Written by: Rachael, Erika and Morgan

What Does it Mean to Try to Feed Rachael?

We have easy mode (specific brands and items) and expert mode (details) for you here.

Okay. Check it out.

We have easy mode (specific brands and items) and expert mode (details) for you here.

Rachael eats a grain-free (see below), dairy-free (see below), primarily vegan, (generally) low carb, high protein, high sodium diet. Almost nothing here is preference and mostly all is medically necessary. If we are visiting you, we have no expectation that you will provide any meals or snacks for us. But we recognize that this is not in keeping with traditional hospitality and people have asked for this information. Part of the complication is COVID. The other part is that Rachael’s diet is complicated. However, for those of you who enjoy a challenge, here are the guidelines for the care and feeding of Rachael.

Easy Mode

Good Crisp potato chips (in a tube)

Kettle Brand potato chips (sea salt)

Cape Cod potato chips (regular)

Mineral water (cannot be seltzer)

Fruit: Apples, nectarines, cherries, mangos, pears, grapes, dragon fruit, blackberries, blueberries, kiwi

Simple Mills almond crackers

Five Guys cajun fries

Miyoko’s Mozzarella – liquid, block, or smoked block

Salted peanuts in the shell

Siete almond chips (preferably plain), Siete cookies (Mexican chocolate are the best)

Unreal dark chocolate coconut bars, Unreal dark chocolate peanut gems

Easy Mode ends here. Get something from the above list and you’re good. Up for a challenge? Read on for Expert Mode.

Expert Mode

We truly don’t expect this from anyone, but since some of you asked, here are the NOs, the MAYBEs, and the YESes.

The NOs

1. Absolutely no grains or grain derivatives. This means no wheat, no corn, no oats, no rice, no barley, no rye. It also means no dextrin/dextrose, no maltodextrin, no corn starch, and the like. Rachael can tolerate small amounts of quinoa and buckwheat, though buckwheat isn’t a good idea because Erika is VERY allergic to it.

2. No dairy. Rachael is allergic to casein which is the protein in dairy. This is not a lactose problem. This means nothing from cows, sheep, goats, buffalo, or camels or any other mammal whose milk might be available for purchase.

3. No artificial flavors or colors.

4. No preservatives.

5. No beef, pork, lamb or anything that had four legs.


1. Poultry and fish are tricky. While Rachael prefers a vegan diet, it isn’t always possible.

– Poultry: must be organic and free-range

– Fish: must be wild caught and either fresh or flash frozen

– Poultry/fish: Must be cooked the same day it is purchased if not flash frozen; cannot be frozen and thawed. If you can find organic, free-range chicken that has been flash frozen, this can be cooked from frozen.

– Poultry/fish: Flash frozen must be cooked from frozen and not thawed first

2. Nuts and nut butters. Nuts must be roasted (most canned/jarred nuts have other, unacceptable ingredients). Rachael can tolerate small amounts of roasted nuts. Cashew-based vegan products are good as long as they do not contain other things on the No list. Most organic, nothing-added nut butters are great.

3. Tofu: Rachael can eat small amounts of tofu.

4. Butters and oils: No corn oil or soybean oil. (Most “vegetable oil” is soybean oil). Olive oil, nut oils, avocado oil, coconut oil, peanut oil, and palm oil are okay. Country Crock makes plant butters that are good – olive oil, avocado oil. Miyoko’s butter is also fine as is Melt.

The YESes

1. Vegetables: Kale, squash (summer or winter), peas, lima beans, green beans, broccoli, carrots, celery, cauliflower, brussel sprouts, cabbage, green or yellow tomatoes (in small number and no red tomatoes), lettuce, arugula, cucumber, potato, sweet potato, avocado in small amounts (if a vegetable isn’t on this list, Rachael likely cannot eat it)

2. Fruits: Apples, nectarines, cherries, mangos, pears, grapes, dragon fruit, blackberries, blueberries, kiwi (if a fruit is not on this list, Rachael probably cannot eat it)

3. Eggs are a yes. They must be cooked and eaten shortly thereafter which means egg salad and deviled eggs are not a good idea.

Miscellaneous Notes

1. Most spices are fine. Please check for additives

2. Sea salt is better for Rachael than table salt.

3. Rachael can have sugar, though it should be unprocessed cane sugar.

4. Natural sugar substitutes are fine – honey, maple syrup, agave syrup, allulose, stevia, monk fruit, or erythritol (watch out for anything that says “caramel color” as it is never good for Rachael.)

5. Most gluten free foods are not grain free. Please double check.

6. Recommended flours (if flour is needed): almond (any nut flour), coconut, tapioca, cassava, potato, quinoa. (Pro-tip: if you are baking, use a blend of 3/4 “dry” flour (almond, coconut, quinoa) and ¼ starchy flour (potato, cassava, tapioca)

7. Alcohol (because some of you will ask): Generally, Rachael doesn’t drink much or often. She can tolerate an occasional glass of organic red wine. Or bourbon. Erika can not have any alcohol.

Short link back to this page: erka.me/food

About Rachael, Erika and Morgan

In The Morgan Express bus, you are likely to find Erika, Rachael, and Morgan the Dog. We live fairly public lives. Morgan the Dog says, "Treasure Every Somewhere." To connect with the people, you can visit Rachael's website, or visit Erika's latest website, and The Morgan Express has a public Instagram if you want to follow us on the road.

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