www. Metroeastallergist.com
Dear Reader,
According to the Center for Disease and Control Prevention, food allergies affect 4% of adults and 46% of children in America. Although many exist, some of the most common food allergy triggers include milk,
peanuts, wheat, eggs, soy, tree nuts, and fish. Symptoms of food allergies can include the following: coughing,
dizziness, hives, anaphylaxis, vomiting, wheezing, stomach cramps, shortness of breath, and swelling of the
tongue. The best way to manage a food allergy and avoid having to experience any of the symptoms above is to
avoid the allergen altogether. This involves paying special attention to the labels of packaged food items,
requesting allergy-friendly options at restaurants, and preparing allergy-friendly meals at home. To help you
with this, I have compiled a list of allergy-friendly recipes that are both tasty and nutritious.
Sincerely,
Dr. Barry Zeffren
Dr. Barry Zeffren MD.
Allergy & Asthma Care, LTD.
Note: It is important to note that the recipes are separated into categories based on specific allergens,
therefore be sure to only select recipes that are listed in the category of the allergen of which you are allergic
to. For example, if you are allergic to milk, be sure to only select recipes from the Dairy-Free section of the
recipe book, as other recipes outside of that category may contain milk products.
Disclaimer: Dr. Zeffren or Allergy & Asthma Care, LTD disclaims responsibility for any adverse effect that may
result from the use or application of the information contained in this recipe book. The content in this recipe
book is intended for general information purposes only and should not be interpreted as medical advice or
instruction. Readers should be sure to consult appropriate health professionals on any matter relating to their
health and well-being.
TABLE OF CONTENTS
PEANUT-FREE RECIPES………………………………………………………………………4
TREENUT-FREE RECIPES…………………………………………………………………….15
DAIRY-FREE RECIPES………………………………………………………………………...21
EGG-FREE RECIPES…………………………………………………………………………...32
GLUTEN-FREE RECIPES……………………………………………………………………...43
Peanut-Free
Peanut allergies are among the most common food allergies today and appear to be on the rise. They tend to
be lifelong and can cause severe, potentially fatal allergic reactions. Some of these include hives, nausea, a
scratchy throat, or even anaphylaxis. For Even trace amounts can cause severe reactions, especially when in
contact with the eyes, nose or mouth. Peanuts are often processed with tree nuts, so most doctors recommend
avoiding both if you are allergic to either.
1: BBQ Chicken Sandwich
2: Mini Pizza Muffins
3: Cheesy Chicken Pasta
4: Chocolate Covered Banana Bites
5: Corn & Broccoli Calzones
6: Sunny Chow
7: Nut-Free Nutella
8: Chocolate Chip Avocado Muffins
9: Forest Fruit Clafoutis
10: Sparkling Sugar Twists
Metroeastallergist.com pg. 4
BBQ Chicken
Sandwich
Source: Unknown
Serves: 1
Prep Time: 15 min
Cook Time: 0 min
Ingredients
1/2 cup shredded cooked chicken
Instructions
1/4 cup shredded carrots
1. Combine chicken, carrots and barbecue sauce in a
bowl. Spread ranch dressing on the bun. Top with the
chicken mixture and lettuce.
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce
pg. 5
Mini Pizza Muffins
Source: Unknown
Serves: 2 Dozen Muffins
Prep Time: 15 min
Cook Time: 20 min
Ingredients
2 tablespoons extra-virgin olive oil
Instructions
2/3 cup finely chopped onion
1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion
is tender, about 5 minutes. Transfer to a large bowl and
let cool for 10 minutes.
2/3 cup finely chopped red bell pepper
2. Meanwhile, preheat oven to 400°F. Coat a minimuffin pan with cooking spray.
1/3 cup whole-wheat pastry flour
1/3 cup all-purpose flour
2 teaspoons baking powder
3. Whisk whole-wheat pastry flour, all-purpose flour,
baking powder, oregano, sugar, garlic powder and salt in
a medium bowl.
4. Stir milk, feta, egg, tomato paste and olives into the
onion mixture. Make a well in the dry ingredients; add
the wet ingredients and stir until just combined. Fill the
prepared muffin cups two-thirds full.
1 1/2 teaspoons chopped fresh oregano, or 1/2
teaspoon dried
1 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/3 cup low-fat milk
1/3 cup crumbled feta cheese
5. Bake the muffins until lightly browned, 13 to 15
minutes. Cool in the pan for 5 minutes before turning out
onto a wire rack.
1 large egg, well beaten
2 tablespoons tomato paste
2 tablespoons chopped kalamata olives
Notes
Serve warm or at room temperature.
pg. 6
Cheesy Chicken
Pasta
Source: Unknown
Serves: 6
Prep Time: 10 min
Cook Time: 20 min
Ingredients
8 ounces whole-wheat penne
Instructions
2 cups 1/2-inch cauliflower florets
1. Bring a large pot of water to a boil. Add pasta and
cook for 5 minutes. Add cauliflower florets and cook
until the pasta and florets are tender, about 4 minutes
more. Drain, rinse and return to the pot.
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1/2 cup dry white wine
2. Meanwhile, heat oil in a large saucepan over medium
heat. Add onion and cook, stirring, until tender, 2 to 3
minutes. Add wine and cook until reduced slightly,
about 1 minute. Whisk milk, flour, salt and pepper together in a medium bowl and add to the pan. Bring to a
boil over medium-high heat, stirring frequently. Cook,
stirring, until thickened, about 1 minute. Reduce heat to
low and stir in cheese until smooth. Stir chicken (or turkey) and mustard into the cheese sauce; cook until heated through, about 2 minutes.
3. Stir the sauce into the drained pasta and cauliflower.
Serve sprinkled with chives (or scallion greens).
3 cups low-fat milk
3 tablespoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup shredded Gruyère, or Swiss cheese
3 cups shredded cooked chicken, or turkey (12
ounces; see Tip)
1 teaspoon Dijon mustard
2 tablespoons chopped fresh chives, or scallion
greens
pg. 7
Chocolate Covered
Banana Bites
Source: PeanutAllergy.com
Serves: 2
Prep Time: 10 min
Cook Time: 3 min
Ingredients
2 medium organic bananas
Instructions
1/2 cup semi-sweet or dark chocolate chips
1. Slice the bananas into 1/2 inch to 3/4 inch thick
rounds. Place them on a lined baking sheet in a single
layer and freeze the bananas for at least 2 hours.
1 Tbsp coconut oil
2. Melt the chocolate and coconut oil in a double boiler
or in small increments using the microwave.
3. Remove the bananas from the freezer. Using forks or
a toothpick, dip each banana in the chocolate. Let the
excess chocolate drizzle off and place the chocolate covered banana onto the parchment paper.
4. The coconut oil will allow the chocolate to set immediately onto the bananas. Serve immediately or place the
chocolate covered bananas back into the freezer and enjoy when ready.
Notes
This recipe is all so tree nut-free and gluten-free
pg. 8
Corn & Broccoli
Calzones
Source: EatingWell.com
Serves: 6
Prep Time: 30 min
Cook Time: 15 min
Ingredients
1 1/2 cups chopped broccoli florets
Instructions
1. Position racks in upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray.
2. Combine broccoli, corn, mozzarella, ricotta, scallions,
basil, garlic powder, salt and pepper in a large bowl.
3. On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle. Place a generous 3/4 cup filling on one half of each circle, leaving a 1inch border of dough. Brush the border with water and
fold the top half over the filling. Fold the edges over and
crimp with a fork to seal. Make several small slits in the
top to vent steam; brush each calzone with oil. Transfer
the calzones to the prepared baking sheets.
