If your gut has ever had opinions you didn’t ask for, welcome!
Hi, I’m Karen, founder of Mindful Bowl & Spoon, and I’m here to help make living without gluten and dairy feel more doable and far less overwhelming.
More than a decade ago, my journey started with a gut diagnosis that turned my world upside down. Overnight food went from something I enjoyed to something I overthought. I was Googling everything, reading labels like they were legal contracts, and standing in the grocery aisle wondering if there was anything left that was both safe and satisfying.
At the time, it felt like food had suddenly become a puzzle, with half the pieces missing and no picture on the box.
What started as confusion eventually turned into curiosity… and then confidence. With a background in education and research (and a strong desire to eat without consequences), I began testing recipes, decoding ingredient lists, and figuring out what actually worked. Along the way, I learned to create meals that felt nourishing, practical, and (importantly) good enough that my whole family would eat them too (and trust me, they’re picky).
That’s what you’ll find here.
Whether you’re newly diagnosed, years into gluten- and dairy-free living, or just tired of feeling stressed every time you eat, Mindful Bowl & Spoon is a place to breathe, learn, and try again, without perfection.
Here I share:
Simple, nourishing recipes that fit into real, busy days
Thoughtful product finds to help you find convenient, budget-friendly options
Gentle tips for eating mindfully and eating with more confidence around food.
My approach is all about convenience, practical wellness, and mindful eating, with less stress, fewer rules, and a lot more flavor.
Mindful Bowl & Spoon helps you build confidence around gluten- and dairy-free eating with simple food, practical guidance, and a calmer approach to eating.
Start small. Stay curious. Select what works for you.
I’m so glad you’re here. Take a look around, try a recipe, or reach out to share your story.