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If you follow Auntie's New Hip , you'll know I'm the newest, youngest bionic hip recipient as of six days before this writing. Having gone through major surgery before, but not having to have dealt with the food allergies the last time I went under the knife, I knew I was going to do some serious meal prep in the weeks before surgery, as well as keep certain "convenience" foods on hand for quick, easy nutrients in the days after. I documented the prep process on my surgery blog, now you get the full guide to filling your freezer and pantry for feeding your body in recovery. Stocking your kitchen: Your body is going to crave what it needs to heal, and the best way to give it to your body is in nutritionally varied ways. You'll want to have on hand: Carbs. They'll load you up with them right before surgery, and your body will keep wanting a steady flow in the days immediately post-op. You'll want varied sources, I stocked a lot of homemade bread, oatmeal, and potatoes for baking, as well as cooked with a lot of brown rice, and am eating a lot of bananas, dried fruit, and allergy-safe granola bars. Your favorite sources of both meat, and plant based proteins. Preferably in the same dish, like using pea flour as your meatloaf binder. Microwave steamable frozen veggies, and salad mixes. Dairy-free yogurt alternative, and favorite dietary fiber source. They give you antibiotics as a matter of course on surgery day, you'll need to build your gut biome back up while combating opioid constipation after that. Electrolytes. I was told the number one cause of ER visits after joint replacement surgery is dehydration. Make the water easy for your body to absorb! Give your body vitamins and minerals it needs to heal! As for specific products I made sure to have on hand (none of these brands sponsor this post) : Instant Bone Broth Sticks Allergy-Free Granola Bars Dried Fruit Packs Electrolytes Instant coffee/tea sticks How to post-op meal prep: This doesn't have to be the grab-and-go kind of meal prep you're used to for the gym or office, nor do you need a chest freezer for putting away frozen casseroles in bulk. Here's how I did it: I made a 6-9 portion serving dish for each prepped meal. I let it cool completely. I sliced it into individual servings, if needed. I froze the individual slices on baking sheets lined with parchment paper, and covered with parchment paper as well. Once the portions are frozen, they're transferred to a labelled gallon-size freezer bag, and stored flat, stacked on each other. To reheat: If all you have is a microwave, place your individual frozen portions on a microwave-safe dish, cover with a microwave-safe lid, and run your meal on the quick thaw setting before reheating it for 3-5 minutes, until it's your preferred temperature. But my favorite way to reheat them is to portion them into a small metal baking dish, cover with foil, and bake from frozen in a pre-heated 450 °F toaster oven for about 30 minutes. What I prepped for my own post-op: Dijon marinated pan-fried chicken breasts, with Bread & Sausage Stuffing made without the sausage or lentils, and with half a loaf of Pinto Bean Bread . Sausage, Brown Rice & Mushroom Meatloaf , to be reheated alongside a baking potato and served with a side salad. Sardine & Brown Rice Croquettes , to be served with steamed veggies and a salad. This averages out to around 8 portions prepped per meal, so 24 meals set aside to reheat over those first few weeks. It's taking up a fraction of the standard-sized kitchen freezer my family of five shares. Other good prep recipes: Steak & Pinto Beans with Cornbread (these will have to be individually pre-portioned to freeze) Birria rice & frijoles negros  with steak  or fajita meat (same as above) Lentil Burgers Meatballs Rice Cooker Meals: Days before surgery, my mom ordered a simple rice cooker on after-holiday sale, and picked up individually-wrapped frozen fish fillets from the grocery store. This is exactly the kind of simple that I can do post-op, and fish and rice is the kind of BRAT combo of carbs and protein my body wants right now. Salmon & Shiitake Mushroom Rice Cooker Bowl more coming soon! Easy Breakfasts: Auntie's Restorative Bone Broth Auntie's Restorative Avocado-Berry Smoothie Maple Spice Instant Oatmeal Banana-Seed Parfait And don't forget your no-effort go-to foods ! All good small meals for easing into a little more food prep as your energy picks up. Homemade healthier sweet treats to prep: Fruit Balls SunButter Balls Did you appreciate this allergy friendly body healing recipe roundup? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 frozen salmon fillet (bones & skins optional) 1/4 cup white rice, rinsed 1/4 cup dried shiitake mushroom slices 3/4 cup water 1/2 tsp salt 1/2 teaspoon MSG 1/4 teaspoon garlic powder 1/2 teaspoon sesame oil 1 tablespoon coconut aminos 1 teaspoon raw honey or maple syrup 1 green onion (optional) Combine your salmon, rinsed rice, mushrooms, and 1/2 teaspoon salt in your rice cooker bowl. To make the sauce, whisk the MSG, garlic powder, sesame oil, coconut aminos, and honey or maple syrup together in a small bowl, and then add to your rice cooker. If you wish to have more sauce to top the finished dish, make a double batch. Set your rice cooker to “Cook.” Top with sliced green onion if desired before serving. Serves 1. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 ripe avocado 1 cup frozen berry blend 1/3 cup dairy/soy/nut free yogurt alternative 1/4 cup plain oats 2 tablespoons ground flax seeds 2 tablespoons raw, local honey or maple syrup 2 cups water Ice to taste (optional) Add all ingredients to your blender bowl, and blend at the highest setting until the smoothie is your preferred consistency. Drink immediately. Serves 1-2. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

