All posts by ladybug

Grain Free Haven Newsletter and Discount Code – January 27, 2016


My family has experimented with all kinds of nut and seed meals to figure out what makes our eating experiences joyful and satisfying. One of the most satisfying ingredients has been flaxseeds and flaxseed meal. They are filling and give a convincing grain texture to baked goods. On top of everything else it is an extremely nutritious ingredient.


There are two basic types of flaxseeds–brown and golden. The brown have a stronger, nuttier flavor than the milder golden seeds.

Flax has been cultivated for more than a millenium, with the first evidence of the plant dating back 30,000 years. Fibers from the plant are used to make fabric and fine linens. The seeds are typically eaten whole or ground into a meal. This meal is the reason you are reading about flaxseeds right now. We use golden flaxseed meal when we add flaxseed to Grain Free Haven products.

Flaxseeds have four main components that are beneficial to the smooth functioning of our human bodies: omega 3 fatty acids, protein, fiber and lignans.

–Omega 3 fatty acids help support a healthy cardiovascular system by reducing internal inflammation.

–The protein in the seeds and meal help synthesize the fatty acids in your body and give you energy to move all day long. If you need to increase your protein intake and not interested in eating a big steak, then have a spoonful of flaxseeds!

–Fiber, as we all know, is necessary to help our bodies absorb vitamins and nutrients. People often rely on grains to consume a sufficient amount of fiber to keep their digestive system working smoothly. Such a high level of fiber in flaxseeds makes them a logical grain free source of it.

–Lignans are often found in high fiber foods and further contribute to the antioxidant and anti-inflammatory properties of flaxseeds. They have also shown promise, through the consumption of flaxseeds, in reducing the effects of menopause and pre-menopausal symtoms (like reducing hot flashes – yay!).

Our Power Buns and Loaves are made from a combination of coconut flour and golden flaxseed meal. They can be paired with any “meal” (see what I did there :-)) and  definitely fill you up. More products are coming up with flaxseed meal, as we rotate some of our other recipes at the weekly markets.


These buns are a great way to have buns for burgers or breakfast. They are less dense than our Power Buns and much quicker to make, while being a powerful source of omega 3 fatty acids, fiber and protein.
Microwave Flaxseed Buns
1 tablespoon butter or oil
1/2 to 1/3 cup golden flaxseed meal
1 teaspoon baking powder
Dash pure stevia powder (optional)
1 egg
In large microwaveable mug melt butter. Add flaxseed meal (a larger quantity of meal makes for a shorter, denser muffin), baking powder and stevia, then stir until butter is absorbed.
Add the egg and stir briskly until fully incorporated. Place mug in microwave. Cook on high one minute. If the center of the muffin is still sunken cook for 15-20 more seconds. Remove mug from microwave and immediately flip muffin out of mug. Let cool about five minutes and serve.
Saturday, January 30, 2016, 8am-5pm: Dallas Farmers Market.  The warmer weather is bringing on thoughts of lighter flavors. Try our blueberry lemon muffins and chase those winter blues – heh – away!
Sunday, January 31, 2016, 10am-5pm: Dallas Farmers Market. We will have plenty of Power Buns and Loaves to keep you going all week! Stock up, along with our muffins and some fresh, organic produce from other market vendors!



If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is BLUEBERRY!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend! Come on out and enjoy the predicted beautiful weather!

Grain Free Haven Newsletter and Discount Code – January 20, 2016

redchickenA special welcome to the new newsletter subscribers! If you want to peruse back issues they are all conveniently located here on the Grain Free Haven website.

This mild Texas winter is certainly not helping reduce the mosquito population! I got chased into the house by a huge one this morning! Maybe later I will rub down my skin with a few citronella leaves (since they have not yet frozen) and chase the behemoth down with a swatter. It is MY porch!

Until then, I will pull out some muffin ingredients and begin the restocking process for this weekend’s market–eggs, almond meal, bananas and coconut flour. Speaking of which, this week’s newsletter is about coconuts! They are the basis for wonderful grain free ingredients I use for some of my products.


In spite of the name, the coconut is not actually a nut, although it is often classified as a nut when discussing allergies and similar issues. They are drupes, falling under the same genus as peaches, cherries and plums. All parts of the coconuts and their trees/palms can be fully utilized, from the water in the center all the way to the trunk of the tree itself. There are a multitude of products made from coconuts. Below I discuss a few that I use regularly, including coconut milk, oil, flour and water.

Coconut milk is made by using a cold or hot pressing process of the raw coconut meat. The milk is a result and includes a combination of coconut oil and water, giving it the “milky” texture you find when you open a jar or bottle of it. The milk is often used as a dairy milk substitute, and a key ingredient in tropical cuisines, especially curry dishes.

Coconut oil is derived from wet or dry coconut meat. The dry milling approach presses the oil out of dried coconut meat and helps capture about 80% of the oil. The wet milling approach presses the coconut milk from the meat, then is let to rest for a day or so, allowing the water and oil of the milk to separate. The oil is then removed and distributed separately, capturing about half the oil from the coconuts. The oil has a rather low smoking point, between 350-400 degrees depending on how refined it is. It remains a solid below 76 degrees Fahrenheit and can be used as a substitute for many other fats, like olive oil and butter. It does have a distinct flavor, so consider the influence when making substitutions.

Coconut flour comes from grinding the meat residue after removal of coconut milk or oil, whether or not the wet or dry derivation method is used. When using it in baking you need to make sure it is balanced with plenty of moisture. For example, a recipe asking for one cup of coconut flour may need five to six eggs to maintain sufficient moisture in the final product. This ratio is significantly different compared to two or three cups of wheat flour needing only one or two eggs.

Coconut water traditionally comes from the middle of green coconuts. Another method of producing coconut water is boiling coconut meat with water, then filtering the meat from the liquid. The water is a refreshing drink high in potassium, and becoming an ever popular post-workout beverage at your local gym.

Coconut meat is prepared and distributed in a number of forms. Besides being used to extract milk and oil, the meat is readily available in the form of whole nuts, trimmed raw chunks, dried flakes and dry shred.

If you sit around eating an entire coconut every day you will more than get daily dose of fiber you need (about 144% of the recommended daily allowance), but that can be a bit boring. And chewy.

