WELCOME !
I’m so glad you are here! Please take time to look around and be sure to check in regularly for new articles and updated information. I hope you find this site enjoyable and helpful in your journey toward healing and optimizing your health. Know, also, that I Pray for You.
Na zdravie!
Marie Stumphauzer, FNTP
Get your tissues out because this bread is so good, it’s going to make you cry (happy tears). For those of you who can have gluten, head to the notes section to learn how to adapt this into a traditional recipe. No matter how you slice it, it’s easy and delicious!
Wondering what on God’s green earth you’re going to do with the bounty of tomatoes that keeps coming, and coming, and coming at this time of year? How about making a batch of my mom’s crazy easy, super delicious TOMATO SAUCE? This is not your typical recipe that calls for peeling and seeding and hours in the kitchen. Nope! This quick version doesn’t waste time or resources, can be made in small batches (but scales like a breeze), works great with garden, road-side-stand, or store bought tomatoes, and freezes magnificently for year-round enjoyment.
You see what I did there?
You know, sometimes you just have to change things up a bit. I had made homemade tortillas for the first time with the intentions of making enchiladas. They turned out well for a newbie but, as I was pulling together my ingredients for the casserole, I had this idea to use them like lasagna noodles instead of rolling them up. Nothing like a little bi-lateral relations for our bellies, eh? I’m thrilled with the way it turned out and plan to do this again. Because there’s so much flexibility in the ingredients, this dish will accommodate lots of dietary preferences and your tastebuds will almost never get bored!
Making your own taco seasoning is much easier than you might expect. The bonus being, you can sass it up however you like. You can be confident the blend is clear of gluten, dairy, additives, preservatives, MSG, and nonsense. Use this in my Enchilada Lasagña, add it to soups and Mexican dishes, make a rub, marinade, or dip, or simply sprinkle it on at the table instead of plain old salt and pepper. Olé!
The concept of energy drinks may be a great one but the execution of most leaves a lot to be desired - quite a few have some pretty awful ingredients! How do you get the added pep in your step without compromising on nutrition? Mary’s Mocha Cola will put the vim back in your vigor and give a surprisingly healthy boost to your day. This guilt-free recipe is easy, satisfying, and refreshing!
I was SO hungry for chicken pot pie. In a crust or in a bowl, the whole recipe just screamed dairy and gluten, though, and you know how it is when you have a hankering for something and you want it to taste just so but when you have to adapt here and adjust there, it ends up losing something and being a tastebud disappointment. Well, not this recipe - it was a home-run! Really, I should probably call it “stoup” because it’s that hearty. Serve this classic comfort food with (gluten free) biscuits or a slice of homemade bread and it will keep the hungries away for hours.
Like ramen noodle soup but don’t like all the unpronounceable additives, added MSG, and those “I’m-not-sure-what-that-word-actually-means” ingredients? Here are three versions of an Asian seasoning blend that make a wonderful bowl of that college budget staple. These are so flavorful, you’ll use them for more than just soup….think salad dressings, marinades, and dips!
This recipe is known by many names including Creamed Beef and, believe it or not, Sh!t on a Shingle. No matter what you decide to call it, this classic blast from the past squarely lands in the Comfort Food category and has a plating range from elegant to casual. So it is with many nostalgic dishes, however, this has sadly become a bygone for many - ending up on the “can’t eat that anymore” list due to staple ingredients such as milk and flour. Thankfully, my new and improved version deliciously accommodates dairy and gluten intolerances. As always, be sure to read the recommendations to learn about creative modifications that mind a number of dietary styles and, as a bonus, offers the steps to make a hearty and hilariously (albeit shamelessly) named version you won’t want to miss.
How many people absolutely L O V E the comfort dish “crack” potatoes, also known as Funeral Potatoes or Cracker Barrel’s Hash Brown Casserole? I know I do! Trouble is, no matter the name, they all have gluten and dairy in them. Well, have no fear, your favorite FNTP is here (that’s me, don’t ya know…) to save dinner, the potluck, the picnic, or the party. Besides being healthier, my version has a lot of flexibility so you can add all the gluten or dairy you want but, I’m pretty sure, you’re not going to miss either!
Simple is almost an understatement. You could add the words adjustable, fast, economical, and flavorful and you wouldn’t be wrong, either. Use this recipe as a template and plug in your preferences. The sauce is the secret, the rest is up to your imagination.
Sometimes there will be a dish that, even though it is adaptable, no matter what is done to it, it just doesn’t taste good or right. That is not the case with this tried-and-true New England Clam Chowder recipe. Believe me, I have put it through its paces and have made it using a variety of dairy and flour alternatives. No matter what combination, I can’t mess it up - it’s always fabulous! It has won over even the most discerning of palates and satisfies the biggest appetites. Put a bowl of this in your belly and it will put a smile on your face!
