This page is specific to my son Matthew's dietary restrictions  It is easy, inexpensive and straight-forward.  Each recipe I have taken into consideration his need for additional calcium, iron, and protein. You should find helpful ideas on helping you and your child's body heal from food intolerance to cold and flu remedies.   -Tracy Brown

easy meal samples


Family Fall Favorite

Spicy Lentil Soup


  • Jimmy Dean All Natural Regular Pork Sausage formed into patties
  • Banana; whole or sliced
  • 1 heaping tsp. Sunbutter Sunflower Spread
  • 1 tsp. 100% honey

  1. Cook sausage patties both sides on medium heat until browned  (no pink inside).
  2. Stir Sunbutter and honey together. Dip banana or slices.


7 Minute Beanie Weenies

  • 2 Simple Truth Uncured Beef Hot Dogs cut into 1/2" chunks
  • 1 - 15oz. can Simple Truth Organic Chili Hot Beans

  1. Pour all ingredients into small saucepan. Cook on medium-high heat until thoroughly heated for 7 minutes.  



Lays Brand

  • Lays Natural Thick Cut Sea Salt Potato Chips

Kettle Brand

  • Sea Salt & Vinegar Chips
  • Potato Chips or Reduced Fat 
  • Honey Dijon

Sensible Portion Brand

  • Garden Veggie Chips
  • Raisins
  • Dried fruit (preservative & dye free)
  • Pumpkin Seeds contain lots of protein & iron

OutShine Brand Fruit Bars

  • Strawberry
  • Grape
  • Lime
  • Watermelon
  • Raspberry

Other flavors contain preservatives or dyes.


4 Step Meatloaf

  • 3lb. (80% or more) ground beef
  • 1/3 c. thick & chunky all natural salsa
  • 3 tsp. EnerG Egg Replacer (Rainbow Blossom or other Health Food Store)
  • 1 c. ketchup

In a large mixing bowl:

  1. Knead together ground beef, salsa and egg replacer. 
  2. Press into a loaf pan or form into a loaf and place in a baking dish.
  3. Pour ketchup over top. 
  4. Bake on 350 degrees until no longer pink inside.

One dish meal

After 1 hour you may add potatoes quartered lengthwise & baby carrots around the meatloaf.  Continue cooking until veggies are tender.

Helpful Hints:

  • Add more salsa if meatloaf is too dry.
  • Add finely crushed Lays or Kettle Brand Sea Salted Chips if too wet.


Pumpkin Pie Smoothie

  • 1 c. 100% Libby's Brand pumpkin
  • 1 Tbsp. 100% honey
  • 1 c. Living Harvest Unsweetened Hemp Milk (Rainbow Blossom or other Health Food Store)
  • Choice of spice:  cinnamon, nutmeg or pumpkin pie spice.
  • Ice cubes

Blend thoroughly adding more Hemp 

Milk as needed to desired consistency.

Essential Vitamins & Minerals 

  • 25% B12
  • 25% Vitamin D
  • 30% Calcium


Natures Flu Shot

  • Juice of 6 fresh lemons
  • 1 bulb garlic crushed or minced
  • 2 tsp. ginger powder
  • 2 Tbsp. 100% honey
  • 3 c. 100% pineapple juice (in its own juice)
  • 1/4 tsp. cayenne powder

Blend all ingredients thoroughly and store in a glass jar.  

Drink 1 cup 4 times a day until the symptoms are resolved.

Nature's Flu Shot #2

  • 4 garlic cloves crushed or minced
  • 2 Tbsp. 100% honey
  • 1/2 tsp. turmeric
  • 2 Tbsp. grated ginger
  • 1/2 tsp. cayenne pepper
  • 3 c. 100% orange juice
  • 1/3 c. lemon juice

Blend all ingredients thoroughly and store in a glass jar.  

       Drink 3-4 times a day until symptoms are gone.  Refrigerate.



Probiotics & Autism

  • Many autism experts claim that several types of foods and diets can effectively treat or help children and adults with autism spectrum disorder (ASD). Some autism researchers also believe there is a strong link between the functioning of the brain and the gut. But with the very large number of foods and recommended diets out there, how can you determine what works best for your child and adult family member(s) with autism?  In this article, we discuss the various theories, as well as the effectiveness of probiotics or the so-called “friendly bacteria” and diets in helping ease the symptoms of autism:

Source:  Amy KD Tobik, Editor-in-Chief, Autism Parenting Magazine

Matthew's Journey to Healthy Eating

When our son, Matthew, was diagnosed with Autism in 2003, I jumped head first into books and the internet to learn as much as I could about ASD.  One of the first things I learned was ASD is a  eurological/neurodevelopmental  disorder.  It is common that people with ND have many of the same food intolerances including Celiac Disease.  I was fortunate enough to come across a cookbook titled, "Special Diets for Special Kids" by Dr. Lisa Lewis.  In her book, she shares how certain foods negatively effected her son Sam's body and behavior.  She observed and documented every habit and behavior for several days by eliminating corn products from his diet.  The results were astounding.  Within a few days her sons behavior improved.  I decided to give it a try myself.  I also removed corn products from Matthew's diet and saw positive results.  When I put the corn back became hell on earth.

What I noticed the most was his poor little body seemed to go through a period of "detox". His body responded violently within 20 minutes after the corn entered  his bloodstream.

  • biting 
  • chewing his clothes
  • drooling 
  • flapping
  • spinning
  • rocking
  • frothy
  • fuzzy, mustard-yellow feces 
  • hard swollen stomach
  • unable to sleep 
  • hitting 
  • I even had to re-potty train  
  • kicking language regression 
  • over-stimulation 
  • pressed his stomach against a table edge or chair because of the pain
  • scream out 
  • staring off 
  • sunken dark circles under the eyes
  • toxic flatulence   

Through my own observation of elimination, I've been able to determine Matthew is allergic to all grains, nuts, dairy products, eggs, preservatives and dyes.  
The "diet" is not hard to follow , expensive or time consuming as people might think.  Waiting in the McDonald's drive thru takes longer than baking a potato and a chicken breast...literally!
Matthew and I have learned to read labels, shop, get creative, and tweak his favorite foods.  If he gives me the thumbs up, I write it down, take a picture, and put it in a binder.  We've just about got enough for publishing one.  Keep watch for it:  "REACH-ing for Healthy Living"  In the meantime, please enjoy a few of Matthew's favorite recipes.

Matthew & Tracy 

Recommended Cookbooks & Healthy Eating Resources