Grain Free Haven products are awash in coconut based ingredients that can help you up your fiber intake in a delicious way. Our addictive macaroons contain unsweetened shredded coconut, coconut oil and unsweetened coconut milk. All the moist muffins have coconut flour, combined with almond meal to give them perfect texture and four to six grams of fiber per muffin. The Power Buns and Loaves get their high fiber levels (about 15 grams per large bun) from coconut flour, combined with flaxseed meal.


This chicken recipe is a quick, one-pan wonder that highlights coconut milk. The butter can be replaced by coconut oil to make the dish dairy free, while further honoring the noble coconut!

Red Chicken

2 tablespoons butter
6-8 skinless boneless chicken thighs
1/2 white onion finely chopped
4 cloves garlic, finely chopped
1/2 cup natural peanut butter
15 ounces tomato sauce
1/2 cup lemon juice
2 tablespoons ground turmeric
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1 tablespoons cayenne pepper
1 teaspoon sea salt
1 teaspoon ground black pepper
8 ounces full fat coconut milk

In medium iron skillet over medium high heat melt butter. Add chicken and partially cook it, about five minutes, flipping the chicken pieces half way through. Remove chicken from pan and set aside. Add the onion and garlic to the the chicken juices in the pan, cooking until browning begins.

Add remaining ingredients to the pan except for coconut milk. Stir the sauce until all ingredients are combined. Turn down heat under the pan to medium low, and simmer for about ten minutes until hot and bubbly. Add the coconut milk and stir again until combined. Add chicken and simmer until cooked through, about ten more minutes. Serve immediately.


Saturday, January 23, 2016, 8am-5pm: Dallas Farmers Market. The Whole30 compliant Cajun Cashews will return, as will the popular Jalapeño Cheddar Muffins! Come on out and enjoy the predicted beautiful weather!

Sunday, January 24, 2016, 10am-5pm: Dallas Farmers Market. We will have plenty of Power Buns and Loaves to keep you going all week! Stock up, along with other fresh, organic products from market vendors!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is COCONUT!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

Grain Free Haven Newsletter and Discount Code – January 13, 2016

roastedacornsquashThanks to everyone at the Dallas Farmers Market for the wonderful, welcoming weekend – vendors, staff and customers alike! Our first, chilly, busy weekend was an inspiring experience and I look forward to many more amazing weekends with you!

A special welcome to the new newsletter subscribers! If you want to peruse back issues they are all conveniently located here on the Grain Free Haven website.


One topic that came up repeatedly last weekend was Whole30. Not knowing much about it, I dug into my computer for some research. I did it not only to educate myself, but to also to help customers figure out what Grain Free Haven products are compliant. As I sit sipping my Whole30 non-compliant creamy, stevia sweetened coffee, I discover that many of our Grain Free Haven products are thisclose to compliant but none quite fit the bill.

I first thought that since grains were excluded from the Whole30 program it would be easy to rely on an existing product. I was wrong. The coating on our Cajun Peanuts is great, but the peanuts themselves (legumes) are not. The Momma’s Pecans and Mixed Nuts are close too, but the included Worcestershire Sauce nixes them from the Whole30 list. The muffins are not far off, with their almond meal and coconut flour; unfortunately, the added stevia and fact they are considered baked goods keep them off the compliant list.

If you have not heard of Whole30, much less the January challenge, it is a 30-day eating path that removes certain food groups from your diet, including sugar/sweeteners, grains, dairy and legumes. According to the Whole30 website, the four food groups can negatively impact your health by draining your energy levels, disrupt the digestive system, exacerbate aches and pains, and prevent weight loss. More details can be found here.

Although the challenge can be done during any 30-day period, the January Challenge itself begins and ends in January, with a lot of social media support for those who accept the challenge.

Now, all that being said, I don’t want to anger the Whole30 gods, but our awesome Power Bun ingredients are compliant technically, though not in context. The ingredients are all fully compliant with Whole30–coconut flour, flaxseed meal, baking soda, lard, salt and eggs. They are definitely baked goods, which  makes them a Whole30 no no.

I mention them because if you are trying to sustain some of the grain free habits you formed during the January Challenge, keep them in mind. They have brought much satisfaction to the members of my grain free household for burgers, breakfast and lunch sandwiches, as well as my daughter’s coveted “cheesy bread.”

In honor of those of you taking on the Whole30 January Challenge I am offering a new product–Cajun Cashews! They include some of the best cooking and eating fats on the Whole30 shopping list, including Extra Virgin Olive Oil and Cashews. Our new Cajun Cashews can be put on your fully compliant list! Find them at our booth this weekend!


Here are two more helpers for those doing the Whole30 January Challenge. The first part is quick to prep and bake, and the roasted squash is delicious hot or cold. Don’t forget to eat the skin as well – the roasting softens and gives the skin a texture similar to potato or apple skin!

The second part more fully utilizes the squash by baking the seeds for another Whole30 compliant snack!

Roasted Acorn Squash
2 acorn squash
3 Tablespoon olive oil
1 teaspoon ground cinnamon
1 teaspoon salt

Preheat oven to 400F. Cut squash in half lengthwise, then remove stringy membrane and seeds. Make horizontal slices about 1/2 inch wide to create “C” shaped pieces.

Grease a large cookie sheet with one tablespoon of the olive oil. Place squash pieces on sheet in one layer. Sprinkle remaining oil on slices. The best way to evenly distribute the oil is to get messy – pour it on your hands and wipe the top of each piece with your oiled fingers.

Sprinkle slices with cinnamon and salt. Bake in oven for about 25 minutes, until squash is tender (a fork slides easily into the thicker pieces) and just starting to turn golden brown. Do not be deceived – it may not look done, but it really will be. Serve warm or cold.

Roasted Squash Seeds
1 teaspoon ground tumeric
1 teaspoon garlic powder
2 teaspoon ground cinnamon
1 teaspoon chili powder
1 Tablespoon extra virgin olive oil
1 – 2 cups squash seeds

Preheat oven to 250 degrees. Separate seeds from sinew and set out to dry on a tray for at least half an hour. Don’t worry about rinsing them – any squash left on the seeds helps to enhance the flavor.

In a small bowl combine spices and oil. Add seeds and toss until coated. Spread seeds on a cookie sheet, making sure they are spread out as much as possible in a single layer. Toast for about 30 minutes, until dried out and crispy. Remove from oven and let cool completely. Store in an airtight container.