OMGosh…did she just say BACON FAT?! Why yes, yes she did. And it’s every bit as delicious as you would expect. I can hear it now “but, but my cholesterol…”. Well, we’ll save that conversation for another day (hint: bacon fat isn’t evil). Until then, make yourself some of this heavenly dressing and enjoy every drop.
This tried-and-true natural remedy is loaded with powerful immune boosting, anti-bacterial, anti-viral, and anti-inflammatory ingredients that are commonly found in grocery stores and farmer’s markets. While it can be made year ‘round, if you start the preparation in late summer, you’ll have a batch ready just in time for cooler temperatures and cold/flu season. This feisty and highly effective brew has a number of applications and, because a little goes a long way, you’ll have plenty to share making it a unique culinary gift!
While the majority of posts in “What’s for Dinner” are about meals you can eat, you may recall this section is also a venue for recipes and how to’s for hand-crafted beverages, do-it-yourself supplements, remedies, and personal care products. Enter “Listerclean”. Unlike commercial swish and spits, theoretically you could take a nip of any of the variations and they wouldn’t hurt you (save for an awfully unique buzz). For this application, let’s just stick to it as a mouthwash, eh?
Want a blast of healthy heat? Just one Hot Shot will do the trick. This zesty little wonder’s anti-inflammatory ingredients pack a double punch as it warms and relaxes the body. Besides being a unique pain relieving libation, it might also encourage digestive juices, be helpful for mild congestion, tackle that irritating winter-time “tickle”, or quell a bit of a cough. How adventurous are your tastebuds?
A staple that will transform salads into creations, breads into snacks (dip-dip!), vegetables into a flavor party, and meats into impressive meals. Whip some up and keep it on hand for a condiment you won’t want to be without!
The origin of this traditional dish is Lebanese and is called, “Hashweh” which translates to “stuffing”. If you’re like many of the folks that frequent this site, “stuffing” is not something that is in your vocabulary. This is one, however, that can be enjoyed without concern of gluten or dairy. There are even vegetarian and vegan options so don’t let the “lamb” part discourage you. Enjoy it as a main dish, side, a head start ingredient in the Deluxe Lazy Gyro Casserole, turn it into a summer salad, or fill your favorite bread smeared with Healthy Hummus to make a hearty sandwich.
Have you ever looked at the ingredients in store bought marinades? If not, you might want to take a gander. They are often loaded with additives, preservatives, soy, wheat, gluten, or other undesirables. Similarly, many homemade marinade recipes call for soy sauce. Did you know that has gluten in it, too? Yuppers. Have no fear, I’ve created a magnificent concoction that makes flank steak shine but translates well to other meats, some fish and seafood, and even vegetables.
Yup, you read that right. Nope, it’s probably not what you think. Anytime anyone ever tastes nuts I’ve prepared this way, to a person, always remarks at how absolutely delicious they are. Many will even say it is the only way they can eat them without digestive upset. Read “Why You Should Soak Your Nuts” for the backstory of how this method will benefit your health and tastebuds and consider adopting this effortless but worthwhile approach to handling your nuts.
There is no shortage of homemade hummus recipes and sure, picking up a container at the store is easy-peasy. Still, I encourage you to try this variation. Not only does this rendition come together in a blink, it has no additives or fillers, you can tweak it to your tastebuds, and (unlike some counterparts) this one has character. It takes center stage as a nutritious snack and plays a key supportive role in culinary creations like the Deluxe Lazy Gyro Casserole. On top of all of that, did you know hummus freezes well? Enjoy some now and save some for later!
Living out of state and away from my mom for many years, I was determined to figure out how to make this buttery dish for those times when I wasn’t home to enjoying her cooking. I finally landed a close, respectable second using a pressure cooker (though mom’s version will always and forever be the best). I hope you get to taste my mom’s Rice & Pine Nuts one day but in the meantime, I think you’ll really enjoy this next best version.
Did you know that many commercially pre-made salad dressing packets often contain MSG, wheat, or fillers? Making your own mix is super simple, economical, and you can be assured you aren’t ingesting any aggravating ingredients. Use this seasoning in recipes like Deluxe Lazy Gyro Casserole, Healthy Hummus, Grilled Lamb Chops, Greek Salad Dressing & Marinade, as a dry rub (especially good when paired with balsamic vinegar), or in any dish where you’re looking for a taste of the Middle East. It keeps very well and is a flavorful addition to any spice cabinet.
No matter how you pronounce it - “Yee-roh” or “Jy-roh” - there’s nothing like a gyro. If you’re lucky enough like me to live in an International City, you will often find them in local restaurants and at festivals. Unfortunately, some of the best parts of the creation have gluten or dairy or both. In fact, did you know that there is a common version of the meat that calls for wheat as one of the ingredients? Uh-huh, I didn’t know it either. It’s always best to ask if that’s a concern. Either way, you’re safe with this casserole and, let me tell you, this will become your new favorite way to eat them no matter how you say it. Promise!
