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RECIPES BY CYBELE PASCAL
from her blog at allergycookbook.blogspot.com and her column on Lime.com
Author of The Whole Foods Allergy Cookbook–I LOVE her book
I cut and pasted all these recipes together so I could easily print them off. I recommend going to Cybel’s blog where she has photos for many of the foods available.
These recipes are free of dairy, soy, eggs, nuts, seafood. Some are gluten free.
On this page, in order of appearance:
Gluten Free, Egg Free, Allergy Free French Toast
Chocolate Fudge FrostingPork Tenderloin with Persimmon Goji Berry Sauce
Chewy Spelt Flour Gingerbread Cookies (substitute the soy?)
Hot Mulled Pomegranate Juice
Mini Whole Grain Panettones
Savory Side Dishes Ideas
Allergen-free Cornbread
Wild Mushroom Stuffing
Allergen-free Halloween Treats
Allergen-free Savory Party Snack Mix
Allergen-free, Gluten-free Pasta with Roast Cherry Tomatoes, Grilled Chicken, and Pesto
Allergy Free Lunch Ideas for School
Hearty Four Bean Stew
Creamy Red Pepper Soup
Pumpkin Seed Butter
ENGLISH BEEF STEW
English Cranberry PuddingHARD SAUCE
ALLERGEN-FREE CHOCOLATE CHIP COOKIES
GLUTEN FREE FLOUR SUBSTITUTECORN FLAKES (and other flakes)
SOCCA RECIPE
Recipe Updates
POM/AVO DRESSING:
Pasta Primavera with Leek Sauce
Types of Pastas
Black-Eyed Pea Cakes, Roasted Red Pepper Coulis and Braised Kale
Aphrodite Pot Pie
Bourbon Peach Bread Pudding
Banana Chocolate Swirl Bread
Rolled Maple Sugar Cookies
Gluten Free, Egg Free, Allergy Free French Toast
Who would ever have thought it possible? French toast without eggs? And on top of that, with gluten free bread? One of the things I’ve learned in the past few weeks, however, is that gluten free bread’s sponginess lends itself to lots of types of cooking. It may not always make the best sandwiches in the world, but it cooks up great!
Three day weekends inspire large breakfasts in my house. Since today was a stay-at-home day, I decided to try something new on my boys. This recipe is not for everyday (or maybe it is!), but it certainly is good. Instead of soaking the bread in an egg batter, you soak it in maple syrup, cook it in canola oil, and it makes a carmelized crusty French toast.
What you will need… I tried this with Ener G Light Tapioca Loaf. It was a great choice since it’s softer and lighter than some other GF breads. However, I also tried the recipe with a regular multi-grain bread, and that worked great as well.
Ingredients:
Gluten Free Bread, crusts cut off
Maple Syrup, 2 Tbsp. per slice of bread
2 Tbsp. Canola Oil and more as neededUsing a pastry brush, brush each side of the bread with 1 Tbsp. Maple Syrup (for a total of 2 Tbsp per slice). Stack slices on top of one another, making a tower. Cover with wax paper for five minutes, pressing down on it every so often to get the bread to absorb the syrup. Heat 2 Tbsp. canola oil in a pan over medium heat (preferably a non-stick or cast iron skillet). Cook until golden and crispy on both sides. Add more canola oil as necessary, don’t cheat yourself.
Delicious served as is, or if you can eat soy, try with Earth Balance, Soy Garden, Natural Buttery Spread (not butter, just super buttery, and no, they don’t sponsor me!)
Chocolate Fudge Frosting
1 (10-ounce) package Enjoy Life Semi-Sweet Chocolate Chips
1/2 cup dairy-free, soy-free vegetable shortening
1/8 teaspoon kosher salt
1/2 teaspoon gluten-free vanilla extract1. Combine chocolate chips and shortening in a microwave-safe bowl.
2. Heat in microwave in 30-second increments, stirring each time until completely melted.
3. Stir in salt and vanilla extract.
4. Thoroughly whip frosting with electric mixer until it is thick and fluffy. To speed this process, place mixing bowl in a larger bowl of ice water; cooling helps set the frosting. You can also put the frosting in the refrigerator for about 10 minutes, remove and then beat.
5. Frost cupcakes or cake and enjoy.____________________________________________________________ _________________
Pork Tenderloin with Persimmon Goji Berry Sauce
Persimmons might just be the most wonderful fruit you’ll ever eat. Particularly the smaller, firmer Fuyu persimmons, which can be eaten with the skin on, just like an apple. They’re only in season from October thru December, so snatch them up while they’re around! Dried Himalayan Goji Berries are available year round and are being touted as THE new super food. Whether or not they really live up to their nutritional “godliness” almost doesn’t matter, because they taste so darn good. They have a wonderful smoky flavor, just sweet enough without being cloying. Swapping out
For Persimmon Goji Berry Sauce:
2 Tbsp. Spectrum organic high heat sunflower oil (or olive oil)
2 Tbsp. minced shallots
1 Tbsp. minced fresh ginger
1 1/2 cups low salt chicken broth (Kitchen Basics)
1/3 cup Goji berries
2 Tbsp. light agave nectar (Madhava)(or honey)
1/4 tsp. kosher salt (Diamond Crystal)
1/2 tsp. ground chipotle chili pepper (reduce to 1/4 tsp. if you like it very mild)
2 Fuyu persimmons (also called Kaki persimmon or Kaki fruit. These are the smaller flatter persimmons, not the large acorn shaped ones. Fuyu are non-astringent, and much easier to use, due to their adaptability. They can be cooked or eaten at various stages of ripeness, as opposed to the Hachiya which must be completely ripened to the consistency of very soft jelly before being edible, otherwise the tannins make them inedible. Fuyu are grown plentifully in the US in CA, and should be easy to find during persimmon season, October thru December. If you can only find Hachiya, they must be completely ripe before use)For Pork Tenderloin:
2 Tbsp. Spectrum organic high heat sunflower oil (or olive oil)
2 pork tenderloins, about 3/4 lbs each (total 1 1/2 lbs)
kosher salt
pepperHeat 2 Tbsp. sunflower oil over medium-high heat. Add shallots and ginger, and cook, stirring, about 2 minutes. Add all other ingredients except the persimmon. Bring to a simmer, reduce heat to low, and cook, stirring occasionally, 5 minutes. Peel persimmons by slicing four slits from top to stem, and peeling back. Or cut off stem, slice persimmon in half, and scoop out flesh. Chop it roughly. Add persimmon to pan and cook 10 minutes more. Puree in food processor until smooth.
Heat 2 Tbsp. sunflower oil over high heat until it’s starting to shimmer, reduce heat to medium, sprinkle pork tenderloins with salt and pepper, add to pan. Cook 10 minutes, flip, and cook 10 minutes more. Insert meat thermometer into center of tenderloin on a diagonal. It’s done when the thermometer reaches 145 degrees. Remove tenderloins to a plate, tent loosely with aluminum foil, and let rest 5-10 minutes. Cut slices on the diagonal. Plate and drizzle with warm sauce. Serves 4.
Chewy Spelt Flour Gingerbread Cookies
3 cups whole grain spelt flour (Arrowhead Mills)
1/2 cup firmly packed dark brown sugar
3/4 tsp. baking soda
1 tsp. kosher salt (Diamond Crystal)
1 Tbsp. ground cinnamon
1 Tbsp. ground ginger
1/2 tsp. ground cloves
1/2 cup no-trans-fat tub margarine, cut into about 8 pieces (I recommend Earth Balance SOY GARDEN “Buttery Spread”, which is vegan, made with non-GMO soybeans, and is non-hydrogenated)
1/2 cup unsweetened applesauce (Santa Cruz)
1/2 cup light agave nectar (Madhava)
1/4 cup + 2 Tbsp. molasses
currants, raisins, chocolate chips, sparkling sugar, etc. to decorate withI learned the following time-saver rolled cookie technique from “Cook’s Illustrated”. Rolling out the dough between two sheets of parchment paper and then chilling it in the freezer for 20 minutes will save you the usual step of waiting several hours for the dough to stiffen in the fridge, to then be rolled.
In the bowl of a standing mixer combine the spelt flour, brown sugar, baking soda, kosher salt, cinnamon, ginger, and cloves. Mix on low about 30 seconds until combined. Stop mixer, add pieces of margarine and the applesauce, then mix on low about 1 1/2 minutes until the consistency of a fine meal. With mixer still running, add agave nectar and molasses, mixing until thoroughly combined about 20 more seconds. (If you don’t have a standing mixer, use a food processor, adding ingredients as instructed, and process about 10 seconds between each step).
Lay out two large sheets of parchment paper on your work surface. Using a rubber spatula, divide the dough evenly between the two sheets. Cover each with another large sheet of parchment paper and roll out with a rolling pin to a 1/4-inch thick. Transfer the dough in the parchment paper to the freezer, and chill until firm, at least 20 minutes (you’ll want to clear a couple of racks, or chill the dough on trays).
Place oven racks in upper and lower third of oven, and preheat oven to 350 degrees. Line two cookie trays with parchment paper.