Saturday, January 16, 2016, 8am-5pm: Dallas Farmers Market. It will be our second weekend at the market and I could not be more excited! We will have our standard nut mixes, macaroons and muffins. As promised, an old favorite is returning–Jalapeño Cheddar Muffins! A new addition to our nut mix family are not only grain free, but also Whole30 compliant – Cajun Cashews!

Sunday, January 17, 2016, 10am-5pm: Dallas Farmers Market. Our muffins will again be available and ready for your Sunday brunch! Also look for our Power Buns for your weekday meals and nuts for afternoon snacks. Don’t forget about the Whole30 compliant Cajun Cashews! Be ready for the week to keep your eating healthy!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is WHOLE30 CHALLENGE!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

Grain Free Haven Newsletter and Discount Code – January 7, 2016


We are back! Happy New Year everyone!

We are starting the new calendar year off with a bang at the Dallas Farmers Market! As the days get longer and you are recuperating from the holiday mayem, come on down and get some fresh muffins and macaroons! As always our trusty nut mixes will also be available.


If you are looking to clean up your eating habits this year it is easy. Just keep it simple. My brother and husband have an approach that helps him during the day at the office, and at home we do something similar. Get a bunch ready in advance to help avoid temptation.

As I mentioned before, being prepared is critical when following a grain free diet, since so many convenience foods are heavy on grains. Prepare all your lunches for the week at the office on the weekend, storing them in what you will take with you. Don’t give yourself the excuse of not having time in the morning. Grab those lunch sized storage containers and fill them up with protein, vegetables and fruits, waiting for you to take them along during the week. Check out my food blog for great grain free recipes.

At home we stuffed our crisper drawers with fresh salad vegetables and prepare batches of soup, chicken and pork roasts. Whether making an egg scramble, or green salad topped with chopped meats, we are ready to eat well and have fewer excuses to go out. Also take advantage of winter vegetables to add variety, including apples, squashes and some year round vegetables we are spoiled with here in our mild Texas winters (trust me, they are mild), like cauliflower, broccoli and leafy greens.

When we do find excuses to go out to eat we do our research. Find a place nearby that has a flexible menu and will substitute grains and starches for other sides. They are easier to find than you think, and include quick service restaurants. Places with salad bars are easy “yesses” and others with a variety of side dishes and flexible “make your own” selections will work well. Places like Whataburger, Boston Market, Panera, Taco Cabana and Chik-fil-A have special allergen menus you can review that help you order in an educated manner. They work with you on special orders and also have existing grain free options on their menus.

I hope your new year is starting off on a positive note, and look forward to seeing you at the Dallas Farmers Market!


Here is a lovely recipe that makes a filling family dinner, protein and vegetables and all, while also providing easy leftovers for lunches.
Apple Herb Stuffed Pork Loin
1  4 1/2 – 5 pound pork loin, fat on
1 Tbsp butter
3 small Granny Smith apples
1/2 large carrot
1 celery heart with leaves (or 2 stalks)
1 medium white onion
4 ounces goat cheese
1/2 cup chopped fresh basil leaves
1/4 cup chopped fresh oregano leaves
1/4 cup chopped fresh parsley leaves
3 garlic cloves, finely minced
Seasoning salt or salt and pepper to taste
Roughly chop apples, carrot, celery and onion. In medium sauce pan over medium high heat melt the butter. Add garlic, onion, celery and carrot. Cook, stirring occasionally for about five minutes. Add apples, basil, oregano and parsley, cooking for three more minutes. Drop in goat cheese and stir until melted. Let mixture simmer until bubbly. Remove from heat.
Preheat oven to 400 degrees. With a fillet knife gently cut into the loin about 1/2 inch below the fat layer, curving around to continue the 1/2 inch thickness until the loin lies flat. Generously sprinkle all sides of the loin with seasoning salt or salt and pepper. Place the loin with fat face down. Using kitchen twine place a length under the loin every inch, making sure there is sufficient length to tie knots.
Place the apple mixture on the end opposite the face down fat. Carefully roll the loin over the filling, ending with the fat side facing up. Tie each length of twine to secure the roll. Place in shallow 9×13 inch baking dish.
Bake in 400 degree oven for 20 minutes. Reduce temperature to 300 degrees and bake for an additional 40 minutes, ensuring the pork is at least 160 degrees Fahrenheit. Remove from oven and let rest for about ten minutes before serving.


Saturday, January 9, 2016, 8am-5pm: Dallas Farmers Market. It will be our first session at the market. We will have our standard nut mixes, macaroons and muffins, including a new orange ginger muffin! Excited about seeing you there!

Sunday, January 10, 2016, 10am-5pm: Dallas Farmers Market. Our second day at the market! Our muffins will again be available and ready for your Sunday brunch! Also look for our Power Buns for your weekday meals and nuts for afternoon snacks. Be ready for the week to keep your eating healthy!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is JANUARY REBOOT!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!


12/9/15 Grain Free Haven Newsletter and Discount Code



As the holiday season barrels on you may start wondering how to stay away from grains and sugar when it comes to beverages. Whether straight or spiked we keep it pretty simple in our house.

Some beverage decisions are easy. Flat water? Yep! Coffee? Yep! Tea? Yep! Carbonated water? Yep!

Eggnog? If you follow my recipe you will be safe, but stay away from sugary store bought versions if you can. There is typically no grain issue with eggnog, but as usual most brands you find in the store have added preservatives and chemicals.

The challenge really come along when you mess with mixes and flavored stuff. They may add flavor, but it is in the form of unnatural chemicals added for color, sweetness and flavor. If you do go for drink mixes read the labels carefully. You never know when grain based fillers are used in their making.

MIXES. Did you know that some instant tea and coffee mixes are likely to have wheat?! We don’t use them often, but I was looking to make an instant spiced drink mix for Grain Free Haven. My search resulted in the decision to not make it, because the mix labels stated the possibility of wheat content, or they had sweeteners I avoid for my products. Stay tuned, because I am getting close to a mix that relies on matcha tea powder! I digress….

As the colder weather gradually creeps into our lives we yearn for hot chocolates, ciders and flavored hot coffees. Some mixes found on grocery store shelves don’t include grains, but are full of chemicals and sugar. To keep it simple and still succumb to yearnings, I came up with two solutions specific to my family’s desires. One I shared last week and will share here again – the Pumpkin Spice Syrup, which can be used in a myriad of ways, including in hot tea and coffee. Another solution is my Sugar Free Hot Chocolate Mix, which I have available for sale and we consume daily at our house.

