Blog - Allergy Free Menu Planners

26Feb

Grain-free, egg-free experiments

February 26, 2009 by Sarah Van Sciver 2 Comments

: Pecan Crusted Amaranth Bread, Grain and Egg-free

But what if it doesn’t turn out?

I am usually a very experimental cook, but I do find myself stalling sometimes; stalling to try something new in cooking or baking. The reason is simple; it’s entering into the territory of the “unknown” and that little question, hiding in the background, seems to take precedence over my best intentions sometimes.

The little question? “But what if it doesn’t turn out?” For some reason this stops me, and many others, from trying something new and dabbling in a little creativity. Our minds simply don’t want to deal with the risk that something terrible might happen if we actually get up the nerve to try coconut flour or egg-free baking.

And if we really think about it, the worst that can happen is that something doesn’t turn out and we are left with a pile of tasteless crumbs. Or maybe they are tasty crumbs that need to be eaten with a spoon. Either way, if we actually face this question straight on, we see that it is just a small part of ourselves that is a little afraid of something new. And that’s okay, because we all have a comfort zone that is, well, comfortable.

But what happens when life hands us a different set of cards and we find ourselves with less ingredients to work with because of an allergy or condition that limits a food group from our diet?

I have always loved eggs. They are great protein and fill my tummy up very well if I have them for breakfast. I even gave egg yolks to my son starting at 6 months old because they “supply cholesterol needed for mental development as well as important sulphur-containing amino acids.” I used all organic eggs from pasture-raised chickens, which are rich in omega-3 amino acids. These fatty acids are essential for the development of the brain and are also found in mother’s milk. I learned this from Nourishing Traditions by Sally Fallon (pg.600). Egg whites however, should be avoided in a baby’s diet until at least one year of age because they can cause an allergic reaction if introduced too early.

However, though not officially tested yet, Elijah breaks out around his mouth now, even after eating just an egg yolk, even worse if he has egg whites. So, while I have always been hesitant to use egg replacements, simply because I haven’t had a problem with eggs and because it is easier just to throw in an egg, I have started using some of the many concoctions that are great for replacing eggs in my baking.

And the foods I am creating egg-free are still turning out great! In this week’s menu planner, I included a recipe I adapted from an Arrowhead Mills package of amaranth for Amaranth Date Pecan Bread. The original recipe had wheat flour and eggs and butter in it (I used butter but you can easily use grapeseed, safflower or coconut oil) and I converted it to be egg, wheat, gluten and grain free.

At this point, it was almost a fun challenge to see if I could make it grain-free and still taste good. So I made up a quinoa blend with tapioca flour and potato starch. The result was surprising! Chewy, a little crunchy, and sweetened with dates and honey, it was a real treat. It was very yummy and even Elijah agreed. It ended up being great as a snack, breakfast, or slightly sweet treat.

So next time you notice a part of yourself stalling in someway to try something new in cooking or baking, take a step back and just notice the question or thought that might be getting in the way. Then tell it to take a break and have some tea and you’ll get back to it when you’re done with your little experiment. (Or not!) Even if something does turn out to be a flop, you will always learn something from it. And the best medicine I’ve found for being disappointed with an experiment? Laughing!

: Pecan Crusted Amaranth Bread, Grain and Egg-Free

Amaranth Date Pecan Bread (Grain-free)

Servings: 4

Prep and cook time: 1 hour and 25 minutes

Ingredients:
1 cup chopped dates
½ cup amaranth, whole
1 cup boiling water
2 eggs or egg substitute*
½ cup honey, agave or maple syrup
¼ cup butter or safflower oil
1 tsp vanilla
2 cups Quinoa blend**
2 tsp baking powder
1 cup chopped pecans

* I used 2 Tbsp flaxmeal in 6 Tbsp boiling water. Let sit for 10 minutes or until thick
** Grain-free mix – 2 cups quinoa flour2/3 cup potato starch1/3 cup tapioca flour

A reminder about egg replacements:
Use for 1 egg:

3 Tbsp unsweetened applesauce (or another fruit puree) + 1 tsp baking powder
1 Tbsp flax seed meal + 3 Tbsp hot water. Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.
Egg Replacer, according to directions.

Steps:
1. Preheat oven to 350 F. Soak dates and amaranth in boiling water for 15 minutes. Beat eggs (or use substitute), add honey and butter (or oil). Stir in remaining ingredients, except for the nuts, mixing well.
2. Pour into oiled loaf pan and spread chopped nuts over top. Bake for 50 minutes – 1 hour, or until tester comes out clean.