4. Bake the calzones, switching the pans halfway
through, until browned on top, about 15 minutes. Let
cool slightly before serving.
1 1/2 cups fresh corn kernels, (about 3 ears; see
Tip)
1 cup shredded part-skim mozzarella cheese
2/3 cup part-skim ricotta cheese
4 scallions, thinly sliced
1/4 cup chopped fresh basil
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
All-purpose flour, for dusting
20 ounces prepared whole-wheat pizza dough,
(see Tip), thawed if frozen
2 teaspoons canola oil
pg. 9
Sunny Chow
Source: Sunbutter.com
Serves: 18
Prep Time: 15 min
Cook Time: 0 min
Ingredients
Instructions
1. In medium microwavable dish, combine chocolate
chips, SunButter and butter pieces. Microwave on High
1 minute. Carefully remove from microwave and stir.
Continue microwaving on High in 30 second increments,
stirring after each 30 seconds, until mixture is smooth.
2. Pour powdered sugar into large zip-lock bag or clean
paper bag, set aside.
3. In large mixing bowl, add cereal, pour melted SunButter mixture over cereal and stir until all cereal pieces are
coated.
4. Pour coated cereal into bag with powdered sugar, seal
bag and shake until all cereal pieces are coated. Spread
on wax paper to cool.
Notes
Store in refrigerator.
pg. 10
1 cup semi-sweet chocolate chips
1/2 cup SunButter (we used Creamy)
1/2 cup butter (1 stick) cut into pieces
2 cups powdered sugar
6 cups Rice Chex® or Crispix® cereal
Nut-Free Nutella
Source: MOMables
Serves: 32
Prep Time: 7 min
Cook Time: 5 min
Ingredients
2 cup raw sunflower seeds, toasted
Instructions
1 1/2 Tbsp pure vanilla extract
1. In a medium nonstick pan over medium-high heat,
toast the sunflower seeds. Stir the seeds frequently to
avoid burning them. Remove them from the heat and
allow them to cool at room temperature before using
then.
2. In a food processor, process the sunflower seeds, stopping intermittently to scrape down the sides.Continue for
about 2 to 3 minutes until the seeds turn into thick
creamy butter.
1/4 cup cocoa powder
3. Add the rest of the ingredients and blend everything
for about 4 to 5 minutes or until it becomes thick and
creamy.
Notes
Store in airtight container for up to 30 days.
pg. 11
1/4 cup + 3 Tbsp maple syrup
1/4 tsp salt
2-3 tsp coconut oil or vegetable oil (optional)
1/2 cup milk, dairy or nondairy
Chocolate Chip
Avocado Muffins
Source: PeanutAllergy.com
Serves: 12
Prep Time: 15 min
Cook Time: 15 min
Ingredients
1 avocado
Instructions
1/4 cup canola oil
1. Preheat the oven to 350 F and spray a muffin tin with
cooking spray or line it with liners.
2. In a large bowl, mash the avocado. Mix in the oil and
the sugar.
1 cup sugar
3. Add flour, cocoa powder, baking soda, and salt into
the avocado mixture. Gently fold in the chocolate chips.
4. Evenly divide the batter into the muffin tins. Bake for
15 to 20 minutes or until a toothpick comes out clean
when inserted.
1 tsp baking soda
Notes
These muffins are also tree nut-free.
pg. 12
1 1/2 cup all purpose flour
1/2 cup cocoa powder
1 tsp salt
1 cup chocolate chips
Forest Fruit Clafoutis
Source: GoodFoodMag.com Prep Time: 10 min
Serves: 6
Cook Time: 45 min
Ingredients
500ml frozen Black Forest fruits, thawed
Instructions
5-6 tbsp golden caster sugar
1. Heat oven to 325 degrees. Drain the fruit reserving the
juice. Toss berries with 1 tbsp sugar, then spread in an
even layer in a 24cm round ovenproof dish, greased with
vegetable spread.
15g Pure dairy-free spread
2. Sift the flour and cinnamon into a large bowl and stir
in the remaining sugar. In a jug, beat the eggs and coconut milk together, then whisk into the flour mixture to
make a smooth batter. Pour the batter slowly over the
fruit then bake for 40-45 mins.
3. Heat the squash and reserved juice in a pan. Stir in the
arrowroot until thickened. Dust the clafoutis with icing
sugar and serve drizzled with the coulis.
Notes
“Clafoutis” refers to a tart made of fruit, baked in a
sweet batter.
pg. 13
85g Doves Farm gluten-free plain flour
½ tsp ground cinnamon
4 eggs
400ml can coconut milk
3 tbsp blackcurrant or red fruit squash
½ tsp arrowroot, blended with a little water
icing sugar, to dust
Sparkling Sugar
Twists
Source: RealSimple.com
Serves: 24
Prep Time: 2 hrs.
Cook Time: 15 min
Ingredients
Sugar cookie dough
Instructions
1 egg
1. On a floured surface, roll pieces of the basic sugar
cookie dough into 3⁄8-inch-thick cords and cut into 6inch lengths (do not substitute slice-and-bake dough in
this recipe). Shape into twists, then place on baking
sheets.
2. Brush with a beaten egg and sprinkle with ¼ cup
coarse sanding sugar or turbinado sugar.
3. Bake at 350° F on parchment-lined baking sheets until
just beginning to brown, 15 to 18 minutes.
1/4 cup course sanding sugar
4. Cool slightly on baking sheets, then transfer to wire
racks to cool completely.
pg. 14
Tree Nut-Free
Recipes
Tree allergies are very common in adults and children and often cause similar reactions to peanut allergies. It is estimated
that 25-40 percent of people allergic to one are also allergic to the other. As with peanuts, it is recommended that you
avoid all nuts and carry an epinephrine auto-injector with you at all times if allergic. Common tree nuts include, but are not
limited to: walnuts, almonds, hazelnuts, cashews, pistachio, and Brazil nuts. If you are allergic to one type of tree nut, it is
likely that you are allergic to many of them.
1: Beef Sausage, Egg, & Cheese Roll-ups
2: Crumble Cake
3: Cider Beef Stew
4: White Chocolate Peppermint Brownies
5: Nut-Free Chewy Granola Bars
Metroeastallergist.com pg. 15
Beef Sausage, Egg &
Cheese Roll-ups
Source: Unknown
Serves: 6
Prep Time: 10 min
Cook Time: 20 min
Ingredients
Instructions
For the Beef Sausage:
For the Beef Sausage:
1. In a skillet over medium heat, add the ground beef and seasonings.
1 pound Ground Beef
2. Cook for 8-10 minutes or until beef is cooked through and no
pink remains. Stir frequently.
1¼ teaspoon garlic powder
½ teaspoon rubbed sage
½ teaspoon salt
3. Remove from heat and drain on paper towels. Set aside.
¼ teaspoon crushed red pepper
For the Scrambled Eggs:
1. Beat the eggs, milk, salt and pepper in a bowl until well blended.
2. In a large skillet over medium heat, melt butter. Pour in the beaten egg mixture.
3. Watch the eggs for about a minute and as they begin to set, start
dragging a spatula across the eggs, gently pushing and pulling until
the entire mixture resembles scrambled eggs and is cooked thoroughly. Remove from heat. Set aside.
For the Cheese Sauce:
1. In a saucepan over medium heat, heat the milk until almost to a
boil (there will be bubbles beginning to form on the top, but not
rapidly)
For the Scrambled Eggs:
4 Eggs
¼ cup milk
2 teaspoons butter
salt & pepper, to taste
For the Cheese Sauce:
2. In another saucepan over medium heat, melt the butter. Add the
flour by sprinkling a little at a time while stirring constantly 1-2
minutes. It will form a thick paste.