BEER. We like beer. As a matter of fact my husband has made it regularly in the past, and we splurge on a six pack occasionally. It is one of the very few grain vices we have. If you know anything about beer you are aware it begins with grains. The recent rise in availability of gluten free beers helps to keep people sensitive to wheat safe, but if you are sensitive to grains as a whole they are just not a good choice.

The process of fermenting sugars and starches to make beer removes a majority of elements from the grains that can cause irritation for people sensitive to grains. Because of this process we sometimes take the risk and have a few bottles. My husband cannot handle wheat based beers, but beers made with other grains don’t bother him at all. Bottom line on beer – each individual must figure out the impact on their bodies and decide if the risk is worth it.

WINE. To avoid grains, wine is the best alcoholic beverage choice. The primary ingredient is grapes. Although a rare practice, some wine makers use gluten as a clarifier in the wine making process, but research shows thus far that the gluten does not carry over into the final product. Ideally you would stay away from sweeter whites and stick with drier whites, like sauvignon blanc, or drier reds, like pinot noir, cabernet sauvignon and merlot.

LIQUOR. Liquor is a seriously mixed bag when it comes to avoiding grains. For many people, the distillation processes used for making liquor results in a beverage that does not irritate grain sensitive conditions; regardless, almost all types of liquor start out using grains, like whiskey and most vodkas and gins.

Even if grain-based liquors don’t bother you, if you dive into the world of flavored liquors and sweet liqueurs, you risk exposure to grains through the added spices, flavorings and colors. The safest course is to not consume grain based liquors or flavored versions at all.

That said, there are some exceptions that can help steer you away from grains. You can often find potato based vodka. Rum is distilled from sugar cane. Proper tequila is made from the agave plant, so is also grain free. Brandies and cognacs are processed from wine, so they are safe too.

Whatever liquor you choose to consume, alway beware of the cheap stuff. Even if you purchase a liquor not traditionally grain based there is a chance that inexpensive, grain based fillers were used. Go ahead and pay a few extra bucks on the higher shelves for the less mysterious brands.


I have mentioned many times I have a food blog called Any Kitchen Will Do. It will be four years old in January! The content tracks a journey from a diet of grainy, sugary foods to focusing on grain free and sugar free  eating habits. I frequently refer to it to remake or revise my own recipes.

Since starting Grain Free Haven a lot of people ask me what I eat to avoid grains and sugar. I in turn describe how my family eats and refer them to my blog. But with over 300 recipes listed, it can be tough to quickly find what you are looking for.

To further highlight favorite recipes on the blog I am organizing some into a cookbook! I plan to start with a few topics in the first book, probably sweets, soups and salads, then cover more in later books. I hope it is ready by the blog’s fourth anniversary, but we will see how fast I can work!


Here is one of the recipes that will be in my cookbook. It tastes decadent and sinful, but is totally good for you and a small amount can be filling and make you feel very energetic.

Chocolate Chia Pudding

1 cup coconut milk
4 Tbsp chia seeds
1 Tbsp flaxseeds
3/8 tsp pure stevia powder (equivalent to 1/4 cup pure cane sugar)
4 Tbsp cocoa powder
1 Tbsp vanilla
1 tsp ground cinnamon
Fresh berries (optional)

Combine all ingredients in a blender and pulse until everything is combined – you may need to scrape down the sides to make sure the cocoa is fully incorporated. Let sit for a minute, then blend for about five more seconds. You will see it thicken as it blends. Let chill for about 20 minutes before serving – top with fresh berries if you like. If there are leftovers and you chill them overnight you may need to add more coconut milk and stir it up to thin out before partaking.


We will be at the  Grand Prairie Farmers Market  on December 12th from 8am–1pm.   This is the market’s last week of the year, so make sure to come out and grab some gifts from creative, artistic small business owners! I will still make available complimentary bases, wrapping and bows ready to make pretty whatever combination of my products you would like for gifts! I will also have some pre-wrapped packages for a quick getaway. Be ready for Hanukkah or any other gift giving celebration that is coming up soon!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is HAPPY HOLIDAYS!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

12/2/2015 Grain Free Haven Newsletter and Discount Code

shepherdspieI hope your holiday last week ended up to be enjoyable and full of time with family and friends! We are now gearing up for our grain free holidays in December!


A few weeks ago I mentioned the expense of eating grain free. Since eating grain free means the loss of relying on inexpensive, grain-based process foods, there is a need to fill in the gaps left in a weekly menu by removing “cheap”–both monetarily and nutritionally–foods from your diet.

Ironically, the most expensive approach to grain free eating is to focus on grain free replacements of grain heavy foods, like many of the baked goods offered by Grain Free Haven. Looking for replacements is not the best course of action when being frugal. It is great to have muffins or buns a few times a week, but the bottom line is the nut and seed based flours/meals are expensive.

To avoid grains AND plan menus frugally you have to mostly turn away from the middle. Specifically, the middle of the grocery store. Fresh protein, vegetables, fruits and dairy products are along the outside edges of most stores. Some frozen sections are in the center of the store, but take up a small fraction of the middle.

My family of three relies on a weekly grocery budget of $100. Sometimes it is a skidge more, sometimes a skidge less. This includes ingredients for replacement baked goods, protein, dairy, fresh and frozen vegetables, paper products, toiletries and beverages. I don’t do coupons very often, but definitely scour the weekly advertisements, of which we get about six each week, electronically and through snail mail. Here are a few steps you can take each week for frugal grain free eating:

1. Rely on sale items to guide your weekly menu. I know that if I scope out the produce section and the butcher section I can find good deals. Sometimes it is chicken or pork, other times it is beef or seafood. I let the sale prices and less expensive products in those sections guide what I make each week. Rarely is there a time when I need to get specific products. Usually for holidays I want specific ingredients, which usually results in slightly higher grocery bills, but for special occasions we go for it!

2. Buy in bulk when you find good deals and fully utilize your freezer. When the organic tomatoes are $.59 a pound grab a bunch. When the free range chickens are 50% off, fill up that cart! I am not a canner, but definitely a freezer. Our freezer overflows with great deals and stuff I prepared and portioned, then froze.