Substitutions: Whole amaranth: amaranth, qunioa or millet flour. Quinoa blend: other GF blend, spelt, barley or wheat flour. Pecans: leave out if allergic to nuts or use sunflower or sesame seeds.
Recipe inspiration: Adapted from recipe on Arrowhead Mills package of amaranth

: The “insides”

: Elijah and the amaranth bread. Yes, I was having fun with photoshop:)

21Feb

The Bountiful Harvest and The Grain-Free diet

February 21, 2009 by Sarah Van Sciver 4 Comments

Farmer in a buckwheat field

Yes, it’s the middle of winter, so I feel somewhat strange writing about “the bountiful harvest.” It feels more appropriate to be writing about such things towards the end of summer when there is truly a bountiful harvest of fruits and vegetables.

But maybe that is why I’m writing about it now. A little reminder of what exists, grows and blooms on this place we call home, the earth. Even now, the seeds that will soon sprout into plants are simply taking a rest. We don’t see them so it is easier to forget that they are there.

Then when spring comes, it is always a miracle to watch the earth slowly turn green and the plants start to blossom. This is of course less noticeable in places that are more temperate, but this process this occurs.

What inspired this little post is my continued work on my cookbook (name still to be determined) where I am writing all about the ways one can substitute while cooking when following a diet limited to any of the following: wheat, gluten, dairy, soy, sugar, egg, nightshade veggies, grains, corn, meat, seafood, yeast and so on. I recently wrote about the different ingredients one could use if following a grain-free diet. If you haven’t heard this term before, it may at first appear very limiting.

It is actually quite opposite. People on a grain-free diet can still eat a rich diet of carbohydrates found in foods such as quinoa, amaranth, buckwheat, tapioca, potato, as well as high-protein flours made from beans and nuts. Quinoa, amaranth and buckwheat are technically seeds, and therefore can be eaten by a person on a grain-free diet. These “grains” can be ground into flours, or cooked as is, to create bread and other nutritious dishes. Almond, coconut and hazelnut flours can also be used to create baked goods that are just as good as those made with wheat.

For anyone on a limited diet, it can at first appear that there is nothing you can eat to replace what you used to eat on a regular basis. But when one is willing to venture into what I’d like to call the “bountiful harvest” of the earth, there are many foods that can be used to substitute and create new and wonderful dishes.

Furthermore, it seems to me that most people stick to just a handful of foods that they eat on a regular basis. Take one of these out due to food allergies or another condition and a person may become lost as to what to prepare. I think this is mostly due to the fact that the alternative grains, seeds, fruits and vegetables are not used in most of today’s processed foods. Unfortunately, wheat, soy, dairy and corn are used almost exclusively over many other alternatives.

But this is where we have to use a bit of our creativity and a little investigation to discover some new foods and ways to create new and delicious dishes. And you might be surprised, that the more you look, the more you will find! The following recipe is an excellent example of how one can create a wonderful dish that is free of common allergens. Enjoy!

Buckwheat or Quinoa Crepes
(Dairy, wheat, gluten, grain, egg, sugar, corn and soy free)

Recipe from www.grainfreeliving.com

Dry ingredients:
1 cup buckwheat or quinoa flour, or combination of the two
1/3 cup pure Potato Starch
1/2 tsp cream of tartar
1 tsp baking soda
pinch salt

Wet ingredients:
1 Tbsp olive oil
1/2 tsp apple cider vinegar
Enough filtered water to make mixture a runny cream consistency. (I used about 1 ½ cups)
1 egg (optional – they taste great without it).

Steps:

Combine dry ingredients well. Add water and mix well. Add Oil and vinegar last. Let sit for as long as possible – overnight will produce the best flavor, but it is OK to use right away.
Pour into non-stick fry pan as you would a crepe – and cook until brown. (the second side does not brown in the same way as the first)
Fill with avocado and salad with a drizzle of vinaigrette and seasonings of choice. You can also add some slices of cooked meat or any other filling of choice – really yummy!!! We love them as just pancakes – add butter, maple syrup, coconut butter, almond butter, jams, etc and enjoy!

29Jan

Dairy-free and gluten-free menu planner, Jan 29 – Feb 4

January 29, 2009 by Sarah Van Sciver 1 Comment

Risotto with Artichokes and Leeks

This week’s menu:

Hearty Fish Chowder and Carrot Raisin Salad
Seven-Vegetable Pasta with Tarragon Glaze and Chicken and Sweet Pea Soup
Greek Style Turkey Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
Risotto with Artichokes and Leeks with Chicken and Broccoli Cauliflower Bisque

Vegetarian Menu options:

Hearty Quinoa and Veggie Chowder and Carrot Raisin Salad
Seven-Vegetable Pasta with Tarragon Glaze and Almonds and Sweet Pea Soup
Falafel Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
Risotto with Artichokes and Leeks with White Beans and Broccoli Cauliflower Bisque

Seven-Vegetable Pasta with Tarragon Glaze

This week’s menu planner is full of savory and delicious dishes, that are easy to make and should take no more than 30 minutes to prepare. They are also very versatile – you can add chicken or fish or even beans or lentils to the dishes to fit your needs.