2 cups whole milk
3. Add the warm milk to the thick paste, slowly whisking constantly
until the mixture thickens. This takes about 3-5 minutes. You're
looking for thick, but it still needs to be easy to pour.
¼ cup all purpose flour
4. Sprinkle the cheese in, a little at a time, whisking constantly until
all cheese is completely melted. Add the hot sauce and whisk in.
Taste it and decide if you need more.
As the sauce cools, it will thicken, so keep it on low heat when serving these.
2 Tablespoons hot sauce, more if desired
To Assemble:
Lay a flour tortilla flat. Cover in cheese sauce, toppings (listed
above in ingredients), beef sausage and scrambled eggs. Roll them
up, slice them and serve them. To help them keep their shape, use
toothpicks to secure.
pg. 16
¼ cup unsalted butter
2 cups grated cheddar cheese
Flour Tortillas
Guacamole, Salsa, Green Onions, Cilantro, Sour
Cream, etc, if desired
Crumble Cake
Source: Taste & Tell Blog
Serves: 12-16
Prep Time: 20 min
Cook Time: 30-40 min
Ingredients
Cake:
Instructions
1. Place the rack in the center of the oven. Preheat the oven to
350ºF. Spray a 9x13-inch glass baking pan with cooking spray, then
dust with flour. Tap out the excess.
•2 cups all-purpose flour, plus more for the pan
(250g)
•5½ tablespoons (1/3 cup) unsalted butter (75g)
•½ cup granulated sugar (100g)
2. In a mixer with the paddle attachment, beat the butter and sugar
until light and fluffy. Add in the egg and sour cream and mix until
combined.
•1 large egg, at room temperature
3. In a small bowl or measuring cup, combine the milk and the vanilla. In another bowl, whisk together the 2 cups flour and the baking powder. Add in the salt.
•⅔ cup milk, at room temperature (160g)
4. Turn the mixer on low speed and alternately add the wet ingredients and the dry ingredients, starting and finishing with the dry ingredients, stopping to scrape down the sides of the bowl several
times.
5. Spread the batter evenly into the prepared baking dish.
In another bowl, whisk together the flour, brown sugar and cinnamon until completely combined. Add in the melted butter and stir
until them mixture is completely moistened. Use your hands to roll
the mixture between your fingertips until small balls form. Scatter
the topping over the top of the batter in the pan, right from your
hands as you roll it.
6. Bake for about 30 minutes, or until the center is firm to the touch
and it springs back lightly when pressed. If the cake is not done after
30 minutes, reduce the oven to 325ºF and continue to bake in 5 minute increments until done.
7. Remove the cake from the oven and lightly dust with powdered
sugar. Allow the cake to cool completely. Once the cake is cool,
dust generously with powdered sugar, slice and serve.
pg. 17
•¼ cup sour cream, at room temperature (60g)
•1 tablespoon vanilla extract (15g)
•1 tablespoon baking powder (12g)
•pinch of kosher salt
Topping:
•2¼ cups all-purpose flour (280g)
•1¼ cups packed light brown sugar (290g)
•1 tablespoon ground cinnamon (6g)
•½ pound (2 sticks) unsalted butter, melted
(226g)
•powdered sugar, for dusting
Cider Beef Stew
Source: TasteOfHome.com
Serves: 4
Prep Time: 20 min
Cook Time: 2.5 hrs
Ingredients
3 tablespoons all-purpose flour
Instructions
1 teaspoon salt
1. In a large resealable plastic bag, combine flour, salt
and pepper. Add beef, a few pieces at a time, and shake
to coat. In a large saucepan, brown beef in oil; drain. Stir
in the cider, water, vinegar and thyme; bring to a boil.
Reduce heat; cover and simmer for 1 hour and 45
minutes or until the meat is tender.
1/2 teaspoon pepper
2. Add the carrots, celery, potato and onion; return to a
boil. Reduce heat; cover and simmer for 45 minutes or
until vegetables are tender.
1 pound beef stew meat, cut into 1-inch pieces
2 tablespoons canola oil
1 cup apple cider
1/2 cup water
1 tablespoon cider vinegar
1/2 teaspoon dried thyme
2 large carrots, cut into 1-inch pieces
1 celery rib, cut into 1-inch pieces
1 large potato, peeled and cubed
1 medium onion, sliced
pg. 18
White Chocolate
Peppermint Brownies
Source: Dawn Perry
Serves: 16
Prep Time: 20 min
Cook Time: 35 min
Ingredients
1/2 cup (1 stick) unsalted butter, plus more for
the pan
Instructions
1. Heat oven to 350° F. Butter an 8-inch square baking
pan. Line with 2 crisscrossed pieces of parchment, buttering in between and leaving an overhang on all sides;
butter the parchment.
3/4 cup all-purpose flour, spooned and leveled
1/4 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/2 teaspoon kosher salt
2. In a medium bowl, whisk together the flour, cocoa,
baking powder, and salt; set aside.
6 ounces semisweet chocolate, chopped
3. In a large microwave-safe bowl, combine the butter
and semisweet chocolate. Microwave on high in 30second intervals, stirring between each, until melted and
smooth. Let cool slightly. Whisk in the sugar, eggs, and
vanilla until smooth.
4. Add the flour mixture and mix until just combined (do
not overmix).
5. Spread the batter in the prepared pan and bake until a
toothpick inserted in the center comes out clean, 30 to 35
minutes. Let cool completely in the pan.
6. In a medium microwave-safe bowl, microwave the
white chocolate and oil in 30-second intervals, stirring
between each, until melted and smooth. Spread on top of
the cooled brownies. Sprinkle with the candies and let
set.
7. Holding the paper overhang, lift the brownies out of
the pan and transfer to a cutting board. Cut into 16
squares (4 rows by 4 rows).
pg. 19
1 cup sugar
2 large eggs
1 teaspoon pure vanilla extract
6 ounces white chocolate, chopped
1 teaspoon canola oil
1/3 cup chopped peppermint candies (about 15
candies)
Nut-Free Chewy
Granola Bars
Source: SnapGuide.com
Serves: 12-15 bars
Prep Time: 15 min
Cook Time: 20 min
Ingredients
4½ Cups Rolled Oats
Instructions
1 Cup Flour
1. Pre-heat your oven to 325°F. Line a 9x13 inch pan
with cookie sheet.
⅓ Cups Brown Sugar
2. In a large bowl combine rolled oats, flour, brown sugar, chocolate chips, and baking soda.
1 Teaspoon Baking Soda
3. Mix ingredients together, then add vanilla extract,
honey, and melted butter.
½ Cups Honey
2 Cups Chocolate Chips
1 Teaspoon Vanilla Extract
⅔ Cups Butter
4. Mix ingredients together then pour into a 9x13 pan.
Spread the mix and flatten it with a spatula. Then bake
for 20 minutes.
5. Let cool, then cut into even squares.
pg. 20
Dairy-Free Recipes
Dairy allergies are the most common food allergy in infants and young children. Reactions range from mild, such as hives, to
very severe, like anaphylaxis. If diagnosed, it is recommended to carry an epinephrine auto-injector at all times. In order to
prevent a reaction, it is necessary to avoid cow’s milk and cow’s milk products. Please note that this differs from lactose
intolerance.