Remove one sheet of dough from the freezer, place on work surface. Peel back top sheet of parchment paper, then replace it. Flip, and peel off the other sheet of parchment paper, discard it. Cut dough into 5-inch gingerbread people, or use 3-inch cookie cutters in shapes like stars. Transfer shapes to cookie tray using a wide metal spatula, spacing them about 1 inch apart. Another way to transfer them is to cut out all the shapes, remove the surrounding scraps, then flip the piece of parchment paper onto the cookie tray and peel back. Set scraps aside.
Repeat process with remaining dough, and decorate cookies with currents, chocolate chips, colorful sparkling sugar, or anything else you fancy. Cook 10-11 minutes, rotating trays after first 5 minutes and switching trays between top and bottom racks. Cookies are done once they have set in the center. Do not overbake. Remove from oven, let cool a couple minutes on cookie trays, then transfer to a wire rack to finish cooling. Gather scraps, roll out between two new sheets of parchment, and repeat process. You may wish to chill the remaining dough again before cutting. Makes about 18 5-inch gingerbread people, more if you use 3-inch shapes.
NOTE: You may also make these into tree ornaments. To do so, roll the dough 1/8-inch thick, bake at 325 degrees for 15-20 minutes until golden brown, remove and immediately use the end of a straw to punch a hole in the top.
Hot Mulled Pomegranate Juice
4 cups unsweetened pomegranate juice (R.W. Knudsen)
8 cups unsweetened
1/2 cup light agave nectar (Madhava) (or honey)
2 vanilla beans (or 2 Tbsp. vanilla extract)
12 whole cloves
2 cinnamon sticks
2 1-inch thick strips tangerine rind, cut lengthwise
2 1-inch thick strips lemon rind, cut lengthwise
1 spice bag (Regency Spice Bags)Combine pomegranate juice, apple juice, and agave nectar in a pan over medium heat. Split vanilla beans down the center lengthwise and scrape out seeds inside with a knife. Add seeds to pan and whisk in (or add vanilla extract). Put cloves, cinnamon sticks, tangerine rind, and lemon rind in a spice bag (or wrap in cheese cloth and tie with butchers twine). Add to pot. Simmer over medium-low heat 1 hour. Serves 8-10.
Mini Whole Grain Panettones
Panettone is a traditional Italian sweet bread eaten at Christmas for breakfast or dessert. I grew up eating it every year on Christmas morning. It’s usually made with white flour, white sugar, and butter, but I created these mini versions with whole grain spelt flour, raw turbinado sugar, and canola oil, for a fantastic healthy version that tastes and smells like heaven. As a bonus, they’re mini, so everyone gets their own little cake!
1/2 cup dried currants
1/4 cup Triple Sec, or Grand Marnier, or orange juice
2 1/4 oz. pkgs. dry yeast
1/2 cup warm water
1/2 cup turbinado sugar
1/2 cup canola oil (Spectrum)
1/2 cup soy milk
3 eggs
1 tsp. vanilla extract
zest of 1 lemon
1 tsp. kosher salt (Diamond Crystal)
5 1/2 to 6 cups whole grain spelt flour (Arrowhead Mills)
1/3 cup pine nuts
1 egg white
1 Tbsp. waterPut currants in a bowl with Triple Sec to reconstitute them. Set aside. Dissolve yeast in warm water and add 1 tsp. of the turbinado sugar. Let stand until it becomes frothy, about 5 minutes. In a medium bowl, combine canola oil, turbinado sugar, soy milk, eggs, vanilla extract, lemon zest, and salt. Mix well. Stir in the yeast mixture and set aside. Measure 5 1/2 cups spelt flour into a large bowl. Add the liquid mixture and stir well. Lift the currents out of their soaking liquid and add to dough. Add pine nuts. Turn dough out onto well floured surface and knead until smooth, 5-10 minutes, adding more flour as necessary. Place dough in a well oiled bowl, turning to grease top. Cover and let rise in a warm place (85 degrees), free from drafts, for 1 to 1 1/2 hours until doubled in size. (I put it in the oven with the heat turned off). Line a muffin pan with 8 liners. Punch dough back down, and divide into 8 balls. Put balls into liners in muffin pan, cover with a dry tea towel, and let rest 30 minutes more. Preheat oven to 350 degrees. Whisk egg white with 1 Tbsp. water. Brush panettones with the egg white/water mixture. Bake 25-30 minutes, rotating pan once in oven. Panetonnes are done when golden brown on top and loaves sound hollow when tapped. Remove from pan and let cool on wire rack. Makes 8 mini panettones
Savory Side Dishes:
Make baked sweet potato and potato dishes using canola oil instead of butter, and orange juice or rice milk instead of milk or cream. I prefer yams/sweet potatoes without marshmallows but if you must have marshmallows, look for vegan brands like VeganSweets, made without eggs or gelatin, but be forewarned that they contain the allergen SOY.
Instead of plain rice, mix and match with old world gluten-free grains like quinoa, millet, brown rice, wild rice, and buckwheat. All of these combine well with legumes like lentils or chickpeas, and are wonderful when enhanced with fresh herbs like thyme and sage.
Dip into the plentiful array of winter squash available this time of year–not just butternut and acorn, but delicata, red kuri, and sweet dumplings.
Gravy can be made with olive oil instead of butter, and alternate flours, such as brown rice flour for thickening, instead of traditional wheat flour.
Try making roast brussel sprouts this year instead of drenching them in butter or hollandaise sauce. To roast, cook at 450 degrees on a baking tray, tossed in olive oil and sprinkled with kosher salt and pepper, for 25 minutes, shaking once or twice until a crispy golden brown on the outside, and tender on the inside.
For cranberry sauce, omit walnuts (tree nuts), and use thinly sliced tangerines or mandarin oranges, keeping the rind on, to add texture and color.
Remember: if you’re only doing a few allergen-free dishes rather than a whole hypoallergenic meal, be aware of cross contamination while cooking and serving. Consider labeling dishes with ingredient cards. If the meal is going to be served buffet-style, serve the food allergic person first to avoid cross contamination. For more ideas, see my recipes for Allergen-free Cornbread and Wild Mushroom Stuffing, and vegan, Allergen-free Skillet Cornbread.
Allergen-free Cornbread and Wild Mushroom Stuffing
Posted by Cybele Pascal on November 3, 2006 – 3:15pm.
Allergen-free Skillet Cornbread
Cooking cornbread in a hot cast iron skillet gives it that coveted crust on the outside. This cornbread tastes just like my Southern grandmothers’, but it’s vegan, allergen-free, and gluten-free! Make it for the holidays, or any old time!
2/3 cup white rice flour (I use Bob’s Red Mill)
1/3 cup tapioca flour (I use Ener-G)
3/4 cup yellow cornmeal
1/4 tsp. kosher salt
2 tsp. aluminum-free baking powder
3/4 tsp. baking soda
1 3/4 cups oat milk * or rice milk2 Tbsp. lemon juice
2 tsp. honey
3 tsp. Ener-G egg replacer mixed with 4 Tbsp. oat milk * or rice milk
1/4 cup canola oilPreheat oven to 400 degrees. Preheat the pan, this will give you a nice crust. I use the traditional 10-inch cast iron skillet but you may also use a similarly sized baking pan. Combine flours, cornmeal, salt, baking powder, and baking soda. Combine oat milk, lemon juice, honey, and egg replacer. Whisk well. Add to flour mixture. Add canola oil. Beat until smooth. Remove hot pan from oven and quickly spray with canola oil spray or other oil of choice. Pour in batter and set pan in center of oven. Bake 25-30 minutes at 400 degrees, then turn heat down to 300 degrees and bake another 10 minutes or so until set in the center. Remove from oven. Let cool about 15 minutes before slicing into squares or pie-shaped wedges. Serves 8.
Wild Mushroom Stuffing
This stuffing can be made vegan or non-vegan, depending on personal preference. Either way, it is rich-tasting, exotic, healthy, and delicious.
3 cups cornbread—about 1/2 a recipe for Allergen-free Skillet Cornbread, recipe follows. Preferably stale so it’s dried out a bit.
1/2 cup diced nitrite-free pancetta—look for artisanal brands at stores like Whole Foods and Wild Oats. Omit if making vegan
4 Tbsp. olive oil
5 large shallots minced fine
2 large stalks celery, chopped into 1/4-inch pieces
1/2 lb. wild mushrooms (I like shiitake, but you could also use chanterelles or morels, quartered, or cut into eighths if very large)
1 tsp. fresh thyme, chopped
1 tsp. fresh rosemary, chopped
1/4 tsp. kosher salt
1/4 tsp. pepper
1/4 cup white wine
1/4 cup oat milk* or rice milk
1/3 cup chicken broth— Use vegetable broth if making vegan. Pacific makes 1 cup recipe-sized boxes.Preheat oven to 350 degrees. Cut cornbread into 1-inch-thick slices and place on baking sheet. Bake until golden brown and dried out a bit, about 10-15 minutes. Keep a close eye on it, because you don’t want it to burn. Remove from oven and let cool. Heat a heavy skillet over medium-high heat. Once pan is really hot, add the pancetta and cook until crispy. Remove pancetta from pan and set aside. (Skip this step if making vegan). Add olive oil to skillet, then shallots and celery. Cook, stirring occasionally, until soft, about 3 minutes. Add the mushrooms, thyme, rosemary, salt and pepper. Cook, stirring occasionally, until slightly soft, about 4 minutes. Add white wine and cook, stirring until it’s been absorbed, about 1 or 2 minutes. Add oat milk and cook about 1 minute more. Remove pan from heat. Crumble the cornbread and measure out 3 heaping cups. Add to the pan. Add the crispy pancetta bits (if using). Toss gently. Oil a 9×13-inch pan with olive oil. Spoon in the stuffing and drizzle with chicken broth or vegetable broth. Bake at 350 degrees until crusty and golden brown, about 30 minutes. Serves 4-6.
