Holistic Nutrition

Gluten Free Gingerbread Cookie Mix Recipe – In a Jar or To Make Immediately!

Posted by on Nov 26, 2013 in Blog, Desserts n' Sweets, Holiday Tips, Whole Food Recipes | 3 comments

Gluten Free Gingerbread Cookie Mix Recipe – In a Jar or To Make Immediately!

Continuing on with the gifts in a jar theme, previously with gluten free cookie mix in a jar, then gluten free granola in a jar, and hot chocolate mix in a jar – today is gluten free gingerbread cookie mix in a jar! Or you could just use this recipe and bake them immediately because they are ultra delicious.

Normally when I post gluten free recipes on this website I use a mixture of flours, but this one I found best to use with Bob’s Red Mill Gluten Free All Purpose Flour – it also makes it pretty simple to create for gifts since you don’t have to buy so many different types of flours.

I love that Bob’s doesn’t have xanthan gum and it contains unique high protein flours like sorghum flour, garbanzo bean flour and fava bean flour, amongst other flours.

gluten free gingerbread cookie mix in a jar on a white background with cookie cutters

GF Gingerbread Cookies in a Jar  – for one jar or one recipe

3 1/2 cups Bob’s Red Mill Gluten Free All Purpose
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons ground ginger
1 teaspoon ground cloves
1 teaspoon ground cinnamon
1 teaspoon ground allspice
1 cup packed brown sugar
1 L mason jar
Cookie cutter – optional

Directions for putting ingredients into the jar

Mix together all ingredients except the brown sugar. Add half of this mix to the jar, then add all of the brown sugar and press lightly down. Then add the rest of the flour mix pressing down as needed to fit it completely. You can attach a cookie cutter to the neck of the jar with a ribbon if you want for a nice touch!

Directions for the label or for baking right now:

1/2 cup butter or coconut oil at room temperature
3/4 cup molasses
1 egg

Empty jar mix into a large mixing bowl. In a smaller bowl mix the butter/coconut oil, molasses and egg and then add this to the flour mixture until well combined. Cover and refrigerate for approx 1 hour. When ready,  roll out the dough 1/4 inch thick on a gluten free floured surface to cut with cookie cutters. Preheat oven to 350F. Place cookies on a lightly greased cookie sheet about 2 inches apart and bake for 10 – 15 minutes until slightly darker brown along the edges – they will firm up after 15 minutes outside of the oven so do not over bake and allow to cool before moving from the baking sheet.

Note: Yield depends on how big your cookie cutters are. It makes approximately 60 3-inch cookies and works best with smaller cookie cutters.

Gluten free gingerbread cookies



Dairy Free Hot Chocolate Mix in A Jar – Great for Holiday Gifts!

Posted by on Nov 25, 2013 in Blog, Drinks, Holiday Tips | 0 comments

Dairy Free Hot Chocolate Mix in A Jar – Great for Holiday Gifts!

Hot chocolate is pretty much synonymous with freezing weather and the holidays. However, not all store bought mixes or coffee shops are going to have your health in mind, not to mention those that have dairy allergies or sensitivities are kind of left out in the dark sometimes.

Don’t fret – there’s a solution! Make this dairy free hot chocolate mix to have on hand when you get that hot chocolate craving and knowing that it’s filled with ingredients that you know and are real makes this the perfect treat!

You also get to choose the flavour too – do you want more cinnamon? a hint of vanilla? spicy chili? You get to choose – that’s a super bonus!

This is also a great gift. It doesn’t look as purdy as layered jar mixes because it’s all the same shade when it’s mixed, but it sure does taste delicious and that’s all that matters! Enjoy the snowy week!

dairy free hot chocolate mix

Dairy Free Hot Chocolate Mix

Makes approx 6.5 cups – 1 serving = 1/8 cup mixture for a small mug, 1/4 cup mixture for a large mug.

3.5 cups non-dairy powdered milk *see below for options
1 3/4 cup fair trade organic cocoa powder
1/2 cup shaved unsweetened chocolate
1 1/4 cup raw cane sugar
2 tsp cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground clove
Optional flavour – pinch of gluten free chili powder, or cayenne pepper if you like spicy chocolate, yum!