2 cups cooked pinto beans 2 cups warm bean water (that was used to cook the beans) 3 tablespoons honey, brown sugar, or real maple syrup 4 tablespoons neutral flavored vegetable oil 1 tablespoon sea salt 1 tablespoon instant dry yeast 6 cups preferred bread flour   Prepare 1 cup or 1/2 lb dried pinto beans to be cooked by your package directions - if you’re using an Instant Pot, you can add them rinsed and unsoaked to your pressure cooker bowl along with 3 cups water and a dash of sea salt, and cook them on high pressure for 45 minutes before allowing to naturally pressure release. Strain your cooked beans from the cooking water. If the cooking water doesn’t quite come to 2 cups, add warm water to the bean water. Add the sweetener and yeast to the 110 °F bean water and whisk together until the mixture has a good froth on the top. Set aside. Use a food processor or blender to purée your cooked pinto beans. Turn them into your largest mixing bowl or stand mixer bowl. Add your flour, salt, and oil, and mix together until they combine. Add your yeast, honey, and bean water mixture to the bowl, and knead thoroughly together to combine into a dough. Place your covered bowl in a warm spot (you may need a heating pad if you’re a northerner like me), and allow to rise until crowning the bowl, 1-3 hours. Remove the dough from the bowl onto a floured work surface, and shape into loaves - I get three 2lb sandwich loaves from this recipe. Cover and return to your warm spot while the dough rises, 1-2 hours. Preheat oven to 450 °F . Score each loaf, and bake on the high rack for 25-30 minutes, until the top is golden brown and the loaf sounds hollow when you thump the crust. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 lb sausage, plain/original flavor 1 carton mushrooms, white or portobello 1 small onion, finely chopped 3 tablespoons bacon grease or olive oil 1 cup cooked brown rice, cooled to room temperature 3/4 cup chickpea flour 4 flax eggs 1 teaspoon crushed rosemary 1 teaspoon marjoram 1 teaspoon thyme 1/2 teaspoon ground cumin 1 teaspoon sea salt or to taste Preheat oven to 350 °F. Clean and rough chop your mushrooms, sauté with onions in bacon grease or oil until the onions are translucent, and the mushrooms are halved in size, about 5-10 minutes. Cover, and set aside. Make your flax eggs by combining 4 tablespoons of ground flax seed with 1/4 cup of water, cover, and set aside for 5-10 minutes to gel. Combine your sautéed mushrooms and onions, cooked & cooled brown rice, flour, thawed sausage, flax eggs, herbs, and salt in a large mixing bowl, and combine thoroughly - a gloved hand is best for this. Turn your meatloaf mixture into a prepared pan, and bake at 350 °F for 1 hour, or until the loaf temps at 160 °F in the center, and has a nice crust. Cover with aluminum foil if the center needs more time, without overdoing the crust. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1/2 cup dairy-free vanilla yogurt made with coconut or oat cultures 1 medium-large ripe banana, fork mashed 1 tablespoon Sunbutter 1 tablespoon ground flax seeds Mix the dairy-free yogurt, fork mashed banana, and Sunbutter together into a smooth-ish mixture. Top with the ground flax seeds. Can be assembled in a bowl and eaten immediately, or refrigerated overnight in a 2 cup cold-storage container or jar.