1: Gluten/Dairy-Free Mac & Cheese
2: Stuffed Peppers
3: Cabbage Roll Casserole
4: Chickpea Curry
5: Blueberry Cheesecake Pops
6: Lemon Roasted Chicken & Potatoes
7: Mint Mango Smoothie
8: Lemon Flavored Asparagus Fettuccine
9: Vegetarian Sausage Gravy & Biscuits
10: Cherry Strawberry Ice Cream
Metroeastallergist.com pg. 21
Gluten/Dairy-Free
Mac & Cheese
Source: Unknown
Serves: 6-8
Prep Time: 30 min
Cook Time: 20 min
Ingredients
¾ cups raw cashews, soaked in warm water for at
least 2 hours and up to 5
Instructions
1.While cashews are soaking, prep the other ingredients. This
way, once the soaking is done, the sauce can be make in under
10 minutes.
2. In a medium to large pot, saute onion in olive oil until soft
and golden, being careful not to burn. Add a little salt if the
onions are looking dry. Once the onion is almost all done, add
the garlic and cook 30-60 seconds. Remove from heat and cool
slightly. Save the pot to use later. Note: If you are going to
make the sauce later, this is a good step at which to stop. Once
the onion is cooked and the other ingredients are measured, the
sauce comes together quickly.
2 teaspoons olive oil
½ medium yellow onion, rough chopped
1-2 cloves garlic, minced
1 ¾ cups vegetable or chicken broth
1½ tablespoons non-GMO cornstarch or arrowroot starch
1 ½ tablespoons nutritional yeast
3. If you are going to use the sauce for pasta, start heating the
water now. Place a large pot of water on the stove with a cover. See tips below for cooking gluten-free pasta.
1¼ teaspoons Italian seasoning
4. Drain and rinse the cashews, and add them to a large food
processor or blender (I have found a high powered blender
makes this sauce very creamy and smooth).
½ teaspoon ground mustard
5. Add the remaining ingredients, except pasta, along with the
onion and garlic mixture. Process or blend mixture until
smooth and creamy, about 2-3 minutes. If using a food processor, scrape down the sides after 1 minute.
6. Taste sauce. It will be a little gritty from the starch but
check for flavor. Add more salt if it tastes “flat” or more nutritional yeast if you want more of a “cheesy” flavor.
7. Transfer the sauce to the pan which was used to saute the
onion and garlic. Place on stove and heat over medium, stirring every few minutes. The sauce needs about 10-15 minutes
to heat up and thicken. While the sauce thickens, cook the pasta al dente (see gluten-free pasta cooking tips in the post
above).
8. Once the pasta is cooked and the sauce is thick enough,
place the pasta in the same pot which was used to cook it.
Slowly pour in the sauce, stirring in between, until pasta is
well coated but not “swimming”.
9. Simmer sauce and pasta together, then serve. Add more
sauce to the pasta if needed. Remaining sauce should be place
in the fridge and should be used within 5 days.
pg. 22
1 teaspoon salt
½ teaspoon turmeric (add 1 teaspoon if you like a
slightly spicier sauce)
1 roasted red pepper (jarred or homemade)
1 tablespoon tomato paste
1 lb gluten-free macaroni pasta
Stuffed Peppers
Source: Unknown
Serves: 6
Prep Time: 20 min
Cook Time: 1 hr.
Ingredients
1 pound ground beef
Instructions
1/2 cup uncooked long grain white rice
1. Preheat oven to 350 degrees F.
1 cup water
2. Place the rice and water in a saucepan, and bring to a
boil. Reduce heat, cover, and cook 20 minutes. In a skillet over medium heat, cook the beef until evenly
browned.
3. Remove and discard the tops, seeds, and membranes
of the bell peppers. Arrange peppers in a baking dish
with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand
upright.)
4. In a bowl, mix the browned beef, cooked rice, 1 can
tomato sauce, Worcestershire sauce, garlic powder, onion powder, salt, and pepper. Spoon an equal amount of
the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and
pour over the stuffed peppers.
5. Bake 1 hour in the preheated oven, basting with sauce
every 15 minutes, until the peppers are tender.
pg. 23
6 green bell peppers
2 (8 ounce) cans tomato sauce
1 tablespoon Worcestershire sauce
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
salt and pepper to taste
1 teaspoon Italian seasoning
Cabbage Roll
Casserole
Source: AllRecipes.com
Serves: 12
Prep Time: 10 min
Cook Time: 1.5 hrs.
Ingredients
2 pounds ground beef
Instructions
1 cup chopped onion
1. Preheat oven to 350 degrees F.
1 (29 ounce) can tomato sauce
2. In a large skillet, brown beef in oil over medium high
heat until redness is gone. Drain off fat.
3. In a large mixing bowl combine the onion, tomato
sauce, cabbage, rice and salt. Add meat and mix all together. Pour mixture into a 9x13 inch baking dish. Pour
broth over meat mixture and bake in the preheated oven,
covered, for 1 hour. Stir, replace cover and bake for another 30 minutes.
pg. 24
3 1/2 pounds chopped cabbage
1 cup uncooked white rice
1 teaspoon salt
2 (14 ounce) cans beef broth
Chickpea Curry
Source: Unknown
Serves: 8
Prep Time: 10 min
Cook Time: 30 min
Ingredients
2 tablespoons vegetable oil
Instructions
2 onions, minced
1. Heat oil in a large frying pan over medium heat, and
fry onions until tender.
2 cloves garlic, minced
2. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over
medium heat, stirring constantly. Mix in garbanzo beans
and their liquid. Continue to cook and stir until all ingredients are well blended and heated through. Remove
from heat. Stir in cilantro just before serving, reserving 1
tablespoon for garnish.
6 whole cloves
2 teaspoons fresh ginger root, finely chopped
2 (2 inch) sticks cinnamon, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
salt
1 teaspoon cayenne pepper
1 teaspoon ground turmeric
2 (15 ounce) cans garbanzo beans
1 cup chopped fresh cilantro
pg. 25
Blueberry
Cheesecake Pops
Source: SoDeliciousDairy
Serves: 10-12
Prep Time: 10 min
Cook Time: 30 min
Ingredients
Instructions
1. Blend the coconut cream, cultured coconut milk, stevia (or dates, if you're using them), vanilla, and sea salt
in a blender until completely smooth. Transfer the mixture to a bowl and set in the fridge to chill while you prepare the blueberry filling.
2. Soak all of the dates in room temperature filtered water for 10–15 minutes. If the dates are somewhat hard,
they may need to soak a bit longer. Blend the blueberries and dates in a food processor or high-powered
blender until the dates have been fully processed and the
mixture is smooth. Transfer the filling to a separate
bowl, and chill in the fridge for 10–15 minutes. Both
mixtures should have thickened in the fridge. The blueberry filling will have developed an almost solid, jellylike consistency. Give it a quick stir before putting the
popsicles together.
3. Assemble the popsicles by layering the cheesecake
with the blueberry filling. Start with a layer of cheesecake followed by a layer of blueberry and top with another layer of cheesecake in each cup (or popsicle mold,
if using). Gently insert the popsicle sticks. The mixture
will be thick enough to allow the sticks to stand upright.
Freeze the popsicles until solid
pg. 26
3/4 C So Delicious® Unsweetened Vanilla Cultured Coconut Milk
1 container of So Delicious Dairy Free Regular
Culinary Coconut Milk
20 drops of liquid stevia
Pinch of salt
2 pints fresh blueberries
4 pitted dates
Ice pop molds and sticks
Lemon Roasted
Chicken & Potatoes
Source: JamesOliver.com
Serves: 6-8
Prep Time: 30 min
Cook Time: 1 hr.