*non-dairy powdered milk options

  • Coconut milk powder (ensure preservative free and dairy free if necessary, I have only been able to find a preservative free brand in the Caribbean) this one looks promising but I can’t find the ingredients
  • Soy milk powder – I like this brand because it’s non-GMO
  • Rice milk powder – this brand is organic but contains guar gum, stick to the original flavour
  • Or completely leave out the powdered milk and you will just yield less hot chocolate mix

Stir all ingredients until combined and add to 6 x 250ml mason jars (or less if you omitted the milk powder)

Directions for the Jar:
Add 1/8 cup mix (small mug) or 1/4 cup mix (large mug) to a mug and pour boiling water over top. To ensure it’s not lumpy, mix slowly into a paste as you pour the water.

Directions for the Jar without milk powder:

Add 1 tbsp (small mug) or 1.5 – 2 tbsp (large mug) of mix to a mug and pour boiling water or hot milk over top. To ensure it’s not lump, mix slowly into a paste as you pour the water.

Another DIY Homemade Gift in a Jar Idea – Gluten Free Granola!

Posted by on Nov 20, 2013 in Blog, Breakfast, Holiday Tips, How To's, Whole Food Recipes | 0 comments

Another DIY Homemade Gift in a Jar Idea – Gluten Free Granola!

The other day I posted my cookie recipe for holiday jars which had such a great response so I decided to do some more! Today is another idea with granola. This one is a great gift for those who don’t enjoy making food or baking and just love eating! It’s ready to eat, healthy for you and delicious – extra bonus the majority of individuals can eat this because one of the recipes is allergen free (although take precautions for cross contamination for those who have serious allergies).

The dry cookie mix in a jar is great to make if you hate to bake, but the person who’s receiving it loves to bake! It’s a win for all 🙂

All you have to do is make one heck of a large batch of either my gluten-free crazy granola (also free of nuts, corn, egg, soy, dairy) or my gluten-free Fall for granola. 1 recipe makes approximately 3 x 1L mason jars so it’s best to quadruple it if you’re making gifts for lots of people.

The granola works well in the smaller 250ml jars as well.

NOTE – when baking in large batches make sure it’s stirred very well and everything is all combined.  Only bake small amounts at a time for even baking.

gluten free allergen free granola

Just like before I’ve made up some easy printable labels for you so this holiday season can be fun!

For the Crazy Granola recipe – for the lid and the ingredients for the jar
For the Fall for Granola recipe – for the lid and the ingredients for the jar

You need to use Avery Print to the Edge Round Labels #22807 for the lid and Avery Print to the Edge Oval Labels #22820 for the ingredient labels.

Have a delicious and healthy holiday season!

gluten free crazy granola

DIY Gift – Cookie Mix in a Jar – Gluten Free!

Posted by on Nov 19, 2013 in Blog, Desserts n' Sweets, Holiday Tips, How To's, Whole Food Recipes | 4 comments

DIY Gift – Cookie Mix in a Jar – Gluten Free!

Can you believe it? The holidays are just over a month away! Which means, I’m thinking about baking.

Every year for the past few years I’ve gotten together with my best friend Ali and we’ve done homemade christmas gifts which includes cookies and awesome goodies in jars (pssst – I share delicious food photos on my instagram page @empowerwithfood) 🙂

I realized I hadn’t ever shared how and what we do to make these gifts on my blog so this is the year! Now you guys can make yummy and thoughtful homemade gift ideas in a jar for your friends and family 🙂

But, it’s also cool if you don’t do the homemade thing – it’s not everyone’s cup of tea.

how to - cookies in a jar gluten free

Quinoa Coconut Banana Cookies in a Jar – Gluten Free and Vegan!

We use my recipe for the cookies but this is how you put the dry ingredients in the jar to make it look all purdy.

You’ll need a 1L mason jar (I prefer the look of the wide mouth ones) per recipe/gift

Layers Per Jar
Brown rice flour (2/3 cup)
Baking soda (1/2 tsp)
Cinnamon (1 tsp)
Sea salt (pinch)
Quinoa flakes (1 cup)
Unsweetened shredded coconut (1 cup)
Chocolate chips, semi sweet, dairy free so they are vegan (1/2 cup)
Quinoa flakes (1 cup)
Brown rice flour (2/3 cup)

Use a spoon to pack the ingredients down tightly into a wide mouth 1L mason jar. If the last ingredient won’t fit just keep pushing that air out – it will fit!

