless chicken thighs
1 lb bag frozen vegetables (I used a variety containing cauliflower, red and green pepper, summer squash and zucchini)
11 oz coconut milk (I used this Light Culinary Coconut Milk from So Delicious)
1 tablespoon olive oil
2 tablespoon mild Indian curry powder

Heat the oil in a large, nonstick skillet over medium heat. Add in your chicken and lightly brown on both sides. Stir in your coconut milk and curry powder, cover and simmer on low heat for about 10 minutes or until your chicken is cooked through. Shred your chicken if you’d like, or leave them as whole thighs. I like to shred mine so it’s already cut for the little one, and the flavor permeates throughout the meat.

Add your frozen vegetables to the top of the chicken and cover. Cook about 7 minutes, or until your vegetables are heated through but not soggy. Give the mixture a gentle stir, season to taste, and serve hot with rice.