Ingredients
2 kg higher-welfare chicken
Instructions
sea salt
1. Rub the chicken inside and out with a generous
amount of salt and freshly ground black pepper. Do this
in the morning if possible, then cover the chicken and
leave in the fridge until you're ready to start cooking it
for lunch or dinner. By doing this, you'll make the meat
really tasty when cooked. Preheat your oven to
190ºC/375ºF/gas 5. Bring a large pan of salted water to
the boil. Cut the potatoes into golf-ball-sized pieces, put
them into the water with the whole lemon and the garlic
cloves, and cook for 12 minutes. Drain and allow to
steam dry for 1 minute (this will give you crispier potatoes), then remove the lemon and garlic. Toss the potatoes in the pan while still hot so their outsides get
chuffed up and fluffy.
freshly ground black pepper
2. While the lemon is still hot, carefully stab it about 10
times. Take the chicken out of the fridge, pat it with
kitchen paper and rub it all over with olive oil. Push the
garlic cloves, the whole lemon and the thyme into the
cavity, then put the chicken into a roasting tray and cook
in the preheated oven for around 45 minutes. Remove
the chicken to a plate. Shake the tray around, then make
a gap in the center of the potatoes and put the chicken
back in. If using the bacon, lay the rashers over the
chicken breast and cook for a further 45 minutes, or until
the chicken is cooked and the potatoes are nice and golden.
3. Remove the bacon from the chicken and crumble it up
over the potatoes. Then remove the lemon and garlic
from inside the chicken, squeeze all the garlic flesh out
of the skin, mush it up and smear it all over the chicken,
discard the lemon and rosemary and carve the chicken at
the table.
pg. 27
1.5 kg potatoes, peeled
1 large lemon, preferably unwaxed
1 whole bulb garlic, broken into cloves
1 handful fresh thyme
olive oil
1 handful fresh rosemary sprigs, leaves picked
8 rashers higher-welfare smoked streaky bacon,
optional
Mint Mango
Smoothie
Source: Vegetarian Times
Serves: 2
Prep Time: 15-20 min
Cook Time: 0 min
Ingredients
1 cup fresh mint leaves
Instructions
½ cup frozen mango chunks
1. Place all ingredients in blender, and blend until
smooth.
½ cup chilled unsweetened coconut milk beverage
1 Tbs. lime juice
1 tsp. grated lime zest
1 tsp. sugar or coconut sugar
¼ Thai bird chile, minced, or more to taste
pg. 28
Lemon Flavored
Asparagus Fettuccine
Source: Recipe.com
Serves: 4
Prep Time: 15 min
Cook Time: 10 min
Ingredients
5 Tbs. olive oil, divided
Instructions
5 cloves garlic, minced (2 Tbs.)
1. Heat 2 Tbs. oil in skillet over medium heat. Add garlic, and sauté 2 minutes, or until golden. Stir in asparagus, and season with salt, if desired. Sauté 2 minutes,
then cover skillet, and cook 5 minutes, or until asparagus
is bright green and just tender. Transfer half of asparagus
to plate, and set aside.
2 lb. asparagus, trimmed and sliced diagonally
into 1-inch lengths
2. Cook remaining asparagus 1 minute more, then transfer to bowl of food processor. Add lemon juice, pepper,
and remaining 3 Tbs. oil, and blend until sauce is
smooth.
3. Cook pasta according to package directions. Drain,
reserving 1/4 cup cooking water. Return pasta to pot, and
toss with asparagus sauce, reserved cooking water, and
lemon zest. Stir in reserved asparagus, and season with
salt and pepper, if desired.
pg. 29
3 Tbs. fresh lemon juice
¼ tsp. freshly ground black pepper
8 oz. fettuccine
1 Tbs. grated lemon zest
Vegetarian Sausage
Gravy & Biscuits
Source: Vegetarian Times
Serves: 8
Prep Time: 30 min
Cook Time: 25 min
Ingredients
Sausage
Instructions
1 cup soft tofu, drained
1. Preheat oven to 350°F. Coat two baking sheets with
cooking spray.
½ cup potato flour
2. To make Sausage: Mix together all ingredients in
large bowl with 1/2 cup water. Spread mixture in thin
layer on one prepared baking sheet, and bake 15
minutes. Cool, then crumble into pieces.
¼ cup low-sodium tamari
3. To make Biscuits: Whisk together soymilk and vinegar in medium bowl. Whisk together flour, baking powder, and salt in large bowl. Cut margarine into flour mixture with two knives or rub with fingers until it’s the size
of small peas. Stir in soymilk mixture.
2 Tbs. nutritional yeast
4. Transfer dough to floured work surface, and pat into 1
-inch-thick rectangle. Cut out eight 3-inch rounds of
dough, and transfer to second prepared baking sheet.
Bake 15 minutes, or until golden brown on top.
½ tsp. salt
5. To make Gravy: Melt margarine in large saucepan
over medium heat. Stir in flour, and cook 1 minute, stirring constantly. Reduce heat to low, and whisk in
soymilk. Cook 6 to 8 minutes, or until thickened, whisking constantly. Stir in cayenne pepper and Sausage.
1½ tsp. apple cider vinegar
¼ cup ground flaxseeds or flaxseed meal
2 Tbs. maple syrup
2 Tbs. molasses
1½ tsp. ground fennel
1 tsp. dried oregano
½ tsp. cayenne pepper
Biscuits
1 cup plus 2 Tbs. plain soymilk
3 cups all-purpose flour
1½ Tbs. baking powder
1 ⅛ tsp. salt
10 Tbs. vegan margarine, such as Earth Balance
Buttery sticks
Gravy
⅓ cup vegan margarine
½ cup all-purpose flour
4 cups of plain soymilk
pg. 30
Cherry Strawberry
Ice Cream
Source: ElanaPantry.com
Serves: 4
Prep Time: 15 min
Cook Time: 0 min
Ingredients
1 (13.5 ounce) can coconut milk
Instructions
1 (10 ounce) package frozen strawberries
1. Blend all ingredients in a blender on a low setting
1 (10 ounce) packages frozen cherries
¼ cup agave nectar or honey
2. Pour into ice cream maker and process according to
instructions
1 tablespoon vanilla extract
¼ teaspoon almond extract
pg. 31
Egg-Free Recipes
Eggs are known to be one of the most common food allergens. The best way to avoid egg allergies is to avoid eggs
altogether, however eggs are a hidden ingredient in many food items including desserts, sauces, dressings, and meatdishes. People who are allergic to eggs may experience a number of symptoms after consuming them. These symptoms can
include wheezing, coughing, difficulty breathing, skin reactions, runny nose, anaphylaxis, and vomiting or diarrhea.
1: Chocolate Chip Pumpkin Cookies
2: Egg-Free, Milk-Free Pancakes
3: Chocolate Muffins
4: Paleo Shepard’s Pie
5: Gluten-Free, Egg-Free Banana Brownies
6: Coffee Cake
7: Stuffed Mushrooms
8: Chicken Parmigiana
9: Seven-Layer Bars
10: Butternut Squash Apple Soup
Metroeastallergist.com pg. 32
Chocolate Chip
Pumpkin Cookies
Source: AllRecipes.com
Serves: 8-10 dozen
Prep Time: 15 min
Cook Time: 15 min
Ingredients
2 cups white sugar
Instructions
1 cup shortening
1. Preheat oven to 375 degrees F (190 degrees C).
1 (15 ounce) can pumpkin puree
2. Cream the sugar, shortening, pumpkin and vanilla together. Mix until light and well combined.
3. Mix the flour, baking soda and ground cinnamon. Stir
the flour mixture into the creamed mixture. Mix until
combined. Stir in the chocolate chips.