*in the picture above you’ll notice one jar with quinoa flakes as the last ingredient at the top, but that was because we ran out during the process and had to go buy more 🙂

how to - gluten free christmas cookies in a jar

You can print the tag and instructions by clicking here which will lead you to a PDF that can be printed with Avery Printable Tags with Strings #22802 2 x 3.5 – wide or tall options are both fine. If you prefer to use your handwriting you can use the instructions below to add to your own tag.

Instructions for the tag/jar

Yields 30 – 35 cookies
Dry Ingredients
quinoa flakes, brown rice flour, unsweetened coconut, semi sweet chocolate chips, cinnamon, baking soda, sea salt

Add to mixture:
4 – 5 frozen and defrosted bananas
1/2 cup coconut oil, melted
1/2 cup 100 % maple syrup
1 tsp vanilla extract

Combine wet ingredients. Add jar ingredients and stir. Place flattened spoonfuls onto parchment paper and bake at 350F for 20 – 30 minutes until browned.


I hope your loved ones enjoy the gift! Don’t forget to come on over to my instagram page where I’m having fun with food photography! @empowerwithfood 

gluten free gingerbread in a jar gift

How To Do a Food Journal

Posted by on Nov 14, 2013 in Blog, Nutrition Education | 0 comments

How To Do a Food Journal

As a Holistic Nutritionist I see many food journals. And when I say many, I mean hundreds. Not everyone food journalenjoys to do them, and that’s okay, I always work around it, but sometimes it’s the piece missing in the puzzle especially with regards to digestive complaints.

Food journalling has changed so much even since I started seeing clients 4 years ago. I had all these Microsoft Word templates created and I would neatly print them for clients to fill out and bring in, then slowly over the years I realized this was the most inefficient way to get client’s to write anything down.

Who carries a piece of paper with them everywhere? I decided that it doesn’t matter so much WHERE it’s getting done, just that it gets done. I provide a lot of options to try and make it as convenient as possible since I know it’s not the most fun thing to do.

Where to do a food journal

  • Writing a food journal the old fashioned way – on a templated piece of paper or inside a booklet/journal
  • Writing an email to yourself and then sending it yourself or to me (usually horribly formatted but the information is there)
  • Using DietSnaps which is an iPhone app where you snap pictures of your food and it logs the day and sequence for you. This is great because you don’t record portions, just small notes where necessary (like things you cannot see in sauces, or how you felt)
  • Using other phone or online apps that are written – allows for better formatting – such as EverNote. Some people enjoy using My Fitness Pal but it does record your calories and grams of food intake which is not best for everyone.

I find anything to do with a cell phone or an app is a winner. What’s around you always? Your phone. What’s not around you always? A piece of paper or a journal. So really, it creates more efficiency, less annoyance and it helps me help you.

So now that we’ve found a way for you to record your food intake, let’s take a look at HOW to actually do it so all your hard work doesn’t go to waste.

How to write a food journal – key things to remember

  • If your goal is to lose weight – you MUST record some sort of food portioning, whether through a picture or using hand cues like your finger tip, your palm, anything to provide a rough estimate so I know whether you ate a palm of potato or whole plate of it
  • If your goal is to determine digestive or skin irritants (ie. allergies & sensitivities) – you MUST record every morsel of food that goes through your mouth. For example, don’t write “sandwich” – what was on that sandwich? Cheese? Hummus? Otherwise you will never get to the bottom of what the trigger is
  • If your goal is to improve your health and eat well – you MUST record all brands wherever applicable because these little guys can make or break your health. It matters which type of granola bar you’re eating.
  • Bonus if you record your exercise, emotions, and fluid intake

Incorrect Way to do a Food Journal

Breakfast – eggs

Lunch – sandwich, yogurt

Snack – fruit, nuts, crackers, junk

Dinner – protein, vegetables, rice

This journal doesn’t show me anything about your lifestyle, your health, or how to help you

Correct Way to do a Food Journal

Breakfast – 2 eggs, scrambled, drizzle of olive oil, spinach, red peppers

Lunch – sandwich – 2 slices (brand) bread, 2 spoonfuls (brand) hummus, lettuce, tomato, grilled chicken with homemade spices (list)

Snack – apple, small handful of almonds and cashews, a few (brand) crackers

Dinner – salmon filet, steamed, with homemade pesto (list ingredients), green beans sautéed in olive oil with garlic on half the plate, palmful of brown rice cooked in vegetable broth (brand)

NOTES – stomach bloated immediately after lunch, energy was great today

This journal shows me the type of food that you consumed, what brands you’re buying, and approximate quantity. Now it’s much easier for me to recommend new brands that may be better for your health, or help you balance out your day better, or help you find the A-HA moment of what’s irritating you or preventing you from reaching your nutrition goal. It’s a win-win situation! Beverage intake is extremely important as well but as long as all the food is there that’s the most important.

