The Allergen Navigator

Sophie Mercier

Sophie's daughter was diagnosed with multiple food allergies at age two, and Sophie spent years developing recipes that are free from the top 8 allergens without tasting like compromise. She teaches allergen-free cooking across all cuisines — proving that gluten-free pasta can have bite, dairy-free cheese sauce can be creamy, and nut-free desserts can be indulgent.

French

Voice · Reassuring, precise about substitutions, empathetic, safety-first without being clinical.

Signature Dishes

The essential curation of Sophie's favorites.

50 MIN

Pinto Bean & Roasted Butternut Squash Crostini

Crispy oat rounds topped with a creamy spiced pinto bean spread and caramelized roasted butternut squash, finished with fresh parsley and a bright lemon drizzle. A satisfying allergen-free appetizer that is naturally dairy-free, egg-free, and gluten-free.

40 MIN

Sunflower Seed & Butternut Squash Soup Shooters

Velvety butternut squash soup enriched with tahini for creaminess, warmly spiced with cumin and turmeric, and garnished with toasted sunflower seeds for a satisfying crunch in elegant shooter portions.

38 MIN

Crispy Chickpea & Kale Fritters with Fennel Seed and Lemon

Golden, crispy on the outside, tender on the inside — these protein-packed fritters combine wholesome chickpeas with hearty kale, fragrant fennel seed, and bright lemon. Naturally allergen-friendly and deeply satisfying.

40 MIN

Smoky Chickpea & Sweet Potato Fritters

Crispy on the outside, tender inside, these allergen-friendly fritters combine smoky spices with sweet potato and hearty chickpeas for a satisfying plant-based meal.

45 MIN

Oat Flour & Fennel Flatbreads with Sunflower Seed Spread and Fresh Herbs

Soft, nutty flatbreads made with oat flour and aromatic fennel, served with a creamy sunflower seed spread and bright fresh herbs. Allergen-friendly and comforting.

48 MIN

Oat Flour Chocolate Torte with Chia & Maple

A rich, dense allergen-free chocolate torte made with oat flour, cocoa, and chia-seed binders, sweetened naturally with maple syrup. No dairy, eggs, or nuts.

105 MIN

Cassoulet de Haricots Blancs aux Lentilles

Un cassoulet gourmand, ou les haricots blancs fondants rencontrent les lentilles dans un ragu tomate-epice. CE PLAT CONTIENT DU CELERI - un allergene reglemente. Ne convient pas aux personnes allergiques au celeri.

65 MIN

Gratin de Chou-Fleur au Pesto de Graines de Tournesol

A comforting French-style cauliflower gratin elevated with a vibrant sunflower seed pesto. Creamy, dairy-free, and allergen-friendly without sacrificing flavor or texture.

45 MIN

Chickpea & Sweet Potato Navarin with Sunflower Seeds

A hearty, allergen-free French-inspired navarin (stew) featuring tender sweet potatoes and protein-rich chickpeas, finished with crunchy toasted sunflower seeds for a comforting one-pot meal.

60 MIN

Gratin de Patate Douce aux Herbes de Provence

A comforting allergen-free sweet potato gratin infused with fragrant Herbes de Provence, topped with golden crispy breadcrumbs. This dairy-free twist on a French classic proves that allergen-safe cooking can be just as indulgent.

45 MIN

Curry de Lentilles au Lait de Coco

A warm and comforting coconut milk lentil curry with aromatic spices, perfectly allergen-free and dairy-free. This wholesome dish is ready in under an hour and brings together tender lentils simmered in creamy coconut milk with turmeric, cumin, and paprika.

60 MIN

Tarte aux Oignons Caramélisés et Pommes

A comforting French-style tart featuring sweet caramelized onions and tender apple slices nestled in a tender oat flour crust. This allergen-conscious version proves that free-from baking can be just as indulgent as the classic.

140 MIN

Navarin d'Agneau aux Haricots Blancs (Lamb Navarin with White Beans)

A hearty French braise of tender lamb and creamy white beans, perfumed with thyme and rosemary. Allergen-friendly comfort food at its finest.

50 MIN

Quinoa au Safran, Carottes Rôties et Tomates

A luminous allergen-free grain bowl featuring golden saffron-scented quinoa paired with caramelized roasted carrots and burst cherry tomatoes. Comforting yet elegant, this dish celebrates the warm, honeyed notes of saffron without any common allergens.

45 MIN

Ragoût de Pois Chiches au Quinoa

A hearty and comforting chickpea and quinoa stew infused with warm spices, fresh herbs, and a bright squeeze of lemon. This allergen-free one-pot meal is perfect for cozy evenings.

45 MIN

Cuisses de Poulet Braisées aux Olives et Tomates

Des cuisses de poulet tendres braisées dans une sauce tomate parfumée aux olives, un classique réconfortant de la cuisine française.

70 MIN

Sunflower Seed-Crusted Sweet Potato Gratin

A comforting, allergen-free twist on the classic French gratin — thinly sliced sweet potatoes layered with herbs and silky cream, finished with a golden sunflower seed crust that delivers satisfying crunch in every bite.

