Thursday, May 25

SunButter Baked Oatmeal Cups

Hello to my peanut free and nut free friends! Are you in the mood for a new SunButter recipe?  I know I'm ALWAYS ready for new allergy friendly recipes, as are my kiddos. These SunButter Baked Oatmeal Cups are perfect to eat for breakfast or a snack, pop in a lunchbox, or take to the beach or pool. They are gluten free, dairy free, egg free and of course, nut free!

SunButter Baked Oatmeal Cups

You can include whatever add-ins or toppings you'd like. This time I included dairy free chocolate chips, and also pumpkin seeds for some crunch.
SunButter Baked Oatmeal Cups

They're honestly really tasty without anything on them. The recipe includes a little sugar and maple syrup, but not TOO much.  They're just sweet enough.  And I'd call them rather healthy too!
SunButter Baked Oatmeal Cups

SunButter Baked Oatmeal Muffins

SunButter Baked Oatmeal Cups Recipe
*Recipe adapted from Gluten-Free Living Magazine


Makes 18
Time: About 40 minutes prepping + cooking time


4 cups oats (I've used both old-fashioned and quick oats)
1 1/2 tsp ground cinnamon
1 tsp baking powder
1/2 tsp salt
2 1/3 cup non-dairy milk (I used unsweetened coconut milk)
1/4 cup brown sugar
2 tsp vanilla extract
1/4 cup maple syrup
3 mashed bananas
1/2 cup SunButter (I used Creamy, but any kind will do!)

  • Preheat oven to 375 degrees
  • Mix all of dry ingredients in bowl (oats, cinnamon, baking powder and salt)
  • Mix all of wet ingredients in larger bowl
  • Add mashed bananas and SunButter to wet ingredients, and beat with electric mixer until evenly incorporated.
  • Pour dry mixture into wet mixture and stir until combined.
  • Scoop mixture into muffin tin lined with muffin cups (or make sure the muffin tin is greased!). Fill each cup to top.
  • Bake for 20 - 25 minutes or until set/slightly brown on top
I store these SunButter Baked Oatmeal Cups in the refrigerator for up to 5 days. My kids love them cold, right out of the fridge, or warmed slightly in microwave. I also freeze them for future use in lunchboxes and school snacks!

You might also like these SunButter recipes - all are dairy free, egg free, nut free and sesame free:

I am a SunButter blogger, and I'm SO excited to share SunButter recipes with you since we TRULY use this product every day in our family. It's really been a go-to source of protein for us since Little Guy is allergy to dairy, eggs, nuts and sesame.

Thank you to SunButter for sponsoring this post. 

Don't forget to follow me on Instagram, Twitter, Pinterest and Facebook. There's a lot of daily fun going on!

Monday, May 22

Dairy Allergy? How to Get More Vitamin D

The GIANT Nutritionist team at the Philly Gluten Free Expo just this past weekend (with Little Gal hiding behind me!).
Do you ever worry if you or your child is getting enough vitamin D? I know I do. Dairy products are obviously a great source of vitamin D, but if you're allergic to dairy, it's harder to eat enough of this vitamin. As you know, Little Guy is allergic to dairy (milk, casein, butter cheese, cow's milk protein). So, I do worry about vitamin D deficiency, and how to get enough vitamin D without dairy!

Who is best at answering questions like this?  A registered dietitian!

I recently met Rabiya Bower, RD, LDN, at our fun cooking class at The Rachel Way. Rabiya is an in-store Nutritionist for Giant Food Stores. In case you're not familiar with Giant, it's an awesome supermarket that offers a wonderful selection allergy friendly options for our family (BTW, this is true - I shop at Giant every week!).

Rabiya was great with the kids and I asked her to write this great post about vitamin D benefits, and recipes including vitamin D foods. I hope you find it helpful!

Rabiya Bower, RD, LDN

Importance of Vitamin D
By Rabiya Bower, RD, LDN & In-store Nutritionist for Giant Food Stores

Have you heard of the hot vitamin that is getting a ton of attention? Vitamin D, also known as the “sunshine vitamin” has been getting a lot of press recently! New research is constantly emerging about the importance of this often overlooked nutrient. We’ve known for a long time that vitamin D is crucial in preventing rickets and helping children grow strong bones. Now, scientists are discovering vitamin D’s role in boosting immunity, reducing inflammation, and decreasing the risk of some chronic diseases, like multiple sclerosis, diabetes, and rheumatoid arthritis. Some studies even show that vitamin D might play a critical role in regulating mood.

Despite vitamin D’s importance in health, researchers estimate that 75% of teens and adults in America are deficient in this key vitamin! There are a lot of factors that influence your vitamin D status. People who often use sunscreen, spend more time indoors, have darker skin, or live in big cities where buildings block sunlight tend to have lower amount of vitamin D in their bodies.

“Sunshine vitamin”
Ultimately, spending time in the sun is the best way to get this vitamin: Exposure of arms and legs for 5 to 30 minutes between the hours of 10 AM and 3 PM twice a week can be adequate to prevent vitamin D deficiency. With the weather warming here in Philly, it’s a great time to get outdoors and soak up some vitamin D!

You can also boost your vitamin D status by consuming foods filled with this nutrient. Dairy foods, like milk, cheese and yogurt typically contain vitamin D. In the U.S., almost all of the milk supply is fortified with 100 International Units (IU) per cup. However, if you are allergic to dairy, your diet may be lacking in this key vitamin. Below are some delicious non-dairy food sources of vitamin D. 

Non-dairy Sources of Vitamin D
  • Fatty fish, such as salmon, trout, mackerel, tuna and eel. Choose wild-caught when possible for an extra boost of heart-healthy omega-3 fatty acids!
  • Canned fish, like tuna and sardines. Sardines can be high in sodium, so be sure to wash off the extra salt before eating.
  • Mushrooms, including portabella, shiitake, button and chanterelle. Vitamin D content varies widely among mushrooms, so choose your favorite flavor.
  • Fortified orange juice. Not all brands are fortified, so make sure to check the label. You’ll want to get 100% juice to avoid added sugars.
  • Eggs, specifically the yolks. Eggs are a convenient protein source for any meal, and the yolk contains vitamin D!
  • Fortified cereal and oatmeal. Again, check the label for specific vitamin D content. Choose cereals and oatmeal that are labeled whole grain in order to increase fiber, too.
The research is still unclear on how much vitamin D is needed for optimum health. However, we know that vitamin D is important for people of all ages. Be sure to talk to a health professional, like a doctor or registered dietitian, to make sure you’re getting the right about of vitamin D for your body.

Looking for an easy way to add some vitamin D food sources to your diet? Try some of these recipes for dinner tonight!

Grilled Vegetable Sandwich (Vegan and gluten free if use gluten free roll)

Chicken with Asparagus and Mushrooms (this could easily be made gluten free and dairy free)

Poached Flounder with Mushrooms (gluten free and dairy free)


Follow more Mamacado fun on Instagram, Twitter, Facebook and Pinterest!
Content © Mamacado. All Rights Reserved | Design © 2013 Laura Jane Designs