1 cup cooked lentils, cooled to room temperature* 1 cup rolled oats 1 cup chickpea flour 4 flax eggs (4 tablespoons ground flax seed soaked in 12 tablespoons water) 3 tablespoons olive oil For the Allium & Nightshade-Free Folks: 2 tablespoons nutritional yeast 1 teaspoon cumin 1/2 teaspoon poultry seasoning 1/2 teaspoon smoke flavoring 1/2 teaspoon sea salt For folks who can handle a bit of dried allium & nightshade: 2 tablespoons Kinder's Woodfired Garlic seasoning 1 tablespoon smoked paprika 1 teaspoon cumin 1/2 teaspoon smoke flavoring sea salt to taste *Can you substitute 1lb raw ground meat of choice to make this a hamburger patty? Absolutely, up to you. Combine your ground flax seeds and water to prepare your flax eggs. Set aside for 5-10 minutes to gel. Combine your cooked lentils, rolled oats, chickpea flour, flax eggs, and the seasonings you're using in a large mixing bowl, and stir well to combine thoroughly. If you will be grilling the burgers, add the olive oil to the burger mix at this step. If you’re pan frying them, save it out for the bottom of the pan. Cover the mix, and place it in the refrigerator for 20-30 minutes for the ingredients to hold together better as you form your patties. Form the mix into patties, your choice of size, and store them in an airtight container separated by parchment or wax paper squares and keep them in the refrigerator or cooler until it’s time to cook. To cook, either grill on medium-high heat, or pan-fry in a skillet with 3 tablespoons olive oil for 2-3 minutes on each side of the burger, or until it’s cooked to your preference. Serve immediately. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

16 oz insulated cup with a secure fitting top, or mug with a good whisk 10-12 oz hot water 1 Instant Bone Broth Stick 2 servings of unflavored electrolytes 1 serving unflavored, unsweetened dietary fiber 1/2 teaspoon of your favorite salt-based seasoning mix None of those brands have sponsored me, they're just the brands my allergies allow me to use! Use your favorites instead if preferred. Note: The Bare Bones brand Ramen and Lemon Ginger flavors both contain soy. Combine all ingredients in your cup or mug, and give it a good shake or whisk to combine. Sip while hot. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

2 cups brown rice, cooked and cooled 2 cans of sardines, or favorite canned fish 3 flax eggs (3 tablespoons ground flax seed + 9 tablespoons water) 1/3 cup chickpea flour 1 tablespoon dried parsley or 1/2 cups fresh, chopped to your preference 1 tablespoon dehydrated onion flakes, or 1/4 cup finely minced white onion 1 teaspoon salt 1 teaspoon dried dill, or 3 tablespoons finely chopped fresh dill 1 teaspoon lemon juice up to 1/3 cup olive oil or oil of choice for pan-frying Make flax eggs, and set aside to gel. Combine all ingredients thoroughly in a medium-sized mixing bowl with a tight-fitting lid. Cover the mixture, and refrigerate for at least one hour, until the ingredients have had time to absorb and stick together. Heat 1/2 inch of olive or your favorite neutral-flavored frying oil in a large skillet over medium-high heat. Form each croquette into a small patty, about half the size of a hamburger patty for a "luncheon size," closer to a large meatball for an "appetizer size." Fry in your pre-heated oil until the outside of the croquette is dark, golden brown, about 3-5 minutes on each side. Can be served freshly fried, or cooled. Yields about 14 "luncheon size" croquettes, up to 30 "appetizer size." Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

1 cup beef tallow or coconut oil, melted 2 flax eggs 1/2 teaspoons sea salt 1/2 teaspoons baking soda 2 teaspoons vanilla extract 1 cup brown sugar 1/2 cup granulated sugar 2 cups all purpose flour 2 cups chocolate chips or chunks Preheat oven to 325° Fahrenheit. Melt your tallow or oil in a microwave safe bowl, takes 2-3 minutes depending on your microwave. Combine 2 tablespoons of ground flax seed with 6 tablespoons of water and set aside to gel for 5 minutes, to form your flax eggs. Whisk or sift your flour together with the baking soda and salt, mix both sugars into the dry ingredients thoroughly. Add your flax eggs and chocolate chips to the dry ingredients, and vanilla to the slightly cooled but still fully liquid tallow or oil, and whisk it together before adding to the dry mixture. Either in a stand mixer with a paddle attachment or with gloved hands, bring the ingredients together to form a very stiff but pliable batter. If the batter is too stiff to handle, soften with a little oat or coconut milk. Line a 9x13” baking dish with parchment paper, and spread the batter evenly across the surface of the dish, you’ll likely need to use very clean or gloved hands for this. Bake at 325° for 25-30 minutes, or until the edges just start to brown. Remove from the oven, and cool completely before removing from the pan and cutting into squares. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