It is easy to find information about how to freeze fruits and vegetables to maximize their nutritional value later. If you have room, spring for a separate freezer. Often times a simple freezer can be found used for free or a deep discount, or new during sale weekends for $100-150. It will pay for itself in the short run. When you can stock up on meats and vegetables at peak season you can easily supplement your freezer stock with fresh items year round. The important part is making sure things are clearly labelled and keep an inventory so you don’t forget what you have. Some samples include a do it yourself available here and a printable grid style here.

3. Buy canned and frozen veggies when it makes sense. Frozen vegetables are usually flash frozen after blanching. They are the second best way to buy vegetables, after fresh, of course. Some canned vegetables are the way to go during off season and for some more expensive products. There are concerns about exposure to high levels of aluminum and BPA (bisphenal) when consuming canned foods, so it is my position to rely on them as a last resort and carefully monitor the improvements in packaging followed by different brands of canned foods. Based on the information I have read, I choose foods in glass jars our pouches over cans when I, uh, can (see what I did there?).

4. Online purchases. In today’s world of online offerings and quick delivery, take advantage of online sources for good deals. We pay an annual fee that allows for thousands of products to be delivered to our door with free shipping. This membership helps us find our baking ingredients and sweeteners at the lowest prices available, even considering the fact we live in a large metroplex. Many good deals are available with out annual fees as well. When you have a specific product you are looking, take some time to find a good online source for a good price.

5. Prepare in bulk with bulk. Making dishes with more servings than you need makes it easier to use up your groceries and keep within your budget. Stretch a batch of soup by loading it up with vegetables like cabbage and cauliflour. When you need to bulk up the your breakfast make a fritatta, using eggs to spread out your supply of more expensive products like breakfast sausage, vegetables and cheese. When making entrées with sides, increase the vegetable servings, filling 2/3 to 3/4 of your plate with them.

6. Intermittent Fasting. This may sound like an odd way to save on your grocery bill, but it does. You eat less frequently, therefore, need less food. Besides eating less frequently your stomach will shrink some and fill up faster when you do eat.

For my family, saving on the grocery bill is a tertiary reason to fast. We started doing it for health benefit reasons, then realized the impact on our grocery bill. It is not for everyone, but my husband and I have fasting habits that work for us. My husband does 24 hour fasts 2-4 times a week. I fast 12-18 hours daily. Not looking to open a huge can of worms, but here is a basic intro to fasting and why it is actually good for you, as well as one man’s journey researching the topic.


Here is a recipe that helps stretch your groceries, freezes well and the leftovers get better with age! I enjoy making this around St Patrick’s Day, but it is a wonderful comfort food all year long.

Shepherd’s Pie

For the Stew
2 Tbsp butter
1 pound stew beef or lamb, ground or cut into small bite-sized pieces
½ – 1 cup red wine
2 Tbsp tomato paste
2 cloves garlic, crushed
2 Tbsp Worcestershire sauce
1 cup chopped carrots
1 small onion, chopped
1 cup frozen peas
1 cup frozen corn (can be excluded for those with corn allergies, just increase amount of other vegetables)

For the Topping
1 medium head of cauliflower
2 Tbsp heavy cream
2 Tbsp butter
½ cup plus 1 cup shredded sharp cheddar cheese
4 egg whites
Salt & pepper to taste

Clean and trim cauliflower, adding florets to a microwave safe bowl with ¼ cup water. Cover with a vented cover and microwave for 5 – 8 minutes until soft. Drain water. Add the cream and butter to the bowl and toss until butter is melted. Add the cauliflower and ½ cup of cheese to a food processor or use a hand blender to process until the mixture is a smooth consistency. It should look like thick mashed potatoes. Season with salt and pepper. Let cool in the refrigerator so it is at least room temperature before adding it to the pie.

Preheat oven to 375 degrees. In a skillet over medium high heat melt the butter, then add the meat. Saute until browned, about five minutes. If an overwhelming amount of liquid is in the meat, partially drain and continue cooking. Add red wine and cook until sauce bubbles. Add tomato paste, garlic and Worcestershire sauce, stirring until blended. Add onion, corn and peas. Cover and let simmer for 30 minutes over low heat. Turn off heat and set aside while you finish the topping.

Right before putting the cauliflower on top of the meat filling, whip the egg whites to a stiff peak. Fold 1/3 of the egg whites into the cauliflower mixture to lighten it up. Then fold the remaining egg whites into the cauliflower mixture and gently mix until combined. In a 9×13 baking dish add the stew and spread until even.

Gently cover the stew with cauliflower topping, spreading it evenly and not pressing down too far. Sprinkle the remaining 1 cup of shredded cheese over the top. Bake for 15 – 20 minutes until topping is puffed and cheese is browning slightly. Remove from heat and serve immediately. Sprinkle more Worcestershire Sauce on individual servings if needed.


We will be at the  Grand Prairie Farmers Market  on December 5th from 8am–1pm.   Enjoy a relaxed shopping experience, get some Sugar Free Hot Chocolate Mix and stock up on all the nut mixes you rely on now – sweet Chocolate “Cinn” Cashews, spicy Cajun Peanuts and the savory Momma’s Mixed Nuts or Pecans.

A special option this week is your chance to make gift bundles! I will have complimentary bases, wrapping and bows ready to make pretty whatever combination of my products you would like for gifts! You will be entertained by watching me battle the shiny cellophane film. I will also have some pre-wrapped packages for a quick getaway. Be ready for Hanukkah or any other gift giving celebration that is coming up soon!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is HANUKKAH!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

11/23/15 Grain Free Haven Newsletter and Discount Code


I hope your holiday week is ending up to be enjoyable and full of time with family and friends! We are gearing up for our grain free Thanksgiving meal later this week.


How are we doing it, you ask? Each family has their own traditional dishes for holiday meals. After some trial and error we have landed on our own grain free and sugar free versions that we gobble up (see what I did there?) each year. Here are some typical substitutions we make for some of the grainier accompaniments to the grand turkey.

Pumpkin Pie: one of the simpler dishes to transform into grain free, the custard of the traditional pumpkin pie can be left alone (or sweetener substituted for sugar). The challenge is the crust. We have come up with a great tasting almond meal crust that holds together under the weight and moisture of the custard.