Happy food journalling!

Top Gluten Free Mistakes and How to Prevent Them

Posted by on Nov 9, 2013 in Blog, Intolerances & Sensitivities | 0 comments

Top Gluten Free Mistakes and How to Prevent Them


When I first went gluten-free a decade ago, I thought I knew what I was doing – but it actually took me years to get every teeny tiny piece of gluten out of my diet because of some common mistakes (or misunderstandings) I had about gluten (I wasn’t a nutritionist at this time – in fact, I was still in my teens).

So I thought I’d share some common misunderstandings/misconceptions to help you go gluten-free without as much trial and error as I had 🙂

The Easiest Gluten-Free Mistakes, and How to Prevent Them

gluten free tips

  • Spelt is NOT gluten free. It’s wheat-free, but this is different. I remember one summer when I got mixed up with the term wheat-free and gluten-free. I ate spelt flax bread and a millet spelt cereal thinking I was da bomb in terms of health and then WHAM – let’s camp out in the bathroom and then make 2 hospital trips for some IV nourishment. Not my idea of fun in the summer.
  • Soy sauce isn’t bread but it contains gluten. I learned this the hard way – why can’t I digest Japanese food? It’s rice! Oh, that sneaky sauce you can’t see when it’s added to noodles, fried rice, dressings and sauces. That was a big whoops and now when I order Japanese I specifically say I’m gluten free which means no soy sauce at all. I find it helps when you’re more specific at restaurants and mention common gluten items used for that cuisine*
  • Your eyes can’t detect everything – Just because a meal is normally gluten free, doesn’t mean it’s gluten free when someone else makes it. The good ‘ol same spatula as the glutinous food, or a puff of glutinous flour landing in the gluten-free cookie mix, or even using butter for a pan which had breadcrumbs on it. Butter is normally a-okay, but not when it’s contaminated with bread crumbs from everyone’s toast*
  • Potatoes are gluten free, but not when they’re fries. Restaurant fries are a no-no because they share the same frier as glutinous food such as breaded chicken or breaded wings. Sometimes you find restaurants with separate friers, but it’s not common*
  • A lot of sauces are made with beer. It’s like the “in” thing to do I guess. This is really common at pubs. I remember going to a pub once and every single sauce was a different flavour or type of beer, so I had to opt for super plain everything, which is a waste of money at a restaurant*

We live in a world where we can’t always rely on our eyes, we must rely on our mouths to ask or say specific directions. Keep those bellies safe my gluten-free friends 🙂

Moving to a new place? Check out my essential lists for your fridge, pantry and kitchen tools!

Posted by on Oct 28, 2013 in Blog, Top Tips | 0 comments

Moving to a new place? Check out my essential lists for your fridge, pantry and kitchen tools!

I’m pretty sure I’m an expert mover by now. Since 2006 I’ve moved 6 times. That was never the plan but always how it seemed to work out. Whether I was moving cities, a lease ended or I just wanted some change, it’s been 6 moves in 7 years. I’m about to add my 7th move, believe it or not, and an 8th soon after but that will be it! I hope.

In honour of my multiple moves and knowing that moving is something everyone experiences in their life, I teamed up with Real Estate Agent Extraordinaire Jen Dumitrescu to help her clients, and all of you, make moving a healthy one by creating lists of the absolute essentials to start building a pantry, a fridge and getting some kitchen tools especially for those who are buying new homes, have never lived on their own before, or are changing cities or countries where you are literally starting from scratch.

To prevent feeling overwhelmed, taking finances into consideration (and not stocking up on completely unnecessary things) and eating take-out for a couple months make sure you check out these lists to make your new home a healthy one!

Pantry Essentials

Fridge Essentials

Kitchen Appliance/Tool Essentials

Haven’t bought a home yet but now you want to? Contact Jen now!