Allergen-free Halloween Treats
Posted by Cybele Pascal on October 25, 2006 – 6:00am.
Allergen-free Halloween Treats: Chocolate Sunflower Butter Cups, and Old-Fashioned Popcorn Balls
The following recipes are great allergen-free treats for Halloween. Not only are they dairy-free, soy-free, egg-free, peanut-free, tree nut-free, wheat-free, gluten-free (and of course shellfish-free and fish-free!), but they are also made without high fructose corn syrup or artificial flavors or colors, making them healthy whole foods options for this holiday season.
Chocolate Sunflower Butter Cups
These are as easy to make as it gets. I make them with my 5 year old food allergic son Lennon, who likes the process as much as the product.
Ingredients
1 10 oz bag plus 1/ 2 cup Enjoy Life Semi Sweet Chocolate Chips (dairy-free, soy-free, gluten-free, and made in a dedicated peanut-free, tree nut-free facility)
1/4 cup sunflower butter (SunButter is made in a dedicated peanut-free, tree nut free facility)
mini cupcake pan
12 mini muffin linersPut 12 mini muffin liners in mini cupcake pan. Melt chocolate chips in microwave safe bowl, for 30 second increments. Stir. Keep heating until chocolate chips are melted and smooth when stirred. Do not overcook, as chocolate burns easily.
Spoon 1 1/2 tsp. melted chocolate into the bottom of each mini muffin liner, top with 1 tsp. sunflower butter, then 1 1/2 tsp. chocolate. Refrigerate until set. These are great chilled but even better when you let them come to room temperature. Makes 12 cups.
Old-Fashioned Popcorn Balls
These taste just like the popcorn balls I used to make with my mom as a kid. Back in those days, we gave out homemade treats for Halloween.Ingredients
6 cups salted popcorn (pop it yourself for the best flavor)
2 cups salted roasted sunflower seeds (optional, if you choose not to use them, add 2 more cups popcorn instead)
1/2 cup molasses
1 1/2 cups brown rice syrup (Lundberg’s is gluten-free)
1Tbsp. cider vinegar
2 Tbsp. dairy-free, soy-free shortening (I use Spectrum NaturalsPut popcorn in large bowl and stir in sunflower seeds. Bring molasses, brown rice syrup, and vinegar to a boil over medium heat, reduce heat to low and simmer until very hard-ball or crack stage (270° F.), stirring often to prevent burning. This will take about an hour and a half. If you don’t have a candy thermometer, you will know you’ve reached hard-ball stage when the syrup turns into a glassy like spire when dropped into a glass of cold water. Remove from heat, stir in shortening, and pour over popcorn and sunflower seeds. Turn with two large spoons to combine as much as possible, without breaking up the popcorn. Cool slightly. Lightly grease hands with some vegetable shortening, and shape mix into balls. Cool on waxed paper. Wrap balls in wax paper and tie with halloween-themed ties. Makes 10 2 1/2 inch balls.
< src=”http://technorati.com//CODE.js” =text/> Food Allergy Fright Night
Posted by Cybele Pascal on October 25, 2006 – 6:06am.
We look forward to it from the moment summer turns to fall. There are weeks of anticipation. “What are you going to be this year?” you ask your child, and the possibilities get bandied about. But Halloween, or All Hollows Eve is not always so simple.
In fact, if your kid has food allergies, this beloved holiday can be a literal “Fright Night.” For those with severe food allergies, trick-or-treating is like navigating a mine field, particularly if your child has anaphylaxis (a life threatening allergic reaction). For some kids, just one bite of a candy containing only trace amounts of an allergen such as peanuts, tree nuts (walnuts, cashews, etc.), or dairy can cause an anaphylactic response. Other common allergenic ingredients often avoided on Halloween are eggs (think marshmallow filling), wheat (often in licorice, believe it or not), and soy (very often in chocolate). But there are ways to get through Halloween safely, healthily, and still have tons of fun.
First line of defense, always trick-or-treat with your food allergic child. Second, be prepared; bring along your epi-pens (injectors containing epinephrine)—there are too many stories of kids who sneak a bite when mom or dad aren’t looking, so arm yourself against unforeseen accidents. Third, be prepared with candy and treats at home to swap out for unsafe collected candy (along same lines, read every ingredient label, and get rid of any candy without a listing of the ingredients, and never assume a mini version of a larger bar has the same ingredients—often they don’t).
Teach your child to politely decline homemade goodies. Many people suggest asking your neighbors to supply special allergen-free candy for their kids. Personally, I prefer to provide my neighbors with that candy myself. Call me paranoid, but when even my own family members can’t keep the allergen issue straight, why assume your neighbor can… or should. Why not supply several houses around your block with some allergen-free options for your kid? There are many great allergen-free candy options available at The Allergy Grocer. Or check out Econaturals for St. Claire’s
Another way to think outside the traditional box is providing the neighbors with non-candy treats. “What? No candy?!” you ask in horror. Yup, that’s what I’m suggesting. Whether it’s your own swap-out tool, or you give it to the neighbors to distribute, why not try giving your kids Halloween-themed toys? A recent study from Yale University found that children are just as likely to choose a small toy as candy when offered both. Believe it or not, in a trial conducted on Halloween, 2003, of 284 kids ages 3 to 14 who were offered toys and candy, all comparable in size, color, and cost, a whopping 50 percent chose the toys over the candy. I don’t know about you, readers, but that certainly puts a smile on my face. Think of the myriad of healthy options. Think of how much corn syrup you’re avoiding. Light sticks, glow in the dark insects, halloween-themed stickers and pencils, tattoos, vampire teeth, spider rings, light-up eyeballs, the list goes on and on. Some parents of food allergic kids recommend avoiding the whole trick-or-treating experience by doing something else fun on Halloween, like going to the movies. Sure, that might be great for older kids, but little ones love to dress up and be indulged. So as another option to trick or treating, why not throw your own halloween party? That way, you can control what kinds of treats the kids eat. In addition to making Halloween-themed homemade allergen-free treats, here are some great Halloween party ideas:
- Costume Parade
- Halloween Pinata (with 50% safe candy, and 50% Halloween-themed toys!)
- Bobbing for Apples
- Pumpkin Carving/decorating
- Scavenger Hunt
- Ghost Story
- Pin the Wart on the Witch
- Mad Scientist Lab — in a covered box, place items such as peeled grapes (eye balls), spaghetti (veins or worms), potato chips (scabs), dried apricots (ears), tapioca (frog eggs), a big damp sponge (brains), etc.
- Face Painting
- Mummy Wrap (divide into teams and choose a mummy — then compete by wrapping in toilet paper to see who creates the best mummy)
- Magic Show
And don’t forget about that Halloween party at school. To play it safe, you may want to volunteer on that day. Provide some allergen-free options for the party, and keep an eye on your kid. Based on past experience, allergenic ingredients seem to sneak their way into goodie bags not matter how many times you remind others about your child’s food allergies. So get involved and enjoy a happy, healthy, and safe Halloween!
Allergen-free Savory Party Snack Mix
Posted by Cybele Pascal on September 27, 2006 – 7:59am.
Need an allergen-free savory snack mix for a school party, picnic, or after-school snack? Try making this one with the kids for a crunchy mix the whole family will love to munch on. It’s quick, easy, and fun — and it’s free of all top 8 food allergens, and gluten-free, making it a great safe choice. It’s also loaded with fiber and protein, so feel no guilt when you discover it’s also addictive!
Ingredients
2 cups corn checks (I use Health Valley brand*)
2 cups rice checks (ditto)
2 cups Perky O’s (a gluten-free cereal, NOT made with oats)
1 cup allergen-free pretzels (Ener G makes wonderful wheat-free, gluten-free pretzels called Wylde Pretzels)
2 cups salted roasted pumpkin seeds
1 Tbsp. molasses
1 Tbsp. cider vinegar
1/8th tsp. cayenne pepper
1/2 cup safflower oil (or canola oil, or sunflower oil)
1/2 tsp. garlic powder
1 tsp. onion powder
1 tsp. celery salt
Preheat oven to 250 degrees. Combine corn checks, rice checks, Perky O’s, pretzels, and pumpkin seeds in a large bowl. Toss gently.
Combine molasses with cider vinegar and cayenne pepper. Blend well. In a large heavy pan, heat safflower oil over medium heat. Add molasses mixture and blend. Add garlic powder, onion powder, and celery salt. Reduce heat to low and cook, stirring, about 2 minutes. Add cereal mixture and gently turn with a wooden spoon until all the cereal mixture is coated.
Remove from heat and divide between two cookie sheets, spreading out mix into a thin layer.
