What is Mila's Meals?

Introducing Mila’s Meals


On the surface, Mila’s Meals is a cookbook, website and a blog.

It is about food intolerances, how to cater to them and how to raise a child with them. Mila’s Meals is gluten-free, sugar-free, and dairy-free. (It is also organic, non-GMO and free from preservatives, artificial colourants, artificial flavourants and any other chemicals and toxins the food industry is passing off as food.)

At its heart, Mila’s Meals is a way of life.

Catherine Barnhoorn Patreon

Who is Mila's Meals?

 Introducing Mila & Mama


Catherine and Mila are a mother-daughter team on a mission to bring you the beginning and the basics about food intolerance and how to deal with it in a delicious and nutritious way.

Catherine Barnhoorn

Catherine Barnhoorn (aka Mama)

Mom, Integrative Nutrition Health Coach & Author

Having healed myself from various autoimmune conditions (post-pregnancy) through diet and organic living and having to raise a child with food intolerances, I set to work educating myself and getting creative in the kitchen.

As an Integrative Nutrition Health Coach, I am deeply passionate about empowering parents to make informed decisions with regards to what they feed their children and themselves.

I see Mila’s (and my own) food intolerances as a blessing which have led us down a path of learning, discovery and good health – which will hopefully stand us in good stead for years to come.


Mila (aka Angel)


I am a free-from kid! That means I am free-from / don’t eat gluten, dairy and sugar.

Why? Because gluten makes the poopies get stuck, dairy makes my nose snotty and my ears hurt, and sugar – well sugar makes me feel sugary.

(Note from Mama: After Mila has eaten sugar, she holds her hand on her chest and says “Mama, I feel sugary!”)

I pretend to be a very fussy eater because it sends my mama into the kitchen to make really yummy food that none of the other kids at school get!


As I learn more, I write more

In the Mila’s Meals blog

Big News, Events & things that give us butterflies in our tummies...

Mila’s Meals Announcements

catherine barnhoorn health coaching

Open to see you!


My new Health Coaching Practice is now open! Come have an in-person consultation in Noordhoek, Cape Town.


My offering has expanded too! I now offer one-on-one health coaching sessions, bespoke meal planning and bio-resonance scans.

catherine barnhoorn patreon

Become a Patron!


I have launched a subscriber only platform on Patreon.


Patreon allows me to create authentic connections and share openly and honestly with my invested tribe – away from the anonymous “likes” (and algorithms) on social media. Join me there for exclsuive content, live webinars, masterclass and workshop recordings.

milas meals lunch box meal plan

Meal Plans are here!


Nutrient-Dense Lunch Box Meal Plan.


Does the lunch box come home looking like it did when it left the house?

Let me help!

This meal plan makes packing a nutrient-dense lunch box is doable – even enjoyable!

The recipe collection has some of Mila’s favourite lunch box foods – that ALWAYS get eaten.


Overcoming my fear of the camera!


My Journey from Brand Designer to Health Coach


The Institute for Integrative Nutrition in conversation with Catherine Barnhoorn.

Recipe Video – Sauerkraut!


Let Mila & I show you how to make Sauerkraut!

Award Winning!


Mila’s Meals: The Beginning & The Basics wins Gourmand ‘Best in the World’ Cookbook Award!

Why do I keep talking about The Lunch Box?


Do you know how much sugar hides in the average lunch box?

My second child

Mila’s Meals: The Beginning & The Basics


Mila’s Meals: The Beginning & The Basics is an award-winning 500-page collection of over 100 gluten-free, sugar-free, dairy-free nourishing wholefood recipes and food ideas for baby’s first years (and the rest of the family too).

Part cookbook, part nutrition encyclopedia, part journal of my journey into motherhood, Mila’s Meals is a call to action for every parent to be conscious of what they are feeding their little ones, providing a guideline on how to go about this as effectively,  effortlessly and joyfully as possible.

Created, written and published by: Catherine Barnhoorn.

Photography by: Alfred Lor




Gourmand Best of the Best 25 Years – Diet Category

Gourmand ‘Best In The World’ Award – First Book Category
Next Generation Indie Book Award – Health/Wellness Category
Reader’s Favorite Award – Non-Fiction  Cooking/Food Category
Living Now Book Award – Cookbooks Natural, Nutrition, Organic, Vegetarian Category
Gourmand World Cookbook Award – Self-Published Category
London Book Festival Award – Cookbook Category
International Rubery Book Award – Shortlist – Non-fiction Category

Indie Book Award
Mila's Meals wins Living Now Book Award
Mila's Meals Readers' Favorite Award
Reader's Favorite Review
Mila's Meals New Price


Why its not just a cookbook

Inside you’ll find


Colour photos for every single recipe & a wealth of information including:

The Why


The truth behind common infant food fallacies;

The why, what and how to begin your little one’s life-long relationship with food;

An expose of what is really in that convenient, ready-made food and the affect it has on your child physically, mentally and emotionally;

The importance and maintenance of gut health;

Why not gluten, dairy and sugar.

The What


Essential nutrients, the role they play, and where to find them;

A detailed glossary for every ingredient used in the book;

Useful charts like the ‘What to Feed When’ food introduction chart, the Dirty Dozen list, ‘The Worst Offenders’ food additives to avoid and more.

The How


Over 100 (mostly) uncomplicated recipes made with easy-to-find ingredients;

A re-introduction of essential traditional foods & food preparation techniques (like sauerkraut, slow-cooked bone broths as well as how and why to soak grains);

‘Do-able’ meals for working parents – all the food can be made in bulk and frozen.

Gluten-free, sugar-free & dairy-free food can be delicious! See for yourself...

Some taste testers

Our latest creations

New Recipes


‘Mila’s Meals: The Beginning & The Basics’ (Second Edition) now available!
IIN July Class 2021
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