4. Drop by teaspoons onto an ungreased baking sheet.
Bake at 375 degrees F (190 degrees C) for 12 to 15
minutes or until set. Let cookies cool on a rack.
pg. 33
2 teaspoons vanilla extract
4 cups all-purpose flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
12 ounces semisweet chocolate chips
Egg-Free, Milk-Free
Pancakes
Source: Food.com
Serves: 6 Pancakes
Prep Time: 5 min
Cook Time: 10 min
Ingredients
1 cup white flour
Instructions
3 tablespoons white sugar
1. Sift flour, sugar, baking powder, and salt together into
medium mixing bowl.
2 1⁄4 teaspoons baking powder
2. Melt 2 1/2 tbsp margarine in frying pan until melted;
Be sure to tip the pan side to side to coat/grease all over.
2 1⁄2 tablespoons margarine
3. Pour melted margarine in a small bowl, add water and
egg (if you want to add egg); Mix well.
4. Mix blueberries with dry ingredients, just before adding the liquids.
5. Stir liquid mixture into the dry ingredients until it is
thoroughly moistened; It is OK if this batter is lumpy.
6. Cook the pancakes over medium-high heat on the
stove-top (or 375F on electric frying pans); Cook pancakes until the tops are bubbly and the bottoms browned;
Turn the pancakes over to cook other side
(Approximately four minutes per side).
pg. 34
1⁄4 teaspoon salt
3⁄4 cup water
1 eggs or 2 tablespoons water
1⁄2 cup fresh blueberries or 1⁄2 cup frozen blueberries
Chocolate Muffins
Source: Taste.com
Serves: 24 muffins
Prep Time: 15 min
Cook Time: 20 min
Ingredients
2 1/2 cups (375g) self-raising flour
Instructions
1/2 cup (50g) cocoa powder
1. Preheat oven to 180°C. Line twenty-four 1/3 cup
(80ml-capacity) muffin pans with paper cases.
1 cup (200g) brown sugar
2. Combine the flour, cocoa powder, sugar and bicarbonate of soda in a large bowl. Make a well in the centre.
125g butter, melted
1/2 teaspoon bicarbonate of soda
3. Whisk the butter, milk, vinegar and vanilla together in
a jug. Pour into the well and use a wooden spoon to gently stir until mixture is just combined. Spoon evenly
among the lined pans.
4. Bake in preheated oven for 20 minutes or until a
skewer inserted in the centres comes out clean. Remove
from oven and set aside to cool.
5. To make the chocolate icing, place the chocolate and
butter in a heatproof bowl over a saucepan of simmering
water. Stir with a metal spoon for 3-5 minutes or until
chocolate and butter melt and mixture is smooth. Remove from heat. Add the icing sugar and stir well until
combined. Set aside for 15-20 minutes or until icing is
firm. Use a wooden spoon to beat until smooth. Spread
over each muffin and serve immediately.
pg. 35
1 cup (250ml) milk
1 tablespoon white vinegar
1 teaspoon vanilla extract
Chocolate icing
200g dark chocolate, chopped
125g butter, chopped
1/2 cup (80g) icing sugar mixture
Paleo Shepard’s Pie
Source: Elanaspantry.com
Serves: 8
Prep Time: 40 min
Cook Time: 30 min
Ingredients
2 tablespoons olive oil
Instructions
1 large onion, diced
1. Heat olive oil in a very large frying pan
1 pound turkey or pork bacon, cut into ½-inch
slices
2. Sauté onion for 15 minutes until soft
2 cups diced carrots
3. Add bacon pieces to pan and sauté until cooked, about
10 minutes
4. Add carrots and celery to pan and sauté in bacon fat
for 10 minutes until soft
2 cups diced celery
1 pound organic grass fed ground beef
½ teaspoon celtic sea salt
1 teaspoon ground black pepper
5. Add ground beef to pan and sauté until brown, just a
few minutes
½ teaspoon smoked paprika
1 cup chicken broth
6. Season with salt, pepper and smoked paprika
2 large heads cauliflower, trimmed, chopped and
steamed until very soft
7. Add chicken broth and cook down broth until 60%
evaporated
2 tablespoons olive oil
8. Place cauliflower in food processor and puree with
olive oil until smooth
9. Pour ground beef mixture into a 9 x 13 inch baking
dish
10. Pour mashed cauliflower over beef mixture
11. Bake at 350° for 30 minutes & Serve
pg. 36
Gluten-Free, Egg-Free
Banana Brownies
Source: Egglesscooking.com Prep Time: 20 min
Serves: 16 brownies
Cook Time: 25 min
Ingredients
1/2 cup coconut palm sugar
Instructions
3 tablespoons avocado oil
1. Preheat the oven to 350F/180C for 15 minutes. Line a
9-inch square pan with aluminum foil with the foil hanging on two sides of the pan (so that you can lift the
brownie easily off the pan once it is baked) and grease it
lightly with non-stick cooking spray.
1/4 cup plain yogurt
2. In a large bowl, beat sugar, oil and yogurt using an
electric mixer for about 2 minutes.
1 banana, mashed
6 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
1/2 cup amaranth flour
3/4 teaspoon baking powder
3. Add the mashed banana, vanilla extract and cocoa
powder and beat on low speed.
1/4 teaspoon baking soda
4. In a small bowl, stir together the flour, baking powder,
baking soda and salt. Add to the cocoa mixture and stir it
well with a spatula to mix well. If you feel the batter is
too thick add water one tablespoon at a time until the
desired consistency is reached.
5. Stir in chocolate chips and chopped walnuts. Spread
the batter evenly in prepared pan.
6. Bake in the oven until just set, 23-26 minutes. Leave
the pan on a cooling rack for about 5 minutes. Now that
we have left the aluminum foil hanging, you should be
able to lift it off without any trouble. Cool it for another
20-30 minutes before you can cut it into slices.
pg. 37
1/8 teaspoon salt
3 tablespoons mini chocolate chips
1/4 cup chopped walnuts
2 tablespoons water (optional)
Coffee Cake
Source: Allrecipes.com
Serves: 6
Prep Time: 10 min
Cook Time: 25 min
Ingredients
1 1/2 cups sifted unbleached all-purpose flour
Instructions
2 teaspoons baking powder
1. Preheat oven to 350 degrees F (175 degrees C).
Grease a 9x9 inch baking pan.
1/2 teaspoon baking soda
2. In a large mixing bowl resift flour with the baking
powder, baking soda, salt and 3/4 cup of sugar. In a separate bowl combine the egg replacer and water (2 eggs'
worth) and mix in sour cream substitute and vanilla.
Pour the 'egg' mixture into the flour mixture and beat
until smooth. Spread batter in baking pan. Sprinkle blueberries (optional) and/or walnuts (optional) over the batter, and stir slightly so that they stay in the top layer.
3/4 cup white sugar
1/4 teaspoon salt
3. In a small bowl, combine the 5 tablespoons sugar,
margarine and cinnamon. Mix with a fork until mixture
resembles cornmeal (not smooth). Sprinkle topping over
batter.
4. Bake in preheated oven for 20 to 25 minutes, or until a
toothpick inserted into the center of the cake comes out
clean. Cool slightly before serving.
pg. 38
3 teaspoons egg replacer (dry)
4 tablespoons water
1 cup sour cream substitute
1/2 teaspoon vanilla extract
1/4 cup fresh blueberries
1/4 cup chopped walnuts (optional)
5 tablespoons white sugar
2 tablespoons soy margarine
1/2 teaspoon ground cinnamon
Stuffed Mushrooms
Source: Foodnetwork.com
Serves: 12
Prep Time: 15 min
Cook Time: 45 min
Ingredients
12 -14 large fresh mushrooms, stems removed
saving 1 cup diced stems (1-1 1/2 pounds)
Instructions
1 lb hot sausage, removed from casing
1. Preheat oven to 375 degrees.
4 ounces onions, minced
2. Spray a 10x13 oven proof dish.
3 ounces bell peppers, chopped
3. Over medium high heat in a large hot pan sauté the
sausage while browning crumble the meat with a wooden spoon. Cook for 4 minutes. Blot the grease of the sausage with paper towel and discard. Add onions and peppers cook for 3 minutes.