Bake 45 minutes, gently turning mix with a spatula every 15 minutes. When done, spread out onto paper towels to cool. Store in an airtight container. Makes about 18 1/2 cup servings.
*Because each person’s food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns BEFORE consumption. Ingredients and manufacturing practices can change overnight and without warning, making my information quickly out-of-date.
Allergen-free, Gluten-free Pasta with Roast Cherry Tomatoes, Grilled Chicken, and Pesto
Posted by Cybele Pascal on July 26, 2006 – 7:40am.
Summer is the season for tomatoes and basil! But with pesto usually off-limits for people with food allergies—it traditionally contains tree nuts and dairy—I set about creating an allergen-free version of the original. The sweet and tangy roasted cherry tomatoes are the perfect compliment to the earthy flavor of the basil and the smokiness of the grilled chicken. Upon tasting this recipe, my 4 1/2 year-old son, Lennon (who has food allergies) even asked, “Can I have this pasta for lunch every day?” There is no greater compliment.
Ingredients
Pesto:
1/3 cup raw pumpkin seeds
1 clove garlic
1 cup tightly packed fresh basil
3/4 cup extra virgin olive oil
1/4 tsp. kosher salt
1/4 cup gluten-free bread-crumbs (I like Orgran, made from rice)Roasted Tomatoes:
1 lb. cherry tomatoes
2 Tbsp. extra virgin olive oil
kosher salt and fresh ground pepperChicken:
1 lb. chicken breast (if you’re short on time, buy it pre-grilled)
extra virgin olive oil for drizzling
kosher salt and fresh ground pepper1 lb. rice or corn-quinoa penne or spirals or shells
6-8 large basil leaves to garnishRoast the pumpkin seeds by heating a heavy skillet over high heat, adding seeds and shaking pan until they turn a lovely golden color.They will puff and make a popping sound as you do this. Remove from pan and let cool to room temperature. Put pumpkin seeds in food processor and grind into fine meal. Add garlic and puree. Add basil, and blend until finely chopped. Pour in extra virgin olive oil, a little at a time, until pesto is nice and smooth. Add salt and gluten-free bread crumbs. Combine thoroughly and set aside. (This can be made in advance. Makes 1 heaping cup.)
Preheat oven to 425 degrees. Cover a baking tray with aluminum foil, scatter tomatoes on it, drizzle with 2 Tbsp. extra virgin olive oil, sprinkle with salt and pepper, and toss till all the tomatoes are coated. Roast until tomatoes collapse in on themselves, about 30 minutes (it will be less if the tomatoes are the really tiny).
Put water on to boil, and cook pasta according to instructions on packet.
Pound the chicken between two sheets of plastic wrap with a meat mallet till it is 1/2 inch thick. Drizzle with extra virgin olive oil, sprinkle with salt and pepper, and grill over high heat, about 3 minutes per side. Dice into 1 inch pieces.
Remove from tomatoes from oven and let sit. (This step can be done in advance, but make sure tomatoes are at least room temperature before serving.)
Drain pasta and toss with olive oil to coat in a large pasta bowl. Add the pesto and chicken. Toss. Add the roasted tomatoes and gently toss one more time. Scatter 6-8 basil leaves over top. Serves 8.
School
< src=”http://technorati.com//CODE.js” =text/> For sandwich filling, I prefer the readily available Applegate Farms
My # 1 favorite allergen-free kid food is sunflower seed butter, which is a great substitute for peanut butter. Try it or with a little jam or sliced bananas. My sons never grow tired of this lovely spread, and neither do I! Sungold makes fantastic sunbutter, which is manufactured in a dedicated peanut-free facility, while Trader Joe’s and Kettle brand also offer their own varieties.
For other
Next, move on to allergen-free lunch accessories, or in plain English, chips. In addition to good old potato chips (check to be sure they’re not cooked in peanut oil or soy oil), Terra makes snack-pack-sized Terra Chips, and Garden of Eaten’ makes snack-pack-sized Blue Corn Tortilla Chips. Another brand of kid-friendly allergen-free chips are Robert’s American Gourmet (makers of Pirate’s Booty and Veggie Booty, among others). My son’s favorite are Tings, which are just like cheese doodles but without the cheese, so dairy and wheat allergic kids can enjoy. Robert’s American Gourmet also makes Potato Flyers, which are a fun crunchy snack shaped like pork rinds, but a much, much times better for you. And speaking of “better for you,” try switching out English peas, mini carrots, or sugar snap peas for the chips on occasion. When they’re in season, there’s nothing more fun than shelling your own peas. It’s a cool food to bring to school, trust me.
For a drink, try juice boxes or rice milk, now available in lunch-box-size from Rice Dream. And for dessert-well there’s always fruit, small boxes of raisins, fruit roll-ups, individually sized portions of applesauce. In place of yogurt squeezies, try Walnut Acres Organic Fruit Squeezies. For something slightly more decadent, but still healthy and allergen-free, try Enjoy Life cookies, or snack bars. If your local health food store or grocer doesn’t carry these foods, ask for them. Demand increases supply!
To finish it all off, pack your child’s lunch in the really “cool” neon green lunch bag from AllergyKids. This bag is a perfect metaphor-while it looks like a normal lunch bag, it’s specifically made for those with food allergies, and sports the bold new universal food allergy symbol from AllergyKids on the front, giving a simple but special warning to teachers and other kids that your child has food allergies.
Hearty Four Bean Stew – Recipe
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005).Simple Solution
Beans are a cornerstone of the Mediterranean diet, packed with fiber and protein without a lot of fat or cholesterol. The flavor of this hearty stew–with its touch of honey, lime, and Dijon mustard along with healthful garlic and fresh parsley–makes it taste like you labored over the stove for hours, even though you won’t have to!We serve this nourishing stew with biscuits or a loaf of crusty bread, but those with wheat allergies might enjoy it with puffed mochi. Any way you dish it up, Hearty Four Bean Stew is sure to please: this is one-pot cooking at its finest.
INGREDIENTS
3 tablespoons olive oil
1 large red onion, diced
4 large garlic cloves, minced
3 carrots, chopped
3 stalks celery, chopped
1 tablespoon fresh thyme, or 1 teaspoon dried
1 15-ounce can lima beans
1 15-ounce can kidney beans
1 15-ounce can pinto beans
1 15-ounce can black beans
2 tablespoons rice vinegar, or cider vinegar, or red wine vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
1 teaspoon salt
1/2 teaspoon pepper
4 tablespoons chopped parsley
2 cups water
Juice of 1 lime1. Saute onion and garlic in olive oil in a large pot over medium heat until soft. Add carrots and celery and cook until softened. Add thyme and cook a minute or so.
2. Add beans (do not drain them), vinegar, honey, mustard, salt, pepper, half of the parsley, and water. Bring to a boil reduce heat to a simmer over low heat and cook, loosely covered, for 2 hours, stirring every 20 minutes or so.
3. Remove from heat and add lime juice and the rest of the parsley. Serve hot.
Serves 6.Helpful Hints
Although the recipe calls for canned beans, feel free to use dried ones that you cook yourself, using about 1 1/2 cups of each kind of cooked bean for the recipe.Creamy Red Pepper Soup – Recipe
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005).Simple Solution
This gorgeous orange-red soup brimming with vitamin C can be made with or without dairy to create a creamy and colorful meal that will perk up even the drabbest winter day.Try serving Creamy Red Pepper Soup with a crisp salad and blue corn tortilla chips to complement its fiery color. You’ll receive a bounty of antioxidants in every mouthful of this flavorful soup.
INGREDIENTS
2 medium potatoes, chopped into 1-inch pieces
6 cups good-quality vegetable broth
4 red or orange bell peppers, deseeded and chopped
1 large onion, minced
4 tablespoons olive oil
1/2 cup canned tomatoes, chopped
2 tablespoons oat, rice, or wheat flour
1 cup enriched rice milk or whole milk
1 scant tablespoon honey
1/2 teaspoon paprika
1/4 teaspoon cumin
2 tablespoons Port or dry sherry
Salt and freshly-ground pepper to taste
Chopped fresh parsley for garnish1. In a large pot, cook the potatoes in 2 cups broth over medium heat, loosely covered, until very tender, about 30 minutes.
2. While potatoes are cooking, in a large heavy-bottomed pot, saute minced onion in 2 tablespoons olive oil over medium heat until softened but not browned. Add chopped peppers, chopped tomatoes, and remaining 4 cups of broth. Cook until peppers are very soft.
3. When potatoes have softened, puree in a blender with their broth and replace in pot. When peppers are soft, puree the pepper/tomato mixture in batches, adding it to the potato puree in pot.
4. Use the pot that the peppers cooked in to heat the remaining 2 tablespoons of oil. Stir in flour and cook over medium-high heat, stirring constantly, for about 2 minutes, then add milk or rice milk. Cook, stirring frequently, until this sauce thickens into a roux. When thick and creamy, add to puree in soup pot, stirring to combine.
5. Turn heat under soup to medium-low, and add honey, paprika, cumin, port, salt, and a few grindings of fresh pepper. Simmer 20 minutes, stirring occasionally.
6. Serve hot, garnished with fresh parsley.
Serves 8.
