Tag Archives: nut allergy

Spooky chocolate soy nut butter cookies

Disclaimer: This post was written as a part of The SoyNut Butter Company‘s Featured Blogger program. All opinions in this post are my own!

Spooky chocolate soy nut butter cookies

Growing up with a nut allergy (to all nuts except for almonds!), I got used to my restrictions and learned to not feel sorry for myself. When I tell people about my allergies, I often get comments like “So you’ve never had Nutella (or some other food made with nuts)? Man, that must suck!” Well, not really. I was okay with it.

Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free!

Except on Halloween. It was hard as a kid to have to give up half my Halloween loot because of all the nut-filled chocolates! And I always had to forego eating the homemade treats at my classroom Halloween parties because the parents couldn’t guarantee that their baking hadn’t come in contact with nuts. It was the one time of year when I bitterly wished I wasn’t cursed with a nut allergy.

Which is why when I bake now, I like to try to accommodate everyone. So for Halloween this year I made these nut free chocolate soy nut butter cookies using I.M. Healthy SoyNut Butter. These cookies are not only nut free, they’re also free of gluten and dairy as well. Holidays are always more fun when everyone can enjoy them!

Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free

Spooky chocolate soy nut butter cookies
Prep time
Cook time
Total time
Flourless chocolate soy nut butter cookies that are nut free, dairy free, and gluten free.
Yield: 9-10 cookies
  • 1 cup I.M. Healthy Creamy Soynut Butter
  • ¼ cup cacao powder
  • 2 tbsp packed light brown sugar or coconut sugar
  • ¼ cup maple syrup
  • 1 large egg
  • ¼ tsp table salt
  • Optional: ½ cup coconut butter (not oil) or royal icing for writing
  1. Preheat oven to 350°F.
  2. In a large bowl combine the soy nut butter, cacao powder, brown sugar, maple syrup, egg, and salt. Mix with an electric hand mixer until everything is combined.
  3. Use your hands to roll the dough into 9-10 balls, and place them on a baking sheet lined with parchment paper. Flatten the balls slightly with your hand.
  4. Bake on the middle rack of your oven for 8-10 minutes. They will still be a bit soft when you remove them, but they will firm up after cooling on a cooling rack.
  5. Optional: Melt ½ cup of coconut butter in a dish, then let it cool in the fridge until it has firmed to an icing-like consistency. Scoop into a piping bag, then use to decorate the cookies. Note: you may have to put it back in the fridge between cookies to let it firm up again. Alternatively, you could use royal icing, which is easier to work with. If you choose to ice the cookies with coconut butter, make sure to store them in the fridge!


Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free

Are you doing any Halloween baking? 


Filed under recipe

Nut Butter Alternatives for Nut Allergies

I used to hate my nut allergy. Growing up with a nut allergy meant never knowing what a PB&J sandwich tastes like. It meant never getting to enjoy Tim Hortons’ Timbits when one of my classmates brought them to school. It meant being the dork who wore a fanny pack so I could carry my Epi-Pens at all times.

But now? I don’t mind it so much. There’s now a local bakery with nut-free baked goods to keep me happy. I ditched the fanny pack in grade 6 when I bought my first real purse. And I’ll still never know what a PB&J sandwich tastes like… but at least I now have a lot of alternatives!

A guide to nut butter alternatives with allergy friendly recipe ideas!

Since discovering nut-free nut butter alternatives, my feelings about having a nut allergy have totally changed! It really doesn’t bother me so much anymore because I don’t feel like it restricts me. With nut butter alternatives, there’s always something I can replace it with. Of course I still feel a bit limited when it comes to bakery goods, but that just gives me incentive to get creative in the kitchen and make my own version!

This post highlights some of my favourite nut butter alternatives that I most commonly use in my kitchen:

A guide to nut butter alternatives with allergy friendly recipe ideas!

Made from roasted soy beans, this is probably the closest nut-free alternative to peanut butter in terms of taste. Soy nut butter was actually my first experience with a nut free butter. I first tried it when I was away at camp, and I remember being scared to eat it because it looked so much like peanut butter! Well, I not only survived eating it, but I became hooked on it. The first thing I did when my mom came to pick me up from my 2 weeks away at camp – before I even said hi or hugged her – was ask to drive straight to the grocery store to buy a jar!

Nutrition notes: Good source of omega 6 and monounsaturated fat, protein, and fibre.

Favourite recipes: Chocolate chip soy nut butter Larabars, Super charge me cookies*, White chocolate blondies with chocolate peanut butter frosting*, Peanut butter balls*, No bake energy bites*
*Sub soy nut butter for the nut butter used in the recipe

Brands: The Soy Nut Butter Company, Wowbutter,

A guide to nut butter alternatives with allergy friendly recipe ideas!

While soy nut butter is my go-to for sweet recipes, I often use sunflower seed butter for the savoury ones. It works perfectly in place of peanut butter in stir fry sauces and other Asian dishes! That being said, it also works well in sweet recipes – but it imparts a noticeable sunflower seed flavour to the product.