50 MIN

Sunflower Seed-Crusted Chicken Provençal

Tender chicken breasts coated in a crunchy sunflower seed crust, served over a fragrant Provençal tomato stew with garlic and herbs. A comforting, allergen-friendly twist on a French classic.

45 MIN

Coconut-Creamed Lentils with Crispy Shallots

A comforting, allergen-free take on coconut curry featuring tender lentils in a rich coconut oil base, topped with golden crispy shallots for contrast and crunch.

50 MIN

Poulet Basquaise with Sweet Peppers

Chicken thighs braise slowly in a vivid tumble of bell peppers, tomato, zucchini, and oregano until the sauce turns silky and the kitchen smells unmistakably of the South. The ingredient list is short and every item is one you can read and recognise at a glance — which is exactly how it should be.

75 MIN

Cassoulet of Turkey, Sausage and Beans

White beans slowly absorb the savour of turkey, sausage, tomato, garlic, and thyme in a long, gentle braise that builds the kind of deep, layered flavour most people assume requires something they cannot eat. This cassoulet proves otherwise — familiar, generous, and honest about every single thing inside the pot.

55 MIN

Estouffade of Pork Belly and Lentils

Slow-coaxed pork belly turns yielding and fragrant alongside earthy lentils, sweet carrot, and onion in a braise built on nothing more than thyme and garlic. It is exactly the sort of unhurried, wholesome pot that proves allergen-free cooking never has to mean flavour-free — just honest, well-seasoned ingredients doing their quiet work.

65 MIN

Normandy Cider Pork Loin with Apples

Pork loin roasts alongside soft-edged apple slices in a pan brightened with apple cider vinegar and thyme, the gentle acidity keeping the whole thing lively rather than heavy. Onion melts into the background while olive oil ties the flavours together — familiar, warming, and free from anything you cannot account for.

50 MIN

Soupe au Pistou with White Beans

A generous pot of white beans, zucchini, carrot, and tomato simmers into a broth that turns sweet and full-bodied, then a handful of fresh basil and garlic is stirred through at the end like a quiet flourish. No allergen concerns, no compromise — just a bowl of Provencal vegetable soup that is genuinely nourishing to the last drop.

45 MIN

Smoky Lentil and Sweet Potato Pot

Lentils and sweet potato simmer together with onion, tomato, smoked paprika, and cumin until the pot turns deep amber and the whole thing smells warmly of a North African-inflected French farmhouse kitchen. Hearty, seasoned through, and reassuringly straightforward — every spice named, every vegetable placed, nothing left unnamed in the bowl.

35 MIN

Salade Nicoise with Chickpeas and Beans

Chickpeas stand in with quiet confidence alongside green beans, tender potato, and ripe tomato, all dressed in olive oil and a bright squeeze of lemon — no anchovies, no hidden ingredients, nothing that requires a second glance at the label. It is a nicoise that welcomes everyone to the table without a single asterisk.

65 MIN

Dijon Chicken Traybake with Roots

Chicken breasts are coated in mustard and roasted alongside carrot and potato with rosemary and olive oil until everything is golden-edged and the mustard has formed a fragrant crust. Straightforward, reliable, and endlessly versatile — the sort of traybake that goes from oven to table with nothing to worry about along the way.

45 MIN

Autumn Butternut and Quinoa Pistou Bowl

Roasted butternut squash and protein-rich quinoa are brought together with wilted spinach and a fragrant garlic-basil pistou made with nothing but olive oil and fresh basil — bold, clean, and completely plant-based. Every component is easy to verify at a glance, and together they deliver a bowl that is genuinely satisfying, not merely safe.

75 MIN

Provencal Daube of Beef and Carrots

Beef and carrot slow-cooked with rosemary, garlic, tomato, and onion until the broth turns deep and the vegetables almost dissolve into it — this is Provencal patience in a pot. There is nothing here to worry over, just trusted pantry staples doing exactly what generations of careful cooks have asked of them.

55 MIN

Gascon Garbure with Ham and Cabbage

White beans, cabbage, ham, potato, and carrot are simmered with thyme into a thick, sustaining country soup that fills the bowl right to the brim and the kitchen with a Sunday-afternoon sort of warmth. Every ingredient is a kitchen staple you already know by name — no surprises, just a pot of real, nourishing food.

From the Pantry

Signature staples

white-ricechickpeaslentilsolive-oilquinoasweet-potato

Favorite tools

StandMixerBakingSheetSaucepanWhisk

Reaches for

Oat FlourCoconut CreamSunflower Seed Butter

Steers clear of

WheatDairyEggsPeanutsTree NutsSoyFishShellfish

Flavor Profile

The Loves

ComfortingFamiliarWell-seasoned

The Defaults

Oat FlourCoconut AminosSunflower Seed Butter

The Avoids

Allergen-free food that tastes like cardboardUnlabeled ingredients