The Behaviour of Overindulgence – Healthy vs. Unhealthy

Posted by on Oct 18, 2013 in Blog, Mental Health | 0 comments

The Behaviour of Overindulgence – Healthy vs. Unhealthy

Since the Thanksgiving Holidays have recently passed, and pretty much after every holiday, I get a whole slew of emails from clients I had recently checked in with that normally starts with “oops I overindulged a bit too much at the holiday dinner”.

Yes, eating more will naturally encourage weight gain or prevent a weight loss, but what I always try to explain is that there is a difference in overindulging during happy social events, and overindulging in a room by yourself eating out of a box or a container endlessly. One is enjoyed, the other is numbing the emotional roller coaster that wants to come out. Guess which one a nutritionist is really concerned with and wants to dialogue about? I’m certainly not here to say “don’t eat cake at your birthday party” – my goodness, that is the best time to eat cake!

Overindulgence When You are Happy

Happy overindulging is bound to happen. You’re laughing, you’re talking, you’re in the pure enjoyment of the food prepared by someone you know or at a fancy restaurant. This is okay. Why? Because you’re happy, you’re savouring, you’re enjoying, and you’re consciously overindulging. This type of overindulging is actually less likely to impede health and weight goals because it’s situational, and doesn’t happen daily, and you’re less likely to eat an entire cake. If this starts happening daily then you live too luxurious of a social life so stop complaining of a little extra weight and be thankful you’re a happy over-indulger 😉

Overindulgence When Your Are Sad or Emotional EatingDepressed

Overindulging because you are sad and depressed and eating in secret/alone so you can binge on food is super challenging to experience and is worth a discussion because it doesn’t make you feel good and is a sign that you need more helpful mechanisms to address stressful emotions. These are the situations I want to discuss with clients, or help clients find further support.

The reason why I differentiate the two is because with the first situation, I often have a good giggle with my clients. So you had a normal dessert on a holiday – big deal. I’m glad you don’t live a super strict life and you make room for flexibility.

When the second situation occurs, I don’t giggle, nor make a joke. When someone is emotionally eating, they feel stuck, out of control, unsure of alternative options and often feel deep shame about it (even though every single person has experienced this and it is normal). The last thing I want is for them to feel abnormal and alone.

The point is, if you’re overindulging to push feelings down or you’re eating all alone and mindlessly chomping, even if weight isn’t a concern or your health, this behaviour isn’t productive and will wreak havoc on your emotional health if your feelings and emotions aren’t helped in a more helpful way. It’s okay to talk about it and begin necessary steps to find alternative mechanisms for dealing with stressful emotions.

If you’re slap happy and enjoying the heck out of weekly or monthly dinner parties – go on, have fun, enjoy the evening, be in the moment, savour everything, and be happy!

If you need to explore alternatives to emotional eating – I encourage you to think about alternative ways you could have an outlet for your stress/emotions. Working through emotional eating isn’t about “just not eating the food” in the first place. It’s about replacing that coping mechanisms (because it is one) with another one and addressing the deeper underlying need.

Don’t hesitate to broach this discussion with your nutritionist or reach out to a psychologist for supportive counseling. You’ve got this! 😃

Lemon Chicken & Romaine Salad

Posted by on Oct 10, 2013 in Family & Kids, Lunch & Dinner, Whole Food Recipes | 0 comments

Lemon Chicken & Romaine Salad

This recipe actually holds a dear place in my heart just based on how it came about. Before I was even full on into nutrition and into making food (aside from baking) I had to make a healthy recipe for my grade 12 Exercise Science class and outline why it was a healthy choice. I recently came across the recipe/assignment that was neatly inside a plastic cover sheet and made it again – still tastes great and full of fresh lemon flavour! I wish I came across it in the summer, but hey, recipes stay on here forever so it’s better shared than never to share at all.