Nutrition notes: High in monounsaturated fat, as well as protein, fibre, vitamin E, magnesium, vitamin B3, and zinc.

Favourite recipes: Tofu stir fry with sunflower seed butter sauce, PF Chang’s lettuce wraps*, African chickpea stew, Rad rainbow raw pad thai*, Sunbutter banana protein bars
*Sub sunflower seed butter for the nut butter used in the recipe

Brands: Sunbutter, Trader Joe’s, MaraNatha, Nuts to You Nut Butter, Better Than Roasted

A guide to nut butter alternatives with allergy friendly recipe ideas!

Unlike my other favourite nut butters, tahini (made from sesame seeds) has more of a bitter flavour. Because of this, I tend to use it exclusively in savoury recipes. I love pairing it with lemon in sauces and dressings, and of course it’s a necessity for hummus!

Nutrition notes: Good source of monounsaturated and omega 6 fatty acids, magnesium, zinc, vitamin B1, and vitamin B3.

Favourite recipes: Protein power goddess bowl, Protein power bowl, Quick sesame soba noodles

Brands: Nuts to You Nut Butter, Silver leaf

A guide to nut butter alternatives with allergy friendly recipe ideas!

If you like coconut, you will love this butter because its strong coconutty flavour. Unlike coconut oil, it’s made by pureeing coconut meat in a high speed food processor, so it retains all the fibre and other nutrients. It acts like coconut oil though in the way that it can change from solid to liquid when exposed to warmer temperatures – because of this, it’s great for “melting” over oatmeal or baked goods straight out of the oven!

Nutrition notes: Coconut has received a lot of health hype in recent years but what is the truth? While it’s true that the saturated fat in coconut is not as “evil” as we once thought, it still can raise our LDL (bad) cholesterol levels. Interestingly it can raise our HDL (good) cholesterol levels as well! Bottom line: enjoy it moderation and still rely on vegetable oils, nuts, seeds, avocado, and fatty fish for your primary sources of fat.

Favourite recipes: Coconut cookie dough oatmeal, Coconut truffles

Brands: Artisana, MaraNatha

This post just highlights some of the common nut butter alternatives, but these are by no means the only ones that are available. Over the years I’ve stumbled upon other kinds such as sunflower pepita butter, pepita butter, and even roasted pea butter. And whether you have an allergy or not, these are all delicious and healthy nut butter alternatives to try!

Has anyone tried any other nut butter alternatives that I didn’t highlight here?

What’s your favourite nutless butter?


Filed under nutrition

Fresh on Bloor

Hi everyone! I hope you all had good weekends. Mine was pretty busy. I actually spent all of yesterday working at the Gluten Free Market event with my old boss at Organic Works – it was go go go all day until about 3 pm and I crashed when I got home! Friday evening was pretty exciting too because I went into Toronto to visit my friend Andrea and her roommate.

Toronto night CN Tower

And guess where we went for dinner? Fresh on Bloor! If you don’t follow me regularly, you probably don’t understand why I was so excited about this. It’s because I’ve tried to eat at the Fresh on Spadina location for years with no luck because they always say it’s too risky with my nut allergies. But the Fresh on Bloor location must have safer procedures in their kitchen because when I called their manager, she said it shouldn’t be an issue.


Fresh on Bloor Source

I was still pretty paranoid about eating there though, so I annoyed our waiter with tons of questions about what menu items were the safest, where they stored their peanut sauce, blah blah blah. Luckily he was amazing and checked with the kitchen a million times to answer my questions. I didn’t grab his name, but if you ever go to Fresh on Bloor and get served by a tall waiter with dark hair and a mustache, give him a killer tip!

So on to the food at Fresh on Bloor.

I started with a Detoxifier that was made with kale, spinach, parsley, celery, and apple. I’ve never had such a green juice before, and I was scared to take my first sip, but I actually liked it! It was really refreshing.

Fresh on Bloor detoxifier green juice

For my entree I decided to go for a rice bowl, since you all know how much I adore those. After a lot of deliberation, I got the macro greens bowl that came with steamed greens and broccoli, bean sprouts, steamed sweet potato, brown basmati rice, grilled tofu, and tahini sauce.

Fresh on Bloor macro greens bowl

I’m not going to lie… I didn’t love this. It was pretty bland and even the sauce didn’t add much flavour. The whole time I was eating it, I couldn’t help thinking how much better the rice bowls at Kindfood are!

It’s funny because all these years I’ve totally built up Fresh in my mind, thinking it must be the greatest restaurant ever, and it turns out I actually prefer the place I’ve been going to all along. It just goes to show that sometimes the best things are what we already have!

Have you ever been to Fresh restaurant?

Have you ever been really excited for something, only to be disappointed by it?

Fresh By Juice For Life on Urbanspoon


Filed under restaurant