Green Bean Casserole: this creamy dish has always been one of my favorites. The hard part is substituting the crispy onions and canned soup to avoid grains. Using cheese, cream, onions and mushrooms inside the casserole was an easy substitution for the soup. To keep a crunch on top we crumble pork rinds, or mix things up with a sprinkle of parmesean cheese. A little more effort is needed without the canned ingredients, but well worth the rich, creamy result!

Mashed Potatoes: this was the easiest for us to replace. Making mashed cauliflower with the traditional mashed potato flavors is a staple we rely on all year, not just during the Autumn and Winter holidays.

Corn Bread and Rolls: after much trial and error we have come up with a quick recipe for cornless corn bread, made into mini muffins, and convert our power bread into small buns. Slicing them in half and toasting them with some butter helps us sop up the gravy and meat juices like champs.

Gravy: the challenge of replacing a wheat flour roux to start a great gravy is always a battle. We have relied on arrowroot powder for a thickener, but make sure the juices are reduced a little before adding it, since it does not brown like wheat flour roux. Here is a recent article from Bon Apetit about how to make gluten free gravy, which I found helpful.


This syrup goes great in coffee or for drizzling over ice cream, and is an easy way to use up any leftover pumpkin purée.

Sugar Free Pumpkin Spice Syrup

1 cup water
1 Tbsp Stevia (or use your preferred sweetener, equivalent to 1 cup pure cane sugar)
1/3 cup pureed pumpkin
1 tsp ground cinnamon
½ inch fresh ginger
½ tsp ground nutmeg
¼ tsp ground clove
1 tsp vanilla extract

Combine pumpkin, water and sweetener in medium sauce pan. Cook over medium heat until everything is dissolved and begins to bubble. Add cinnamon, ginger, nutmeg, clove and vanilla.

Simmer on low, stirring frequently, for about ten minutes until the syrup thickens and makes the house smell wonderful. Let cool to room temperature.

At this point you can do one of two things: 1) store in glass jar in the fridge, or 2) strain through fine sieve into glass jar and store in fridge. If you don’t mind stirring your coffee while you drink it don’t worry about straining and do number one. If you want a more blended cup of coffee or aim to use the syrup in a latte, then do number two.

Use about one tablespoon for an 8 – 12 ounce cup of coffee. If used in a latte add about one tablespoon for every cup of milk. The syrup also goes well drizzled over warm muffins, cinnamon rolls or stirred in with pancake syrup for an autumn twist.


Come out and support my small business and others on this Small Business Saturday! We will be at the  Grand Prairie Farmers Market  on November 28th from 8am–1pm.   Enjoy a relaxed shopping experience, get some Sugar Free Hot Chocolate Mix and stock up on all the nut mixes you rely on now – sweet Chocolate “Cinn” Cashews, spicy Cajun Peanuts and the savory Momma’s Mixed Nuts or Pecans.

A special option this week is your chance to make gift bundles! I will have complimentary bases, wrapping and bows ready to make pretty whatever combination of my products you would like for gifts! You will be entertained by watching me battle the shiny cellophane film! I will also have some pre-wrapped packages for a quick getaway. Be ready for Hanukkah or any other gift giving celebration that is coming up soon!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is CELEBRATE!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

11/18/15 Grain Free Haven Newsletter and Discount Code


This time of year is a bit tough when you have diet limitations.  Just eating whatever I want would be easy, but detrimental to my health. Not worth it. The inflammation and digestive discomfort is not something I want to return to.

Everywhere I  go there are grain filled treats and sugary sweets. It is hard to walk past and seek out healthier options. Here are a few things my family does to make it easier to pass up those temptations.

Be Snack Ready: To help my daughter (and myself) to get past the offerings and enjoy the parties and gatherings, I keep a bag of my Chocolate “Cinn” Cashews in my purse. A handful of the rich, sweet nuts gives us both a shot of protein to take away any hunger pangs, making it easier to pass up less healthy treats.

Eat Before You Go: We take time to have a bite to eat before going to an event that serves food. Most parties and festivals have a lot going on other than food. If you take care of hunger before you go then you can give more attention to the non-food festivities.

What Do You Actually Like or Miss? As I have transitioned to grain free eating I discovered something surprising–I usually don’t miss a whole dish, but only one or two aspects of it. From sandwiches I missed being able to pick it up, from lasagna I missed the cheesy gooiness and tomato sauce. I missed the spicy sauces from thai and other asian dishes, not the rice. I couldn’t care less about pizza crust–it is all about the toppings! I focused on what aspects I missed instead of being sad about the entirety of what I used to eat.

The recipe below from my blog and is a version of “mac n cheese” that gives me the comfort food feeling from my youth. I was so happy to figure it out and still enjoy throwing it together when I have a hankering.

If there is a holiday food  you miss because it is full of grain or sugar, figure out what about it you miss. Pursue the flakiness or spice or sweetness or gooiness until you find a replacement. It is out there somewhere and worth the hunt.

Eggnog? Pecan pie? Pumpkin pie? Dips? Tamales? You might even find what you are looking for on my food blog,,  for we have been dealing with holiday dishes for years and came up with some zingers.


This week we introduce a wonderful drink mix. Our sugar free hot chocolate mix is ready to heat up and warm your belly! It is made of rich, dark cocoa powder, some stevia and pinches of salt and nutmeg to enhance the chocolate flavor.

It takes just one tablespoon of the mix in a cup of liquid–whether it be water, cream, almond milk or a combination–the mix is a decadent treat that will take the chill away on cold days. A teaspoon can also be added to your coffee, making it into a wonderful mocha.


Cauli n Cheese
1 head cauliflower
2 eggs
1 cup heavy whipping cream
1 Tbsp sea salt, plus more for top
1 tsp ground black pepper, plus more for top
1 tsp onion powder, plus more for top
1 tsp garlic powder, plus more for top
2 cups grated sharp cheddar cheese
1 1/2 cups grated parmigiano reggiano cheese

  1. Preheat oven to 350 degrees.
  2. Remove leaves and stem from cauliflower. Cut cauliflower head into bite-sized pieces, keeping as much of the florets attached to the base as possible – avoid the crumbling of the florets.
  3. In a medium bowl whisk the eggs and cream, then add the salt, pepper, onion powder and garlic powder. Whisk in the seasoning. Add the cheese and stir in with the cream mixture.
  4. Arrange the cauliflower evenly in a 9″x13″ baking dish. Sprinkle some salt on cauliflower. Pour creamy cheese mixture over cauliflower, spreading cheese to cover the top entirely.
  5. Sprinkle a bit more salt, pepper, onion powder and garlic powder on top. Place uncovered in preheated oven for 40-45 minutes, until top is browned and bubbly. Remove from oven and let sit for ten minutes before serving.