3 cups raw carrot rings, about 1/2” thick 1 small onion, cut into thin strips 1 fresh, whole jalapeño (optional) 2 tablespoons sea salt 1 tablespoon ground black pepper 2 bay leaves 1 tablespoon oregano 1/2 tablespoon marjoram 1/2 teaspoon MSG 2 teaspoons chicken bullion 2 cups water 1 cup white vinegar 1/2 cup apple cider vinegar Place the carrots (and the jalapeño, pricked with a fork, if using) in a saucepan, add the water, 1 tablespoon salt, black pepper, bay leaves, oregano, marjoram, MSG, and chicken bullion, and bring to a boil over medium heat. Boil slightly, just a minute or two, before removing the saucepan from the heat, cover, and let cool to room temperature. Remove the bay leaves, give the broth a good stir, and reserve 1 cup of broth in the pickling jar before straining the carrots from the remaining broth and adding them to the picking jar, as well. Add the onion, white and apple cider vinegars, and 1 tablespoon of sea salt to the pickling jar, seal the jar, give it a good shake, and place in the refrigerator for minimum 48 hours before serving. Keep refrigerated, lasts up to 2 months when stored properly. Did you enjoy this recipe? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie

Maybe not all in a row like it used to be, but between family celebrations, friend celebrations, church celebrations, work celebrations, kids' celebrations... that's at least 12 days of Christmas-ing, and folks with food allergies don't get a seasonal reprieve from their special diet. Hopefully, this will help those with food allergies, and those who care for them, navigate feeding themselves and still feeling like the season is special and magical. Is feeding yourself starting to feel overwhelming in the Muchness of the holiday season? Check out my No-Effort Pantry Food Ideas For One post for very simple and nutritious food ideas you can eat almost immediately. Better to eat ~something, than not enough nutrition going in at all! Holiday Road Trip: The Snackle Box WaterTok But Make It Healthier: Christmas in Your Stanley (coming soon!) Christmas Coffee Syrup (coming soon!) Christmas Eve: After a lot of experimentation, my very culturally American family settled on "The IKEA Dinner" as our Christmas Eve meal, eaten before we open gifts. If that isn't American to the core, I don't know what is. Swedish Meatballs Creamy Goat Cheese Mashed Potatoes Dilled Peas Bread The Scandi Board If this isn't your kind of thing, for Option 2, I recommend BYO Tiny Sammies!! Christmas Morning: French Toast Casserole Breakfast Tamale Pie Casserole Maple Spice Instant Oatmeal Bagels, English Muffins, Sweet Rolls  (it's all the same dough...) Bagel Schmear: Allium-Free Hummus Bagel Schmear: Lemon-Dill White Bean Spread Bagel Schmear: Jaffa Cake Spread Christmas Dinner: Appetizer: Midwest Crudite Board Mains & The Fixins: Roasted Whole Turkey Maple Mustard Ham Glaze Dijon Steak Marinade is great for both beef & venison steaks Sweet Apple Marinade is great for both pork & venison steaks Turkey & Bacon Gravy Sides: Roasted Brussels Sprouts & Delicata Squash in a Balsamic Maple Glaze Viral "Boiled Onion" Bread & Sausage Stuffing Creamy Goat Cheese Mashed Potatoes Three Bean Salad Dinner Rolls Desserts: Cranberry & Pear Jelly Dessert Baked Apples & Pears Berry Crumble Cookies & other treats: Chocolate Bark Fruit Balls SunButter Balls Sugar Cookies Oatmeal Raisin Bars Did you appreciate this allergy friendly Christmas recipe roundup? Support yr very appreciative Auntie with a tip at ko-fi.com/yrauntie