One of the bummers about many of the traditional Tabouli recipes is that they contain wheat or other digestively disagreeable alternatives. This is a non-starter for many with a range of sensitivities. Have no fear, Versatile Tabouli is here to open up near endless possibilities for keeping this most delightful dish on the menu.
Who would think that substituting one ingredient in this otherwise average rice recipe would make such an enormous difference in taste? A total game changer! The enhanced flavor profile of this common side dish will leave you pleasantly surprised and satisfied. It’ll be your new favorite way to eat rice!
Such a refreshing and complimentary dish! What’s particularly nice is that it is gluten free and can be easily adapted to dairy free. You’ll find excuses to make this and it will become a staple since all of the ingredients are commonly stocked (which also comes in handy for those “I forgot to tell you we have to bring something” moments). It pairs especially well with Chicken Luau and Coconut Rice and is a scrumptious life saver as a snack or dessert when entertaining unexpected visitors.
This is a tasty variation of a popular Hawaiian dish. With only a few (yet easy to find) ingredients, near effortless preparation, and it being remarkably simple to scale, you won’t think twice about inviting more guests for dinner. Serve this with a side of Coconut Rice and a helping of Pineapple Bake against a backdrop of slack-key guitar music and you’ll have your very own fun and flavorful tropical tiki party!
“Plop, plop, fizz, fizz, oh what a relief it is!” Raise your hand if you remember that jingle. Touted as the answer to headaches, body pains, stomach upset, and a little too much party, that long established product has been in medicine cabinets for over 90 years. It’s a great antidote but sometimes there isn’t any on hand and sadly, certain versions have additives that may be disagreeable for those with dietary considerations. Happily, the ingredients for my EXCESSIVE RELIEF remedies can be found in your pantry and first aid arsenal and are adjustable to suit your needs. Whipping up a glass takes no time and doesn’t require a trip to the local drug store when you’re feeling punk.
If there’s one surefire way to guarantee:
a) your “grown-up drink” will be something that’s good for your digestive system
b) you won’t over drink
this self-limiting recipe, by nature, is a tasteful fit.
This bread is hearty, moist, slightly sweet and best of all, easier than you think to make. If you’re gluten free, don’t pass this recipe up without giving it a look. Many people with gluten sensitivities are still able to enjoy a slice of homemade sourdough bread. Read through the recipe to learn how this is possible and give this formula a try. You’ll also realize that making your own sourdough creations is nearly effortless, remarkably convenient and highly sustainable.
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CHEWIN’ THE FAT
Facts About Hemorrhoids and What You Can Do To Address Them
This is such a sensitive topic. It’s not easy to talk about and those “things that must not be named” are certainly not easy to live with. Well, I’m just gonna go there since I don’t want anyone to suffer because they’re too embarrassed to broach the subject. Don’t worry, you can read this article in private and no one will ever know that you sought advice. Make sure you stick around all the way to the end where I give the #1 best thing you can do for an angry bottom. You won’t believe it!
Do you have a variety of symptoms but no answers? You’re not alone and you’re certainly not crazy. An undiagnosed or under-treated thyroid condition might be the missing piece. Even with “normal” (according to industry standards) lab results, sub-clinical and tissue hypothyroidism are real diagnoses, directly causing or contributing to any number of complaints. Check out the comprehensive list provided in this post and suggestions for what to do next!
Oh my gosh! Did she just say tobacco isn’t evil??? Who is this imposter and how dare she masquerade as someone who promotes health?! Well, before you jump to any conclusions, you might want to read through the entire article. Suffice it to say, it’s not a black and white issue.
Did you know that getting ample protein is necessary for over a dozen critical functions in your body? Happy side-effects to this approach will include regulated blood-sugar, more energy, and weight management (maybe even loss!). This practical article sums up how to reach a healthy quota in one day quite efficiently. Make sure you save this for easy reference, share it to help others, and let your favorite FNTP (that’s me!) know if you have any questions!
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
In this final installment of “What’s Bugging You?”, you will find some of the resources and references that helped to shape this seven-part series. Check back periodically as this page may be updated with more information as it becomes available and please consider making a donation if you have benefitted from any my work.
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
Part 5 of “What’s Bugging You?, The Action Plan” outlined an array of options that can be applied to mitigate and potentially eliminate parasites and/or improve our overall well-being. Applying any of them can seem daunting if what is down the pike isn’t in clear view. Not to worry, this section will take a look at a few possible outcomes resulting from implementing any of the therapies so you can move forward well informed.