Pumpkin Seed Butter
Nutty and sweet, pumpkin seed butter is a wonderful alternative to peanut butter or other nut butter spreads. I love it on toast for breakfast, it makes a great PB&J for the kids, it’s great in cookies, after school snacks, spread on apples, you name it. It’s highly nutritious, packed full of protein, iron, zinc, and potassium, and if you make it with flax seed oil, also omega-3 fatty acids. It’s only drawback is that it’s expensive, often about $15 a jar. But not if you make it yourself! You can save yourself more than $10 a batch by whipping up your own in about 2 minutes. Here’s how. You’ll need a food processor.
1 cup pumpkin seeds
4 Tbsp. mild vegetable oil (safflower, sunflower, canola, or my personal favorite, Spectrum Organic Flax Oil*)
1/8 tsp. kosher saltPut pumpkin seeds in food processor. Blend until a fine powder. Don’t rush it. Add oil, 1 tablespoon at a time, blending after each. Add salt. Blend until smooth. Decant and keep in the refrigerator. Makes an ample 1//2 cup.
*If you’re going to be cooking with the pumpkin seed butter, don’t use flax oil, use safflower, or sunflower oil, or another such oil that can withstand high temperatures. For more info on cooking oils, see the section “About Cooking Oils” in The Whole Foods Allergy Cookbook.
< src=”http://technorati.com//CODE.js” =text/> ENGLISH BEEF STEW
The following recipe is a loose adaptation of my mother’s English Brown Stew. It’s a great winter meal. I made it a couple of nights ago, and my two-year-old said, “Vewy good, mommy!” My recipe is free of all top 8 Food Allergens. I have given proportions for 12 servings, because I like to make enough so that I can freeze half for dinner at a later date.
2 1/2 lbs organic beef, cut into 1-inch cubes (Grateful Harvest sells organic grass-fed beef stew cubes)
1/2 cup oat flour
1/4 cup olive oil
2 cloves garlic, minced
1 cup diced onion
1 tsp kosher salt
1/2 tsp pepper
1/2 tsp paprika
big dash allspice
1 tablespoon honey
juice of 1 lemon
1/2 cup organic ketchup (Trader Joe’s or Annie’s are both good brands)
5 cups boiling water
1 6.5 oz container D’Artagnan Demi Glace (available in the meat section at most supermarkets — if you can’t find it, omit the Demi Glace and substitute 5 cups low-salt beef broth for the boiling water, but the Demi Glace really is wonderful, so try to find it first)
2 cups pearl onions * (see below for preparation tips)
4 or 5 large carrots, sliced
4 or 5 stalks celery, chopped
2 heaping cups halved baby white potatoes, or regular potatoes, cubed* To de-skin the pearl onions, cut off their tops and bottoms. Drop them in boiling water and cook about 5 minutes. Drain and rinse with cold water. The onions will pop out of their skins easily.
Dredge beef in oat flour, shaking off extra. Heat olive oil in large heavy pot over medium-high heat. Brown beef in batches, being careful not to overcrowd the pan. Once it’s all been browned, add all back to pan. Add garlic, onion, spices, honey, lemon juice, ketchup. Stir well. Add boiling water, and Demi-Glace. Mix. Bring to a boil, reduce heat to low, and cover. Simmer, stirring every so often for 1 1/2 hours. Add pearl onions, carrots, celery, and potatoes. Cover, and cook another hour. Adjust salt and pepper as necessary. Serve with a light green salad. Makes 12 servings. Note, it’s even better the next day!
The following is excerpted from an email from Lauren Moynihan:
“this is my grandma’s vinegar chicken recipe… it’s my all time favorite food. most of the measurments, you do by how you like things, like if you like vinegar add more vinegar. also her measurments aren’t by cups or anything… she goes by glasses.
clean chicken and dry it in a paper towel. we use thighs but i have heard that any kind of chicken tastes good with it cover the bottom of a wide pan with olive oil
brown the chicken on both sides in a single layer taking out the finished peices before adding more. after your done browning it, add all the chicken back in
chop up 4 or 5 cloves of garlic and throw it in the pan use about a teaspoon of oregano, sage, thyme, rosemary, or whatever other herbs you want to use
fill a juice glass with half apple cidar vinegar and half balsamic vinegar and add it to the pan add salt and pepper and mix it with a wooden spoon to cover all the chicken with the vinegar mixture add about a half a glass of water lower heat and cover cook for about a half hour add sliced mushrooms and olives at the end and cook for about 5 more minutesif you have leftovers and put it in the refrigerater, the sauce becomes almost like a gel but if you heat it up again it turns back into sauce.
i hope you like it 🙂English Cranberry Pudding
Vegan, Dairy free, Soy free, Egg free, Wheat free, Peanut free, Tree Nut free, Fish free, and Shellfish free RECIPE
One of my favorite food magazines is Saveur. Not only do they have exotic recipes, but the photography is spectacular. I reccommend it to any foodie, and all hungry readers. This month’s issue lists their top 100 favorites, and #24 was Cranberry Pudding. I was delighted to find this recipe, because it was easily adaptable to a hypoallergenic version.
The recipe called for two 2 1/2 cup glazed ceramic pudding basins, available from Sur La Table (800 243-0852, or http://www.surlatable.com). However, i didn’t have these on hand, and I’m sure most of you out there don’t either. So I made due with two heavy ceramic bean pots that held 2 cups of liquid each. I’m sure you can use little casseroles, or custard cups, or even a solid heavy ceramic bowl. Whatever you use, make sure it can withstand high heat since you’ll be boiling it.
This recipes is an old-fashioned English steamed pudding. The Saveur version recommended serving it with whipped cream. I have substituted hard sauce, a sweet sauce often served with steamed puddings, apple pie, mince meat pie, etc.
CRANBERRY PUDDING
5 Tbsp. vegetable shortening (I use spectrum naturals organic shortening which is soy and dairy free)
1 1/4 cup dried cranberries (or cherries, or chopped pitted prunes)
3/4 cup fresh bread crumbs* (I used gluten free, wheat free brown rice bread, but use whatever you prefer, spelt, etc.)
1/4 cup + 2 Tbsp. oat flour
1/4 cup + 2 Tbsp. barley flour
1 tsp. finely grated orange zest
1/2 tsp. aluminum-free baking powder
1/3 cup fresh squeezed orange juice
1/3 cup water*to make bread crumbs, dice bread up very small and put on a cookie sheet in the oven or toaster oven at 375 degrees till lightly golden and no longer soft, shaking the tray occasionally. Let cool before using.
Combine 4 Tbsp. vegetable shortening with cranberries, bread crumbs, flour, orange zest, and baking powder in large bowl. Stir well with a wooden spoon. Add orange juice and water and stir until mixtue becomes a thick batter, about 1 minute.
Grease two ceramic pudding basins (about 3″ deep and 5″ wide) or mini casseroles, or bowls, or bean pots, or whatever ceramic basins you will be using, with the remaining 1 Tbsp. of vegetable shortening. Lightly pack 1/2 the batter into each of the basins. Cover each basin with 2 layers of waxed paper, then 2 layers of foil, and secure tightly with kitchen twine. You want to make sure the waxed paper and foil are on really tightly, because you don’t want the water getting into the basin, or you’ll wind up with watery mush. You will need a large wide pot. Put a steamer basket or circular rack in the bottom. I didn’t have one pot large enough so i used two, one for each basin. Put the basin on the rack or steamer basket, and fill the pot with water until it reaches 2″ up the sides of the basins. Cover pots, bring water to boil over high heat, then reduce heat to low, and simmer 3 1/2 hours, replenishing water as necessary (with boiling water). Remove basins from pot and let cool about 10 minutes. Remove wax paper and foil, run a knife gently around the edges of pudding to loosen and turn out onto a small plate. Serve warm with Hard Sauce (recipe follows). Serves 4.
HARD SAUCE
1/4 cup vegetable shortening
1/4 cup beet sugar
1/4 tsp. vanilla extract
1 1/2 tsp. rum, or brandyMix vegetable shortening with sugar till creamy. Add vanilla extract. Beat in thoroughly. Add rum, 1/2 tsp. at a time, till really creamy. Chill in fridge about 1/2 an hour before eating with pudding. Yum!
ALLERGEN-FREE CHOCOLATE CHIP COOKIES
I made this one up using ingredients from my two new sponsors, Spectrum and Enjoy Life. They are sooo yummy!!!!
1 cup Spectrum Naturals Organic Vegetable Shortening
1 3/4 cups date sugar or beet sugar or a mixture (I used 1 1/2 cups date sugar with 1/4 cup beet sugar because date sugar is more nutritious and not too sweet — All date sugar would be great as well)
1 tsp. vanilla extract
3 tsp. Ener-G Egg Replacer mixed with 1/4 cup rice milk
2 Tbsp. rice milk
pinch salt
1 cup oat flour
1 cup barley flour
1 tsp baking soda
1 cup Enjoy Life dairy-free/soy-free chocolate chipsPreheat oven to 375. In an electric mixer, or a large bowl, cream sugar with shortening. Add vanilla extract, Egg Replacer, and rice milk. Combine flours, salt and baking soda. Add to bowl. Combine completely. Then fold in chips. Drop by heaping tablespoons onto greased cookie sheet. You may want to flatten them a bit into round cookie shape. Cook 11 minutes. Transfer to cooling rack and let cool before eating. Serve with a chilled glass of vanilla rice milk. Makes about 2 dozen. Yummy!