2 garlic cloves, minced
1⁄2 cup diced tomato
1⁄2 teaspoon dried Italian spices
2 fresh basil leaves, chopped
4. Add diced mushroom stems and garlic sautéing and
stirring for 3 minutes.
5 ounces mozzarella cheese, shredded
1 tablespoon grated parmesan cheese
5. Add tomatoes and herbs simmer for 4 minutes.
6. Remove from heat and add mozzarella cheese mixing
in to melt (this is the binder).
7. Fill stuffing the mushrooms with filling mounding up
nice and full.
8. Sprinkle with grated cheese.
9. Bake for 30 minutes.
10. Remove and place on a serving platter pour juices
over the mushrooms.
pg. 39
Chicken Parmigiana
Source: Taste.com
Serves: 4
Prep Time: 15 min
Cook Time: 25 min
Ingredients
1/2 cup olive oil
Instructions
3 garlic cloves, crushed
1. Heat 2 tbls oil in a non-stick frying pan over mediumhigh heat. Add two-thirds garlic. Cook for 30 seconds or
until fragrant. Increase heat to high. Add tomato. Season
with salt and pepper. Cook, stirring occasionally, for 5
minutes or until tomatoes have just collapsed. Stir in 1/2
cup basil.
1kg vine-ripened tomatoes, chopped
2. Meanwhile, process bread and 2 tbls flour until fine
crumbs form. Add remaining basil. Process until finely
chopped. Transfer mixture to a large plate. Place remaining flour on a plate. Season with salt and pepper. Whisk
yoghurt, remaining garlic and 2 tablespoons cold water
together in a shallow bowl.
3. Coat 1 schnitzel lightly in flour, shaking off excess.
Dip in yoghurt mixture, shaking off excess. Coat in
bread mixture. Place on a plate. Repeat with remaining
schnitzels, flour, yoghurt mixture and bread mixture.
4. Heat remaining oil in a large non-stick frying pan over
medium heat. Cook chicken, in batches, for 2 to 3
minutes each side or until golden and just cooked
through, adding more oil if needed. Transfer to a plate
lined with paper towel.
5. Preheat grill on medium-high heat. Arrange chicken,
in a single layer, on a large baking tray. Spoon over tomato mixture. Sprinkle with cheese. Grill for 3 to 4
minutes or until cheese is golden. Serve with spinach.
pg. 40
3/4 cup fresh basil leaves, chopped
6 slices (250g) gluten-free bread, torn
1/2 cup gluten-free plain flour
1/2 cup reduced-fat plain yoghurt
4 (500g) chicken schnitzels (uncrumbed)
100g mozzarella cheese, grated baby spinach, to
serve
Seven-Layer Bars
Source: Againstallgrain.com Prep Time: 60 min
Serves: 1 Dozen
Cook Time: 45 min
Ingredients
Instructions
Caramel Sauce
1. Make the caramel sauce. Bring the honey to a low boil
in a deep saucepan over medium-high heat. Simmer on
medium heat for 5 to 7 minutes, swirling the pan occasionally to ensure even browning and a dark amber color. Remove from heat and carefully whisk in the palm
shortening, coconut milk, and salt. Return to heat and
continue cooking for 15 minutes. Cool to room temperature.
1/2 cup honey
2. Make the crust. Preheat the oven to 350°F. Place the
crust ingredients in a bowl and mix until a dough forms.
Press the dough into an 8-by-8-inch ovenproof dish.
Bake for 10 minutes. remove and cool on a wire rack for
15 minutes.
1⁄4 cup unsweetened applesauce
3. Make the ganache. Melt the chocolate slowly over a
double broiler or in a bowl set over a pot of simmering
water. stir in the milk and honey. spread the chocolate
mixture over the crust.
1⁄2 teaspoon apple cider vinegar
4. Drizzle cooled caramel sauce over the chocolate layer.
sprinkle chopped walnuts over the chocolate layer.
Sprinkle chopped walnuts over the chocolate layer.
Ganache
5. Make the coconut cream. Place the coconut cream ingredients in a small bowl, whisk, and then drizzle over
the walnuts.
1-1/2 tablespoon palm shortening or ghee
1/2 cup coconut milk
Crust
1∕3 cup plus 1 tablespoon coconut flour
1⁄4 cup almond flour
2 tablespoons coconut oil, softened
1 tablespoon honey
1⁄2 teaspoon pure vanilla extract
1⁄4 teaspoon baking soda
1⁄4 teaspoon cinnamon
3 ounces unsweetened chocolate
1 tablespoon coconut milk
3 tablespoons honey
Coconut Cream
6. Sprinkle shredded coconut over the cream layer. Finish with a layer of chocolate chips.
3 tablespoons coconut butter
7. Place the bars in the oven and bake for 20 minutes.
cool on a wire rack for 15 minutes, then refrigerate for 1
hour to set. cut into 12 even bars.
2 tablespoons honey
6 tablespoons coconut milk
Toppings
1⁄2 cup chopped walnuts
1⁄4 cup shredded, unsweetened coconut
1⁄4 cup dairy-free chocolate chips
pg. 41
Butternut Squash
Apple Soup
Source: Elanaspantry.com
Serves: 4
Prep Time: 25 min
Cook Time: 30 min
Ingredients
2 tablespoons olive oil
Instructions
1 medium onion, diced
1. In a large pot warm oil
1 medium butternut squash, peeled, seeded and
diced into 2 inch cubes
2. Caramelize onion, sautéing 10-15 minutes until golden brown
3 apples, peeled, cored and sliced
1 teaspoon ground cinnamon
3. Add squash cubes, apple slices and cinnamon and
cook for 10 minutes
8 cups chicken stock or water
4. Pour stock into pot and bring mixture to a boil
5. Reduce heat and simmer for 30 minutes
6. In a blender, puree soup in very small batches (for
safety)
7. Serve hot
pg. 42
Gluten-Free
Recipes
Gluten allergies are most common in children and are often outgrown before adulthood, typically by age three. Symptoms
can range from mild to severe and it is recommended to carry and epinephrine auto-injector with you at all times.
Avoidance of all gluten is necessary, which is difficult, as this is the United States’ most popular grain. Alternates would
include rice, quinoa, barley, oats, and rye. People with a gluten allergy should be tested for other grain allergies, as up to
twenty percent of people with gluten allergies are allergic to various types of grains.
1: Apricot Chicken
2: Gluten-Free Pancakes
3: Gluten-Free Waffles
4: One Bowl Chocolate Cake
5: Homemade Pizza Dough
Metroeastallergist.com pg. 43
Apricot Chicken
Source: Simply Recipes
Serves: 6
Prep Time: 20 min
Cook Time: 35 min
Ingredients
1 1/2 pounds apricots, roughly chopped, pits removed and discarded
Instructions
1. Place the chopped apricots in a large bowl. Stir in the
sugar and the vinegar. Let sit while you brown the chicken in the next step.
2. In a large sauté pan, heat 1 tablespoon of the butter
and 1 tablespoon of olive oil over medium-high heat.
Working in batches, place chicken pieces in the pan,
without crowding the pan, and brown them on each side.
As the chicken cooks, sprinkle salt over it. Once the
chicken is browned, remove the pieces from the pan to a
bowl and set aside.