Sorry to have missed you at last week’s Market! We will definitely be represented this Saturday and every Saturday through December 12th at the Grand Prairie Farmers Market! Besides our new hot chocolate mix we will also have gift packages that are ready to go for you family and friends.

As always, you can contact me directly any time to place special orders. Why not buy a few extra bags of nuts to add to your gifts? Discounts for purchases of five bags or more are available!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is TURKEY!

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!



11/4/15 Grain Free Haven Newsletter and Discount Code

fluffypancakesWhat a crazy Halloween market day last weekend! With our blue pumpkin and allergen free treats available the kids loved the toys and bubbles and glow in the dark finger extensions!

The products sold by Grain Free Haven are definitely not for people with nut allergies. With the exception of our drink mixes everything has nuts in them. I often get a lot of questions about how my products fit with nut allergies. In response I always focus on thoroughly listing ingredients, for I do not presume determine whether someone is allergic or not. I have also taken time to learn about nut allergies to help as much as possible. Between tree nut allergies and non-tree nut allergies, such allergies are unique to each person. Some people are allergic to only tree nuts, other just peanuts.

But where the heck do coconuts fall in the nut world? Technically, coconuts are fruit, but Public Law 108-282, Title II, Food and Allergen Labeling and Consumer Protection Act of 2004, as Amended, classifies them as a tree nut (see item 25 here).

Now that you know  our products are nutty, what do you need to do to have a grain free kitchen? How do you cook and eat every day without grains? Here is a peek at how my family does it.


A lot of times when I talk to people about not eating grains they get confused and shocked looks on their faces, followed by comments like “well gosh, what do you eat?!” and “that must be hard!”

I won’t mislead you. Eating grain free means that a lot of convenience foods are literally off the table. You may end up spending more time in the kitchen preparing foods. This does not mean you will be in the kitchen alone, slaving away over a hot stove. It can mean that the whole family migrates into the kitchen with you, helping to make food, doing homework at the kitchen counter to keep you company, or watching the ball game while you putter. I already live in a food-centric house, with the main living area connected openly to the kitchen. I don’t feel isolated when I am preparing food for my family, or for Grain Free Haven. It may be a shift for you, but for me, I feel more in control when I know what is in the food my family eats and how easy it can be made to fit their tastes.

It was challenging at first, but meeting the challenge was well worth it, since we were doing it for good reasons, like health, longevity and such. If you are interested in restocking your pantry and fridge for grain free eating, here are a few things to consider.

Read labels: go through what you currently have in your pantry and fridge. You will need to get rid of anything that has grains. Don’t just put it to the side. Get rid of it, or you will be tempted. Here is a list of some ingredients that you should look out for, focusing on crop grains:
Wheat   Rice*    Oats*    Millet*    Sorghum*    Barley    Einkorn    Rye    Spelt    Teff*    Triticale    Bran    Graham    Quinoa*    Semolina    Soy    Malt    Maltodextrin (made from corn)   Modified Food Starch (usually made with corn and soy)    Corn* (some consider non-meal corn excluded from a grain list and treated as a vegetable)
*gluten free grains

Some products that you may need to pay particular attention to include:
soy sauce    seasoning mixes    baking mixes    roux    teriyaki sauce    potato chips    tortillas     tortilla chips    bread    breakfast cereals    granola and breakfast bars    canned soups    frozen meals    store bought jar sauces and sauce mixes    ice cream    popsicles    yogurt    sausage    foods canned in sauces (like chipotles in adobo sauce)

Congratulations! You are officially overwhelmed with what needs to be removed from your kitchen. By this time you are starting to miss some of your favorite convenience foods and want to figure out how to replace them.

Other than buying some stuff from Grain Free Haven (unabashed promotion entered here), there are some baking staples to add to your pantry for making such things as breads, muffins and cakes. I am basing this list on my personal grain free and sugar free baking habits, documented in my almost four year old food blog.

To be ready to make baked goods, stock your pantry with the following:
coconut flour     almond meal     golden flaxseed meal (neutral flavor)     regular flaxseed meal (nutty flavor)     chia seeds (thickener)     cocoa powder     cinnamon     baking soda
baking powder (aluminum free)     wheat free soy sauce     sugar or preferred sweetener    coconut milk/heavy whipping cream    extra virgin olive oil


Before you freak out about what is no longer in your kitchen, here is a list of items we prepare weekly. They are based on my family’s preferences, which excludes most of the starches out there, in addition to grains and sugar. Recipes for the salads, coleslaw and prepared meats can be found on my food blog.

boiled eggs
chicken or tuna salad
prepared meats–slow roasted pork, chicken or beef (shredded) or cooked ground beef
trimmed cauliflower and broccoli florets
celery, carrot, zucchini and cucumber sticks
washed tomatoes, apples, grapes and berries
deli sliced ham, turkey or chicken
cheese slices and sticks

Sometimes we prepare it all at once in a cooking marathon, sometimes we do one at a time as things run out. It may see overwhelming, but after you realize you have a fridge full of ready to eat food that is good for you, the preparation time is definitely a good investment. Additionally, here are some ideas for quick grain free breakfasts.


Here is a grain free recipe for you to try using your newly stocked pantry! My daughter loves them and are great for what she calls “peanut butter and pancake sandwiches” when we are on the go.

Fluffy Pancakes

1 cup coconut flour
1/2 tsp baking soda
1 tsp ground cinnamon
2 tsp Stevita (equals approximately 1/4 cup pure cane sugar)
1/2 tsp sea salt
11 eggs
1/2 cup coconut oil
1 cup heavy whipping cream

In a medium bowl combine the flour, baking soda, cinnamon, Stevita and salt. In a separate mixer bowl place the eggs, coconut oil and cream. Mix the wet ingredients on medium until combined. Add the dry ingredient mixture and mix on high until well combined and any solid pieces of coconut oil are broken up and incorporated.