It reminds me of a basic garden salad with chicken you’d get at a restaurant but that’s okay, easy recipes are great every once in awhile! If I made this as a teen, maybe your teen could make this for you 😉

You can see in the picture of the recipe the “nutritional tips” I wrote out – pretty basic but good to know nonetheless! I never would have thought at the age of 17 that a grade 12 assignment would end up on a website of my own some day, nor that this was my career path 🙂

Lemon chicken and romaine recipe

lemon chicken and romaine recipe2

dinner - easy lemon chicken marinade

Grilled Lemon Chicken with Romaine Salad

recipe created by a 17 year old Sarah Maughan

3 tbsp balsamic vinegar
3 tbsp juice from a lemon
lemon zest from 1 whole lemon
2 tsp dijon mustard
1/2 tsp sea salt, sugar and pepper – although I use honey now that I’m older and more wise 😉
1 clove garlic, minced
3 tbsp olive oil
4 boneless skinless chicken breasts
6 cups torn romaine leaves
2 carrots, grated
1 tomato, chopped
3 cups baby spinach
1 1/2 cups cucumber, chopped


1. In a small bowl, combine vinegar, lemon juice, lemon zest, 1 tbsp water, mustard, salt, sugar (or honey), pepper and garlic and whisk in 1 tbsp of the olive oil

2. Place the chicken in a shallow baking dish. Pour 2 tbsp of the lemon mixture over top and coat on both sides. Cover and refrigerate for an hour or more – if more than an hour put the rest of the lemon mixture in the fridge as well

3.Grill chicken for 5 minutes each side until done. Cover and set aside for a few minutes

4. In a large bowl, combine the torn romaine lettuce, chopped tomatoes, grated carrots, baby spinach and chopped cucumber

5. Whisk remaining 2 tbsp olive oil into the reserved lemon mixture and pour over the salad. Toss and divide into 4 bowls or plates

6. Slice chicken crosswise into thin strips and arrange over each salad.

How to Avoid Getting “Glutened”

Posted by on Aug 29, 2013 in Blog, Intolerances & Sensitivities | 0 comments

How to Avoid Getting “Glutened”

Consuming a food you’re sensitive to by accident is the worst.istock - Hot water bottle Sometimes it’s your fault, sometimes a restaurant and sometimes a family or friend, and sometimes you just plain don’t really know what happened. Either way it sucks, big time – especially if you have Celiac Disease or NCGS because cross contamination is a real thing.

Traveling can be the easiest time for this to happen because you’re out of your normal routine, likely in a kitchen you’ve never been in before, with people you aren’t normally with daily, and going to restaurants you’ve never been before. So let’s chat strategy!

Steps to avoid getting glutened

1. Communication – call your host ahead of time and explain your situation. Instead of leaving them to do the work – outline foods you can have so everyone can be prepared. Also if you have the ability to bring or purchase food arrival to save them the trouble – tell them that. To help with the communication you can remind yourself of the common sources of contamination and ingredient names, and perhaps your host may be curious to read through as well here

2. Have a buddy – it’s always great if you have a buddy that knows all the cross contamination, ingredient names, and foods you can have so there are a second set of eyes and someone to help communicate with you. Even better if they can eat the allergen so if you’re stuck wondering if it contains gluten, they can eat your food 🙂

3. Be prepared – find restaurants (if necessary) ahead of time and call them to be sure they understand what gluten free means (it’s more than just no bread on the plate). If you’re going to a country with a different language make sure you learn the one sentence that will help you survive “I am allergic to (insert allergen)” even better if you can remember “which is found in…etc etc”

4. Bring snacks and/or breakfasts – this limits the exposure to unfamiliar foods, but more importantly, fills the gaps when by chance you can’t have a meal or don’t trust it’s free of your allergen. Just because you have an allergy doesn’t mean you need to starve! Always have food on you at all times. Non-fridge items like nuts, seeds, trailmixes and real-ingredients gluten free bars are the best for this.

5. Supervise – I like to be in the kitchen when people prepare foods. I’m not staring them down, but I’m aware and conscious of utensil movement and cross contamination. It’s not as annoying as it sounds, I promise! The most nonchalant way of doing this is talk to the food preparer about his/her life and offer to help chop some things. That way if you see that stirring spoon go from the glutinous pasta to the gluten free pasta you can quickly intervene and says “oops sorry that can’t go in there. Don’t worry, just glad I was here” and remain upbeat about it. It’s a good learning moment for all. No need to get angry or cause a scene, just use quick reflexes and breathe a sigh of relief that all is still good.

Never assume hosts will know about your allergy or go out of their way to learn. Some may do this and it will be a pleasant surprise but you must take full responsibility and be prepared because if something goes wrong, it only affects you.

Happy Tummy Safe Travels!