1/4 cup sugar
2 Tbsp cider vinegar
2 pounds skinless chicken breasts, cut into 1 to 2inch pieces
Salt
1 Tbsp unsalted butter (can sub olive oil)
3 Tbsp olive oil
1 chopped onion
3. Add the remaining oil to the pan and sauté the onion
until it begins to brown. As the onion cooks and releases
moisture, use a flat edged spatula or wooden spoon to
scrape off the browned bits from the chicken (called
fond) from the bottom of the pan.
2 cups chicken stock or broth (use gluten-free
stock if you are cooking gluten-free)
4. Once the onions have browned a bit, add the chicken
stock and lower the heat to medium.
2 teaspoons Tabasco or other hot sauce (you can
add more if you like)
5. Put about 2/3 of the apricots, along with any juice they
have given up, into a blender and blend into a purée.
Pour the purée into the pan with the chicken stock and
onions.
6. Add the cinnamon, rosemary and Tabasco and taste.
You may need to add some salt. Bring to a simmer, then
lower the heat and gently simmer for 10-20 minutes.
7. When you are ready to serve, put the chicken and the
remaining apricot pieces into the pan and simmer gently
for 5 minutes.
pg. 44
1 Tbsp chopped fresh rosemary
1 teaspoon cinnamon
Black pepper
Gluten-Free
Pancakes
Source: Food.com
Serves: 12-14
Prep Time: 5 min
Cook Time: 10 min
Ingredients
3⁄4 cup gluten-free flour (I use Gluten-Free Flour
Blend)
Instructions
1⁄2 teaspoon xanthan gum or 1⁄2 teaspoon guar
gum
1. Combine all dry ingredients in a bowl.
2. In a separate bowl, whisk together milk, eggs, and
cooking oil.
1 1⁄2 teaspoons baking powder
3. Add milk mixture to the dry ingredients, and whisk
until well blended.
1 teaspoon sugar
1⁄2 teaspoon salt
2⁄3 cup milk
4. Let stand for about 10 minutes.
2 eggs
5. Preheat ungreased, non-stick frying pan to medium
heat. Pour batter by spoonfuls onto the hot pan.
2 tablespoons cooking oil
6. Pancakes are ready to be turned over when the edges
are no longer glossy, and the bubbles that pop stay open.
To check the second side for doneness, you just have to
lift an edge of the pancake up with a spatula and take a
peek.
pg. 45
Gluten-Free Waffles
Source: Ginny P.
Serves: 6
Prep Time: 5 min
Cook Time: 10 min
Ingredients
2 cups gluten-free flour
Instructions
1⁄2 teaspoon salt
1. Combine the dry ingredients.
3 teaspoons baking powder
2. Mix together the 1 1/2 cups milk and eggs; stir in the
butter.
1 1⁄2 cups milk, plus some
2 eggs
4 tablespoons butter, melted and cooled
3. Stir the wet ingredients into the dry ingredients.
4. Add additional milk until you get a batter a little
thicker than pancake batter.
5. Spread a ladleful or so of batter onto the waffle iron
and bake until the waffle is done, usually 3 to 5 minutes,
depending on your iron.
pg. 46
One Bowl Chocolate
Cake
Source: Health.com
Serves: 16
Prep Time: 10 min
Cook Time: 35 min
Ingredients
1 1⁄2 cups gluten-free flour (Gluten-Free Flour
Blend)
Instructions
1⁄2 cup cocoa
1. Mix all dry ingredients in a bowl.
1 cup sugar
2. Add all liquid ingredients and mix well.
1⁄2 teaspoon salt
3. Bake in greased and floured 9" square pan (or lined
with waxed paper), at 350 F, for 30 - 35 minutes, or until
toothpick inserted comes out clean.
2 teaspoons baking soda
3⁄4 teaspoon guar gum or 3⁄4 teaspoon xanthan
gum
5 tablespoons cooking oil
1 tablespoon vinegar
1 teaspoon pure vanilla extract
1 egg
1 cup water
pg. 47
Homemade Pizza
Dough
Source: Foodnetwork.com
Serves: 8
Prep Time: 30 min
Cook Time: 10 min
Ingredients
350 grams all-purpose gluten-free flour mix
Instructions
2 1/4 teaspoons active dry yeast
1. Combining the dry ingredients: Whisk together the
flour mix, yeast, psyllium, and salt. Pour this mixture
into the bowl of a stand mixer.
1 teaspoon psyllium husk powder
1 teaspoon kosher salt
2 tablespoons olive oil, plus more for sprinkling
2. Finishing the dough: With the stand mixer running on
low, add the olive oil, then the egg. Slowly, pour in the
water. Here's the important part: gluten-free pizza dough
will not look the same as gluten dough. It will be far
wetter, even a little like pancake batter. As you pour the
water, look for the dough to come together around the
paddle. However, when your turn off the mixer, the
dough should slump off the paddle immediately.
3. Letting the dough rise: Scrape the pizza dough into a
large greased bowl. Cover it with plastic wrap and set
the bowl in a warm place. Gluten-free dough does not
rise as much as gluten dough. Instead, you are looking
for the dough to hydrate fully and increase in size by
about one-third. When the dough has risen a bit and has
the texture of traditional dough, about 1 1/2 hours, you're
ready to bake.
4. Preparing to bake: Heat the oven to 500 degrees F. If
you have a pizza stone - and we recommend you do - put
it in the oven now.
5. Put the dough down on the parchment paper then top
it with another one the same size. Using your hands or a
rolling pin, flatten the dough slowly and evenly. You
want a pizza dough about 12 inches in diameter. Take
the top piece of parchment paper off the pizza dough.
6. Sprinkle some olive oil over the top of the dough.
Bake the dough in the oven until the edges are starting to
brown and crisp and the top of the pizza is a little firm to
the touch, 5 to 8 minutes.
7. Pull out the pizza dough and top with whatever toppings you desire.
pg. 48
1 large egg, at room temperature
3/4 cup warm water
One Bowl Chocolate
Cake
Source: Health.com
Serves: 16
Prep Time: 10 min
Cook Time: 35 min
Ingredients
1 1⁄2 cups gluten-free flour (Gluten-Free Flour
Blend)
Instructions
1⁄2 cup cocoa
1. Mix all dry ingredients in a bowl.
1 cup sugar
2. Add all liquid ingredients and mix well.
1⁄2 teaspoon salt
3. Bake in greased and floured 9" square pan (or lined
with waxed paper), at 350 F, for 30 - 35 minutes, or until
toothpick inserted comes out clean.
2 teaspoons baking soda
3⁄4 teaspoon guar gum or 3⁄4 teaspoon xanthan
gum
5 tablespoons cooking oil
1 tablespoon vinegar
1 teaspoon pure vanilla extract
1 egg
1 cup water
pg. 49
One Bowl Chocolate
Cake
Source: Health.com
Serves: 16
Prep Time: 10 min
Cook Time: 35 min
Ingredients
1 1⁄2 cups gluten-free flour (Gluten-Free Flour
Blend)
Instructions
1⁄2 cup cocoa
1. Mix all dry ingredients in a bowl.
1 cup sugar
2. Add all liquid ingredients and mix well.
1⁄2 teaspoon salt
3. Bake in greased and floured 9" square pan (or lined
with waxed paper), at 350 F, for 30 - 35 minutes, or until
toothpick inserted comes out clean.
2 teaspoons baking soda
3⁄4 teaspoon guar gum or 3⁄4 teaspoon xanthan
gum
5 tablespoons cooking oil
1 tablespoon vinegar
1 teaspoon pure vanilla extract
1 egg
1 cup water
pg. 50