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
In Part 4 - Anti-parasitics and Our Health, attention was given to what anti-parasitics are, how they can address a number of symptoms, and subsequently touched on how they have the potential to improve our health. In this section, a wide variety of different therapies will be highlighted along with ways they can be applied in an effort to mitigate and eliminate parasites and/or improve our overall well-being.
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
In Part 3 - The Ramifications of Bugs, we gained deeper insight into the consequences of having an infestation of parasites and their bearing on our health. We saw the many symptoms and conditions associated with an overgrowth and we were also introduced to the concept that, even in the absence of parasites, anti-parasitic measures could have a marked benefit to certain conditions. This section will glean the finer points of anti-parasitics - what they are and their potential to improve circumstances.
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
You no doubt saw in Part 2 - All About the Bugs what parasites are, how we contract them, and how to know if we have them. But what are the consequences of having an overgrowth? Do parasites have a bearing on our health and, if so, what does that look like? Well, you’re in luck as all those questions, and more, are addressed in this installment…read on!
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
WHAT’S BUGGING YOU? Part 1/7 – The Overview laid the groundwork for this seven part series. In this next installment, Part 2 – All About the Bugs, we will dive in to what parasites are, how we contract them, and how to know if we have them. To better understand how they affect us if we do have them, see Part 3 - The Ramifications of Bugs.
How Parasites and Anti-Parasitics
(even in the absence of parasites)
Can Impact Your Health
I’d like to think that every article I write is inestimable, interesting, and of great value (who wouldn’t want their work to earn that distinction?). However, this 7-part series will be one of the more consequential pieces I will ever compose. Part one provides an overview of “What’s Bugging You”. It invites you to dig deeper with an open mind into what may be contributing to your health issues and what might help you solve them.
Soak your nuts. There, I said it. It’s not how it sounds and trust me, you’ll be glad you did. If you aren’t soaking your nuts before consuming them, now is the time to start.
Let’s face it, sometimes we have a little too much party or even a little party is too much. And, to be fair, not all “day after” scenarios are due to over indulging in alcohol or food (or both). For those of us with dietary challenges, even one bite or sip of something otherwise innocuous can have deleterious effects. Heck, even a cast iron stomach has its limits! Take comfort. This protocol may help you bounce back!
This subject comes up regularly in consultations or when people learn that I work in Functional Nutrition (usually at a dinner party). Either someone point-blank asks me if it’s ok to have a drink once in a while, wants a detailed opinion about whether or not alcohol has a place in a healthy lifestyle, or they sheepishly confess to me that they had drink at a celebration or on holiday - seeking some sort of holistic absolution.
Pssst! It’s good to re-read this post from time to time as it may be updated periodically with more delicious ideas!
Does it stress you out when someone tells you not to stress? Read on for realistic ways to inspire change.
The third and final installment of this series offers a variety of methods aimed at supporting healthy digestion.
In Part 2 of this three part series, we examine common ways the operation can be jeopardized and a few typical manifestations.
In part one of this series, we will establish a basic understanding of a properly functioning digestive system.
Why do bad things happen? It can be hard to reconcile. Very hard. Even harder to motivate ourselves to keep pushing the peanut, especially when it comes to our health and wellbeing. To ease your heart, I share my professional opinion along with a few tips to help you navigate the waters of life.
“Too often…we enjoy the comfort of opinion without the discomfort of thought.” John F. Kennedy
Wouldn’t you love to go to bed at night with the assurance that you will have a restful night’s sleep? Here is a comprehensive (crazy long!!!) list to send you on your way!
Our bodies are an intricate and magnificent miracle, performing functions throughout the day that are paramount to our wellbeing. Ultimately, reflecting on the pillars outlined in this article, along with exploring your own, will allow you to create and embrace opportunities that will provide conditions conducive to actualizing the highest quality of life.
What is the role of water as it relates to our body and how do we know just how much to drink? This article shares some important insights and provides guidelines to help keep your cells perfectly plumped!
It’s easy to assume, since I work in the holistic arena in Functional Nutrition, that I will be a supplement pusher or a health junkie’s dealer. Neither could be farther from the truth.
You might be surprised to learn that one of the best ways to support good health is to practice Mindful Eating. Read on for practical ways to help you get started.
If you're looking for creative ways to stay hydrated, check out the suggestions offered in this helpful article.
For those who struggle with dehydration, read on for creative and delicious ways to maintain a healthy hydration status. Be sure to check out other articles tagged with "water" and "hydration" for more insight!
It happens! No matter how well we take care of ourselves, no matter what efforts we make, sometimes we just.get.sick. Learn how to help yourself recover quickly and completely.
> CLICK HERE < TO ACCESS NEWEST E-BOOK: "What's Bugging You?"
> CLICK HERE < TO ACCESS NEWEST E-BOOK: "What's Bugging You?"
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