Snack
Melt Enjoy Life Dairy-free/Soy-free Chocolate Chips in a heavy saucepan over very low heat, stirring constantly. Once melted, dip Ener-G allergen-free gluten free Wylde Pretzels in and swirl, pulling out individually with a fork. Lay out on wax paper on a cookie try. Once finished, refridgerate for a couple of hours. Soooooo yummy. Also, try with Gorilla Munch cereal or raisins. The kids will LOVE this one.GLUTEN FREE FLOUR SUBSTITUTE
1. After receiving requests from people on gluten-free diets for alternate flours, I’ve done some experimenting. Your best bet is to use BOB’S RED MILL ALL PURPOSE GF BAKING FLOUR. It is free of all top 8 food allergens, and is also gluten free. It is made from Garbanzo Flour, Potato Starch Tapioca Flour, “Sweet” White Sorghum Flour, and Fava Flour. You may substitute it cup for cup in my recipes. For example if a recipe calls for 1 cup barley flour, and 1 cup oat flour, then substitute 2 cups of Bob’s Red Mill All Purpose GF Baking Flour. It makes for very tasty muffins, etc. Pancakes come out a little thinner, more like crepes, due to the lack of gluten (which helps baked-goods rise), but they’re still tasty. I have yet to make a cake with this flour, and will update once I’ve done so.
CORN FLAKES (and other flakes)
2. In response to an anonymous question in comments, I have used many types of Corn Flakes in making cornflake crumbs for recipes like the Breaded Chicken Cutlets. Health Valley, Arrowhead Mills, Erewon, Nature’s Path. But, as with all other labeling as of January 2006, many labels now list the potential of traces of allergens that were never listed before. So brands like “Health Valley” may contain trace elements of allergens.Arrowhead Mills Organic Corn Flakes do not list any potential allergenic ingredients, and thus seem like the safest bet (I haven’t checked Erewon Flakes yet, they may be fine too). Arrowhead Mills Organic Corn Flakes are made from Organic Corn Grits, Organic Fruit Juice Concentrate, Organic Corn Bran Flour, Sea Salt, Ascorbic Acid (vit C) and Natural Vitamin E. Hope that’s helpful! And as always, if you have any concerns, contact Arrowhead Mills directly.
p.s. If you wish to use their Organic Amaranth Flakes or Organic Oat Bran Flakes in a recipe that calls for cornflakes, they will work just fine. I use them all interchangebly. For example, I often use Oat Bran Flakes when making the Spaghetti with Turkey Meatballs.SOCCA RECIPE
Last month I wrote about a restaurant in Berkeley, CA, called Socca Oven, where all they serve are Soccas. Soccas are Provencal pancakes (savory or sweet) that are traditionally made with chickpea flour (garbanzo flour).
Soccas go back at least to 1860. They are from Southern France, but were most likely an import from Northern Africa, where they eat a lot of chickpeas. In the 19th Century, there were Socca sellers at the markets and at work sites where they provided the favorite morning meal of the workers. The Socca sellers used special wagons with built-in charcoal ovens to keep their wares hot while they announced them with the appropriate cries of Socca! Socca! Socca!
I became interested in Soccas because they are allergen-free, gluten-free, low carb, high protein, and delicious!
I have kept my Socca recipe simple, because I like the rustic flavor. You can top it with olive oil, salt and fresh pepper, or go all out, topping it with things like carmelized onions and grilled rosmary chicken breast. For inspiration go the Socca Oven website at Soccaoven.com and look at their offerings. It will give you an idea of the kind of fun you can have with soccas.
Socca de Nice
1 1/2 cups cold water
3 tablespoons olive oil*
1 teaspoon kosher salt
2 cups chickpea flourPreheat oven to 575 degrees (f)
In a large bowl, whisk together water, olive oil, and salt. Add chickpea flour, a little at a time, whisking in completely. You want this batter smooth! Once you’ve added all the flour, and whisked it so it has absolutely no lumps, set aside. Preheat an 11 1/2 inch cast iron skillet in the oven, 4-5 minutes. Remove (with an oven mitt or potholder, this baby is HOT!). Put a little olive oil in the pan. Swirl it around. Then, working quickly, add a heaping 1/2 cup of the batter to the pan, swirling it around to fill the pan in an even layer. Put in oven and cook 5-7 minutes, till browned a bit around the edges. Remove from oven. Flip. It should be golden brown on the bottom. Remove to plate, add a little more olive oil to the pan, another 1/2 cup batter and cook, and so on. This recipe makes 4 socca, ie 4 servings. Eat hot. You can cut it into wedges and dip it into olive oil, or drizzle olive oil on top, and sprinkle with salt and pepper.
* to add herbal flavor, you my heat 1/2 teaspoon of dried herbs like rosemary or thyme in the olive oil for 2 minutes over medium heat. Let the olive oil cool before making recipe.
You may also make these on the stove top. I like the texture slightly better in the oven, but the stove top is much quicker. To do so, heat your cast iron skillet over medium high heat. Add a little olive oil. Once hot, add batter. Cook about 1 minute, flip, cook 1 minute more. Remove from pan.
Recipe Updates
Dear Readers:
I tried making my Breaded Chicken Cutlets recipe with Perkey’s Nutty Rice, which is a gluten-free and nut-free cereal, and it came out just great! In fact, it might be better than the cornflakes. You may substitute Perky’s Nutty Rice in any recipe in which I recommend using cereal.
Now, I tried using the Nutty Rice (no nuts, just a nutty texture)because a reader asked about finding cornflakes that weren’t at risk for cross-contamination from soy. As some of you may remember, I went on a cereal hunt for any kind of non-wheat flakes that were risk-free for contamination from allergens. I couldn’t find a single brand that was processed in a completely “Dedicated” plant. Even Perky’s cereals are processed in a “Facility that also manufactures products containing soy and gluten.” But they say, “Strict manufacturing and sanitation practices are employed to prevent cross-contamination”.(From their box)and “This product is routinely batch-tested for gluten” (also from their box). Are y’all sick of me talking about labeling yet? Better not be, because I’m just getting started! This whole business of “May contain” on labels has absolutely no regulations, and we in the food allergy community need to change that, because it’s causing a lot of fear and confusion.
But back to Perky’s for a second. Though they list this disclaimer, (which I believe is to deter litigious consumers), rest assured that this brand is owned by Enjoy Life, one of the premiere allergen-free, gluten-free manufacuters. It just goes to show, you can’t avoid this very very very small risk of cross-contamination anywhere, not even with the allergen-free brands. And I’ll be back with that article I’m writing on labeling very soon….
On to Gluten-free baking. I tried making my Classic Chocolate Layer Cake recipe with Bob’s Red Mill All Purpose GF Baking Flour, and it came out fine. It tasted great. It’s slightly heavier than when you make it with oat flour and barley flour, but surely still tasty. The one thing I would say, is eat it quickly. Gluten-free baked goods don’t seem to have as long a shelf life. Next, I tried making my Cherry Pie with this same GF flour. The crust was very hard to roll out, and I found I had to just use my fingers to patch it, and mold it together a bit. It came out tasting good, and was flakey, but personally, I think it’s more trouble than it’s worth. Again, it had a short shelf life. Something happens to the texture with the GF baked goods after a day or two, they get a little soggy and dense. If anyone has another GF crust recipe they’d like to share, bring it on. And I’ll keep experimenting with other GF flours. I have a feeling that crust calls for the potato and tapioca flours/starches, which will have less density.
Here is a new immune boosting, allergen-free salad dressing recipe that’s great for summertime. I made it up a couple of weeks ago, and am addicted. Both Pomegranates and Avocados are extremely good for your health. Pomegranates immune boosting properties are said to help guard against premature aging, heart disease, Alzheimer’s and cancer! And avocados are revered for their healthy fats. They are cholesterol free, high in monounsaturated fats, and have 7 fatty acids, including the uber-healthy Omega 3 and 6.
POM/AVO DRESSING:2 Tbsp. Pomegranate Glaze (or any pomegranate reduction you can find — readily available at supermarkets since this whole pomegranate craze began)
2 Tbsp. Lemon Juice
½ tsp. Dijon mustard
1 Tbsp. Honey
4 Tbsp. Avocado Oil
6 mint leaves, torn or choppedCombine Pom Glaze, Lemon Juice, Dijon Mustard, and Honey. Add Avocado Oil, 1 Tbsp. at a time, whisking thoroughly to really imulsify the dressing. Add mint. Makes about 1/2 cup of dressing (enough for two of the following salads). Feel free to increase the quantity of the dried cranberries and pumpkin seeds if you wish. It’s a matter of taste.
1 bag mixed baby spring mix/field greens/baby greens (all the same thing)
1/4 cup green grapes, halved
2 Tbsp. dried cranberries
2 Tbsp. roasted pumpkin seeds ** to roast your own raw pumpkin seeds, which I think is preferable and delicious, heat a heavy skillet over medium heat. Add the seeds. Cook, shaking the pan every so often, until the seeds start to make a popping sound. Remove from heat and toss directly onto salad. It’s great when they’re still a little warm, because they pair so well with the cool green grapes.