Heat a large skillet to medium high. Add a drop of fat (about a teaspoon of butter, coconut oil or lard) to the pan and let it heat up. Add 1/4 – 1/3 cup of the batter and gently spread it out into a pancake with approximate diameter of 3″ – 4″. Cook for about two minutes until the bottom of the pancake sets, then flip it over with a large spatula. Cook for about two more minutes until both sides are consistently browned.

An alternative is using a waffle iron – our iron has a flat reverse side, so we can use the flat side, drop two dollops of batter, close the top and cook two pancakes until browned (relying on instructions for your particular waffle iron, if it does such wondrous things). Repeat with remaining batter until it is gone.

Serve immediately or store in fridge/freezer in air tight container.


We have some convenient holiday gift sets ready this week for you to enjoy! They have Grain Free Haven products, including a special seasonal sugar free hot chocolate mix. Here is where you can find us this week!

Grand Prairie Farmers Market on Saturday, November 7th, 8am – 1pm: this week’s market is focused on collecting non-perishable foods for the North Texas Food Bank–bring five items to receive free gifts and be entered into a grand prize drawing! Find more information about the Market and the food drive here.

We are delayed in starting at the Dallas Farmers Market downtown until after the construction and holidays are over. We are looking forward to completion of their expansion so there is room for us and other new vendors!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is CAJUN PEANUTS.

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!

10/27/15 Grain Free Haven Newsletter and Discount Code


It felt so weird last Saturday not hanging out at the market. The rain was nice and the grass loved it, but I am looking forward to some market fun this weekend.

As most people know, Halloween is looming. Saturday will be full of ghouls, goblins, super heroes and princesses. They will want to fill their buckets with with goodies and the result will be a series of ups and downs from all that sugar. It is hard to avoid as an adult, much less resisting as a child–the candy corn and candy bars and lollipops at every turn.

Whether you call it dextrose, agave nectar, corn syrup, molasses, cane sugar, maltodextrin, evaporated cane juice, fructose, glucose, sucrose, honey, treacle…it is all sugar.


It is everywhere. I discovered recently it is even added to Sugar Free Coffee Creamer sold in the dairy section. Really??!! A lot of people don’t worry very much about their sugar consumption and many don’t realize how much they actually consume. When our daughter was little we educated ourselves about sugar and the impact it has on the immune system and physical/mental development. We took pains to avoid it as much as possible and it was not easy. From avoiding processed baby food and snacks to steering away from fruit juice, we hoped to influence her habits and preferences early to make it easier for her to focus on healthy choices later.

As she got older it became more difficult to avoid sugars, and led us to experimenting with sweeteners and whole fruits. Since my husband and I both avoid sugar as well it is a family challenge so our wonderful six year old daughter is not going it alone.

Why avoid sugar? This video by Nicole Avena for TED Ed Lessons is a good summary and place to start. As I have mentioned before, I am not a nutritionist or medical professional, but I can speak from personal observation of my own family.

My daughter is a great example of managing low levels of sugar in a diet. Her daily sugar consumption is usually made up one or two servings of raw carrots, apples and berries. She is an avid learner, able to focus on projects and has a cheerful demeanor. When she does have sugary candy or other concentrated sweets there is a noted change in her behavior and attention span for hours. She is more irritable and is not our typical alert, level-headed gal.

As for me, I get jittery and feel a bit nauseous. No, I am not a diabetic or pre-diabetic. I get tested every year, considering my father’s medical history. I stay away from sugar because I know how much better I feel when I don’t eat it. I also have a noted difference in food cravings and hunger pangs when it is excluded from my diet.

Grain Free Haven has one product that includes pure cane sugar. Our Peanut Butter Chocolate Chip Cookies. The reason for it is perfection. They are perfect, except for the sugar. They are based on a recipe I started using when I was eight. We are working to perfect a sugar free version, but want to make sure it is a high quality product that stays together and tastes good. We are trying to create a cookie masterpiece with natural unsweetened peanut butter and sugar free chocolate. The quality is not quite what we want to offer yet, and the cost is still a bit steep. We offer the sugar version to accommodate our customers who want something sweet without sweetener. Speaking of sweetener….


There are a lot of sweeteners out there and a lot of people use them. My family has tried many and left all but one behind in our food journey. From aspartame to sugar alcohols and sucralose, we have tried them and read about pros and cons of them all. Having a sweet taste in a dish is not worth the poisonous and toxic impacts on the human body.

My husband even went through aspartame poisoning a few years ago and we now treat the chemical properly, like a poison. He was diagnosed with multiple sclerosis and it took us on a long path of tests and exams. Saying no to therapy and drugs was our choice after a lot of research and thought. We chose a different path, which was eliminating aspartame from his diet. The result was disappearance of ALL the symptoms and the exclusion of the diagnosis during follow up medical exams. Some sources for your further perusal can be found here about aspartame, and sweeteners in general can be found here.

We cook exclusively with stevia from Stevita these days. The sweetener is sourced from a  green plant called stevia rebaudiana (rebA) found in South America. Stevita relies on sustainable plant sources at their organic farm in Brazil. Some people have identified cons of using stevia, and others have identified pros. We landed on stevia because of the plant based source and nutritional benefits, along with an absence of toxic or poisonous effects.


If you are wondering whether sweeteners or sugars fit into your diet–there is a lot of information out there and nobody can make the decision for you except you.

Do they fit in specific diets, like paleo? It depends. Do they go with low carb diets? Answer may be yes. Have I confused you enough yet?

About half the standard Grain Free Haven products contain stevia, one is sweetened with pure cane sugar and the rest are not sweetened at all.


Here is where you can find us this week!

Grand Prairie Farmers Market on Saturday, October 31st, 8am – 1pm: this week’s market is if course Halloween-centric! The Grain Free Haven booth will have non-candy, non-sugar treats for the kids! Come on by and look for our allergen-free treat symbol–a blue pumpkin! Find more information about the Market and daytime trick or treating here.

I am still in the process of getting approved for the Dallas Farmers Market downtown. I will keep you up to date on when I will be there, so you can visit us and have more opportunities to restock during the week (outside of special orders)!


If you come by my booth and tell me this week’s discount code you will get $1 off any purchase of $15 or more! The code for this week is again PUMPKIN OVERLOAD.

Please feel free to forward and share this newsletter with anyone you like! I look forward to seeing you this weekend!