If you can eat goat cheese, you may add a mild goat cheese to this salad as well.
Enjoy! And check back in the next few days for my new Allergen-free Chicken Mole Recipe (mole usually has peanuts and almonds in it, but I’ve found a way around that.
Also coming soon… recipes for Soccas, the chickpea flour pizza/tortillas I wrote about last month.Pasta Primavera with Leek Sauce
This recipe is a real showcase for summer vegetables, with a rich medley of color and flavor. The dish tastes indulgent, without being the slightest bit decadent. It is low fat, and has no cholesterol, and yet, is still a cream sauce!
Leek Sauce:
4 leeks, (white and pale green part only), cleaned, and thinly sliced
2 Tbsp. Olive Oil
2 cups Vegetable Stock
1 medium potato (1/2 lb.), cubed into 1 inch pieces
1/2 cup rice milk
1/2 tsp. kosher salt
fresh ground pepperPasta:
1 lb. corn-quinoa or rice spaghetti, linguine, or fettucine
1/4 cup olive oil
2 cloves garlic, minced
2 small zucchini (about 3/4 lb.) cubed into 1/4 inch pieces
2 small yellow squash (about 3/4 lb.) cubed into 1/4 inch pieces
2 carrots, cubed into 1/4 inch pieces
1/2 lb. asparagus, cut into 1/4 inch pieces
1/4 cup chopped parsleySaute leeks in 2 Tbsp. olive oil over medium heat for about 5 minutes. Add vegetable stock, 2 Tbsp. white wine, and potatoes. Cook at a simmer 25 minutes. Puree in food processor. Add puree back to pan. Add rice milk, remaining 2 Tbsp. white wine, salt, and freshly ground pepper to taste. Simmer 2-3 minutes more. Remove from heat.
Put your pasta water on to boil, and cook pasta following instructions on package.
Meanwhile, in a large saute pan, heat 1/4 cup olive oil over medium heat, add garlic, and cook, stirring, 1 minute. Add zucchini, squash, and carrot and cook about 5 minutes, stirring a few times. Add asparagus, cook 3 minutes more, till all vegetables are tender. Combine veggies with leek sauce, and heat through. Put a little olive oil in the bottom of your pasta bowl. When pasta is cooked to Al Dente, drain, and put in pasta bowl. Toss with olive oil, top with leek sauce and veggies, sprinkle with parsley, and serve. Add salt and pepper to taste.
Serves 8.Pasta, the staff of life. They say it’s bread, but I don’t think so. Does bread come in over 350 shapes, colors and sizes? Does bread have never-ending sauce options? Can you eat bread alone every single night? Maybe, but I’d bet you’d rather eat pasta.
Unless you’re allergic to it, of course. In fact, if you’re one of the 12 million Americans with food allergies, you’re probably avoiding one or more of the following foods; wheat/gluten, dairy, eggs, soy, peanuts, tree nuts, fish, or shellfish. Given that pasta dishes are generally comprised of wheat/gluten, dairy, and eggs, and sometimes tree nuts, fish or shellfish, eating pasta may seem like an impossibility. Not so! By swtiching to gluten-free noodles and using a little ingenuity with sauces, pasta will be the centerpiece of your summer table.
Finding a good wheat-free, gluten-free pasta takes a bit of patience. As an experiment, I set about testing all that I could get my hands on. Luckily, the industry has come a long way in meeting public demand for gluten-free pasta. Only a couple of years ago, there were very few options, and most gluten-free pastas would disintegrate into a mushy, gloopy mess. Al Dente was unheard of, never mind twirling a long strand of spaghetti around a fork.
Not true anymore. While you still have to avoid a few brands that have not moved beyond a product that cooks into some sort of gruel, the following are some GREAT brands of pasta.
As far as I’m concerned, Tinkyada is the gold standard of rice spaghetti. It has a firm texture, and lovely taste. It is made with whole grains (brown rice, and rice bran), in a factory wthat produces only rice pastas, eliminating the risk of cross-contamination with other grains. Tinkyada is available at most health food stores and many regular grocery stores. Pastariso also has excellent texture, but I detected a faintly bitter aftertaste. Pastariso makes potato pastas as well, and is also produced in a dedicated gluten-free facility. Lundberg, the grandaddy of rice pastas has a great flavor—be sure to check out their short pastas (spirals, penne).
I was less enthusiastic about Mrs. Leepers, an Italian brand of rice pasta. To avoid the noodles turning to mush, I had to cook them for less time than instructed. However, they do come in multi-colored vegetable spirals, which is appealing to kids. Trader Joe’s brown rice pasta was weird, to say the least. Though I cooked it to the maximum suggested time, it seemed completely underdone. I drained it anyway, because the instructions warn against overcooking, and after a few minutes, the texture improved. The next day, however, the leftovers were as hard as a rock, and completely inedible.
After my rice pasta adventures, I moved on to other gluten-free pastas, containing corn or quinoa. DeBoles corn pasta, the most accessible gluten-free pasta at supermarkets and grocery stores, had good flavor but the noodles didn’t hold their shape, with the spaghetti/linguine looking more like shredded egg noodles. My favorite gluten-free pasta is Quinoa Corporation’s Ancient Harvest Quinoa Linguine. A blend of corn flour and quinoa flour, it had the best texture, a lovely pale yellow hue, and never got the slightly slimy coating that can accompany rice pasta. Even better, quinoa is an ancient grain with complete protein, (read: super-nutritious).
With pastas out of the way, I moved on to creating the sauce. For inspiration, I looked to the Italians, who know to rely on basics for flavor—ingredients like onions, garlic, fresh tomatoes, rich chicken or vegetable stock, white wine, fresh herbs, olives, sea salt, freshly ground black pepper, red pepper flakes, sausage, prosciutto, or bacon ( try nitrite free). Just a few of these flavorful ingredients combined gave me a great sauce, and you can do the same at home. During these summer months, look to your local
Black-Eyed Pea Cakes, Roasted Red Pepper Coulis and Braised Kale
Posted by Cybele Pascal on August 30, 2006 – 7:57am.
A natural antihistamine grand slam! Almost every single ingredient in this recipe is a powerhouse natural antihistamine. It’s gorgeous, and intensely healthful. The red bell peppers, black-eyed peas, sweet potato, parsley, kale, lemon, and cayenne pepper are loaded with Vitamin C, the onion, garlic, and parsley are great sources of quercetin, and the flax seed oil and canola oil are high in Omega-3 Fatty Acids. It is also vegan, and free of all top 8 food allergens.
Ingredients
Roasted Red Pepper Coulis:
2 red bell peppers*
canola oil for coating the peppers
1 clove garlic
1/4 tsp. kosher salt1/8th tsp. cayenne pepper
3 Tbsp. flax seed oilBlack-eyed Pea Cakes:
1 15 oz can black-eyed peas (1 1/2 cups)
1/2 cup onion, diced
1 clove garlic, minced
1 Tbsp. canola oil
1/2 red bell pepper, diced
1 cup raw sweet potato (or yam), grated/shredded
1/4 tsp. kosher salt (1/2 tsp. for low-salt black-eyed peas)
1 tsp. cumin
1/8th tsp. cayenne pepper (can be less if for kids)
1/8th tsp. black pepper
2 Tbsp. tightly packed chopped parsley
1/2 cup gluten-free bread crumbs1/4 cup white rice flour
2 Tbsp. canola oil for fryingBraised Kale:
10 cups tightly packed kale (about 2 bunches)washed, de-stemmed, and cut into 1 inch ribbons*
1/4 cup canola oil
1 cup soy-free, gluten-free vegetable broth(try Pacific –they make 1 cup recipe sized cartons)
1/2 tsp. kosher salt
2 Tbsp. lemon juicePreheat broiler. Coat peppers with canola oil. Broil peppers 20 minutes, turning every 5 minutes until charred on all sides. Remove from broiler and put in a paper bag, sealed at the top. The steam will loosen the skin. Let sit for 15 minutes. Peel, core, and de-seed. Puree garlic in food processor. Add peppers and puree. Add salt and cayenne pepper. Puree. Add flax seed oil, 1 tablespoon at a time. Puree until smooth and creamy. Transfer to a squeeze bottle using a funnel, or to an airtight container. (This can be made in advance, just let it come to room temperature before serving.)
Empty half the drained black-eyed peas (3/4 cup) into a large bowl. Mash with the back of a fork against the side of a bowl. Sauté onion and garlic in 1 Tbsp. canola oil over medium-high heat, about 3 minutes, stirring. Add red bell pepper, and cook about 3 minutes more until pepper is slightly softened. Add onion mixture to mashed black-eyed peas. Mix in sweet potato, remaining black-eyed peas, salt, and spices. Mix in parsley and gluten-free bread crumbs. Divide into 4 balls. Lay out a sheet of wax paper on a tray. Mold balls into cakes, about 1 inch thick and 3 inches in diameter. Place on wax paper, cover with plastic wrap or foil, and refrigerate until needed. (These can also be made several hours in advance.)
Heat canola oil over medium-high heat. Add kale and cook, stirring frequently, until just wilted. Add vegetable broth and salt. Stir, reduce heat to low, and cook covered about 8 minutes to braise the kale until it becomes tender. Remove lid and cook about 5 minutes more, to reduce broth. Remove from heat, and stir in lemon juice.
Remove black-eyed pea cakes from fridge. Put white rice flour on a plate, and coat cakes with it. Heat 2 Tbsp. canola oil in a large cast iron skillet (or nonstick frying pan) over medium heat until oil begins to ripple. Gently place cakes in pan and cook 4 minutes per side until golden brown. Avoid the temptation to cook them longer, they do not need it.
Using tongs, divide the kale evenly between four plates (being sure to let the excess broth drip off, you don’t want it soupy). Top with a black-eyed pea cake, and drizzle with roasted red pepper coulis. Serves 4.
· Time saver tips:
If you want to save a little time, buy your red bell peppers pre-roasted from the deli section at your local grocer, and look for washed, chopped, bagged kale in the produce section.
Aphrodite Pot Pie Fills Your Family with Love
Posted by Cybele Pascal on February 6, 2007 – 4:59pm.
(Gluten-free, Dairy-free, Egg-free, Wheat-free)
For Crust:
4 medium russet potatoes (about 3 lbs.)
1/2 cup non-dairy milk (soy milk, rice milk, or oat milk)
1/2 tsp. kosher salt
2 Tbsp. olive oilFor Filling:
2 lbs. lamb shoulder, trimmed and cut into 1/2 inch cubes
2 Tbsp extra virgin olive oil
2 cups
1 cup dry white wine
1 medium onion, diced
2 cloves garlic, minced fine
1/3 cup organic ketchup
1 Tbsp. finely chopped rosemary leaves
2 Tbsp. finely chopped mint leaves
2 Tbsp. finely chopped Italian parsley
freshly ground pepper
2 Tbsp. potato starch
2 carrots
2 celery
1/ 2 cup crumbled sheep’s milk feta (optional)Peel potatoes and cut into 1 inch pieces. In a large pot, cover potatoes with water, bring to a boil, and cook 10 minutes. Preheat oven to 350 degrees. Drain potatoes and mash with 1/2 cup non-dairy milk and 1/2 tsp. kosher salt. Brush a deep 8″x11″ casserole with 1/2 Tbsp. olive oil. Use half the mashed potatoes to make your bottom crust, pressing them in with the back of a wooden spoon. Really cover the casserole evenly, building up the sides. Brush with other 1/2 Tbsp. olive oil, using more as necessary. Bake 40 minutes until lightly golden. Add remaining 1Tbsp. olive oil to reserved mashed potatoes, cover and set aside, for making top crust with later.
In large heavy pot, brown lamb in two batches in 2 Tbsp. olive oil over medium-high heat. Transfer to a bowl. Add chicken broth and deglaze pan by scraping up brown bits with a wooden spoon. Once brown bits have reconstituted, add back lamb, wine, onion, garlic, ketchup, herbs, and a few grindings of fresh pepper. Bring to a simmer, reduce heat to low, and cook covered about 45 minute. Preheat oven to 375 degrees. Remove a little broth to a bowl, whisk in the potato starch, and return to pot. Add carrots and celery, and combine thoroughly. Pour filling into crust. If you choose to use the feta, crumble it evenly across the top of the lamb mixture. Top with remaining mashed potatoes, (okay if it’s not a uniform blanket of mashed potatoes on top). Bake 45 minutes to 1 hour until crust is a lovely golden color. Makes 6 servings.
Mend a Broken Heart with Bourbon Peach Bread Pudding
Posted by Cybele Pascal on February 6, 2007 – 4:15pm.
(
1/4 cup
1 cup organic brown sugar
3 cups non-dairy milk, (rice milk, soy milk, or oat milk)
1 vanilla bean
1 Tbsp. lemon juice
1/2 tsp. lemon zest
1 tsp. cinnamon
2 heaping cups peaches, fresh or frozen, peeled and cut into 1 inch pieces
3 Tbsp. bourbon (all distilled alcohol is gluten-free, but if you’d rather not use bourbon, you can substitute rum)
5 cups gluten-free bread cut into 1/2 inch cubes (gluten-free bread really lends itself to bread pudding, try Ener-G or Food For Life; this recipe can also be made with regular day-old French bread, if you prefer)
3 Tbsp. flax seed meal combined with 1/2 cup hot water (“flax eggs”)
1/3-1/2 cup turbinado sugar (this is a matter of taste, I prefer it less sweet, but my kids like it more so)
1 tsp. cinnamonCombine canola oil with brown sugar in a heavy pan, and cook, stirring, over low heat about 3 minutes. Add non-dairy milk, stirring well to combine. Using a small sharp knife, split the vanilla bean lengthwise, and scrape out the seeds (they look like a black paste). Whisk the seeds into the pan. Add lemon juice, lemon zest, and cinnamon. Whisk well. Add peaches, bring to a simmer and cook 3 minutes. Remove from heat. Add bourbon. Pour over bread cubes and let soak 30 minutes. Preheat oven to 350 degrees. Add “flax eggs” to bread mixture, stirring well to combine. Pour into a greased 9″x9″ or 8″x11″ pan, at least 2 1/2″ deep. Combine turbinado sugar with cinnamon. Sprinkle evenly over top. Bake 1 hour until a caramelized golden brown on top. Allow to set for one hour before serving. Makes 6 servings.
From Recipes for Love
Woo a New Love with Banana Chocolate Swirl Bread
Posted by Cybele Pascal on February 6, 2007 – 4:08pm.
(
6 oz. Bittersweet Scharffen Berger Chocolate (3 squares)
1/4 cup
3/4 cup honey
3 large ripe bananas
2 Tbsp. flax seed meal mixed with 1/4 cup + 2 Tbsp. hot water (“flax eggs”)
juice of half a lemon
1/2 tsp. cinnamon
1 1/2 cups spelt flour (Arrowhead Mills)
1/2 cup oat flour
2 tsp. aluminum-free baking powder
1/2 tsp. kosher saltPreheat oven to 350 degrees. Chop chocolate into pieces the size of an almond or smaller, and set aside in a microwave safe bowl. Use an electric mixer to combine canola oil and honey. Mash in bananas, and blend thoroughly. Add “flax eggs”, lemon juice, and cinnamon. In a separate bowl, combine spelt flour, oat flour, baking powder, and salt. Combine the two mixes. Melt chocolate in a microwave in 30 second increments, stirring between each with a wooden spoon. Do not overheat the chocolate as it burns very easily. Once melted, scoop out 1 heaping cup of batter and mix thoroughly into the melted chocolate. Oil a loaf pan and dust with a little spelt flour. Spoon the batters into the loaf pan in two layers, alternating spoonfuls of banana and chocolate to simulate a checkerboard. To create swirls, run a knife through the batters in a swirling motion. Bake 1 hour, rotating the pan halfway through. To see if the cake is done insert a skewer into the center of the bread. It should come out clean (perhaps with a little melted chocolate). Let cool in pan on a rack for 10 minutes. Then invert onto rack, flip and let cool completely before slicing. Makes about 8 servings.
From Recipes for Love
Rolled Maple Sugar Cookies
Makes 15
1 1/2
teaspoons Ener-G Egg Replacer
3
tablespoons rice or oat milk
3/4
cup oat flour, plus more for rolling
3/4
cup barley flour
1/4
teaspoon salt
1/2
teaspoon baking powder
1/2
cup vegetable shortening
3/4
cup maple sugar
1/2
teaspoon pure vanilla extract
Currants or raisins, for decorating (optional)
Dairy-free chocolate chips, for decorating (optional)
Unsweetened coconut flakes, for decorating (optional)
1. In a small bowl, whisk together egg replacer with 2 tablespoons rice milk; set aside. In a medium bowl, whisk together oat and barley flours, salt, and baking powder; set aside. In the bowl of an electric mixer fitted with a paddle attachment, cream shortening and sugar until blended. Add egg substitute mixture, vanilla extract, and remaining 1 tablespoon rice milk; mix until incorporated. Add dry ingredients; mix until just combined, scraping down the sides of the bowl with a rubber spatula if necessary.
2. On a work surface, gather dough and form into a disk. Wrap in plastic, and refrigerate for at least 1 hour.
3. Preheat oven to 375°. Place chilled dough on a lightly floured work surface; if dough seems dry, sprinkle with a few drops of water and knead gently to work in. Using a lightly floured rolling pin, roll out dough to 1/4-inch thickness. Using 3-inch alphabet cookie cutters, cut out desired shapes. Firmly press currants, chocolate chips, or coconut flakes onto cookies, if desired. Transfer to a baking sheet lined with parchment paper or a nonstick baking mat; bake for 8 minutes. Transfer sheet to a wire rack to cool; let cool completely on sheet before removing.
Note: Recipe adapted from Cybele Pascal’s The Whole Foods Allergy Cookbook: Two Hundred Gourmet & Homestyle Recipes for the Food Allergic Family, Vital Health Publishing, 2005
Heidi T. 2007-3-10 15:19:52 - Costume Parade
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