The Hearty Fish Stew is especially delicious – and I gave some to my son as well and he loved it. The little bit of rice flour and almond milk makes it creamy and the nutmeg adds a savory flavor. Enjoy!

Hearty Fish Chowder- mama and baby bowls

Hearty Fish Chowder

Ingredients:

1 tablespoon olive oil

1 small yellow onion, diced

2 cloves garlic, minced

1 teaspoon salt

2 tablespoons brown rice flour

3 cups vegetable stock

1/2 cup chopped carrots

1/2 cup chopped celery

1 cup diced potatoes

1/2 cup green peas

1/2 teaspoon black pepper

1/2 teaspoon nutmeg

1 pound salmon fillet

1 cup almond milk

1 tablespoon balsamic vinegar

2 tablespoons chopped parsley

Steps:

1. Heat olive oil in a large soup pot to medium-high heat and sauté the onion until it is soft and translucent. Add the garlic, salt and flour and cook for 2-3 minutes.

2. Slowly stir in vegetable or chicken stock, carrots, celery, potato, peas, black pepper and nutmeg and cooked, covered, for 5 minutes.

3. While the vegetables are cooking, wash the fish and cut into 1-inch cubes. Add to the vegetable mixture and simmer, covered, until the vegetables are tender and the fish is flaky. Stir in almond milk, balsamic vinegar and parsley. Heat through and serve.

Vegetarian option: Instead of adding fish, add 1 cup of quinoa to the soup when you add the vegetables. Bring to a boil, the reduce heat to a simmer and cook for 15 minutes. Add the almond milk, vinegar and parsley at the end.

Substitutions: Salmon: mahi mahi, haddock, flounder, swordfish, etc. Almond milk: GF rice milk, coconut milk or other non-dairy milk. Vegetables: parsnips, blue potatoes, sweet potatoes, zucchini, etc.

Nutritional info: Per Serving: 342 Calories; 10g Fat (25.1% calories from fat); 29g Protein; 37g Carbohydrate; 6g Dietary Fiber; 72mg Cholesterol; 1915mg Sodium.

Recipe source or inspiration: Meals that Heal by Lisa Turner

Hearty Fish Stew with Elijah -"I want some!"

24Jan

How to Use Colors to Make Your Meals Beautiful

January 24, 2009 by Sarah Van Sciver Leave a Comment

In my article, “Making a Beautiful Meal,” I talk about how the different color combinations of foods can greatly enhance and beautify a meal, making it more attractive and appealing. In this HeARTful Idea, I wanted to expand upon this concept to give you more ideas and inspiration while you’re cooking.

But first, a little color lesson. If you have taken any kind of art class, chances are you have seen a color wheel. It is basically a circle with each color of the rainbow. However, the colors are placed so that opposite to each color is its complementary color. Below is a quick drawing of a color wheel I made.

A color wheel can be very helpful when you are first learning how complementary colors work. As you can see, orange and blue, green and red, and yellow and purple are all directly across from each other. These colors have the most contrast between them, making the colors stand out. You can use them to create more dramatic presentations in cooking and in art.

Let’s make this more practical and think of some situations where you might see these complementary colors at work within the art of cooking. As you read each example, take a moment to imagine what the colors of the foods would look like together.

Red and Green: I can think of many different circumstances where red and green create beautiful meals. There are so many because there are so many green as well as red foods. Here are a few examples I can think of off the top of my head:

Green salad with tomatoes, radishes, red bell peppers, strawberries, pomegranates
In the Indian Eggs dish in this week’s menu planner, the red tomatoes and cilantro are another example.
Red beans or red rice with green vegetables and herbs
Radicchio and avocado
Beets and greens

Yellow and Purple: This is a little harder because there aren’t quite as many purple foods but there is still a lot to choose from.

Yellow and purple peppers
Yellow summer squash and purple cabbage
Yellow nasturtiums (edible flowers) and purple greens

Orange and Blue: Again, blue is hard to come by in the food kingdom, but you can also think in terms of black foods, such as black beans and black rice.

Blueberries or blackberries and oranges in a fruit salad
Black beans and sweet potatoes
Blue corn and butternut squash

As you can see, when you combine colors of foods together that are complementary, it creates a meal that is beautiful to look at and appealing to eat. This week, when you are cooking, begin to notice the different colors of foods and how they complement each other. Notice how a meal can be changed dramatically simply by adding a sprinkling of cilantro or by choosing summer squash over red peppers.

20Jan

Dairy-free and Gluten-free Menu Planner Week of January 22-28

January 20, 2009 by Sarah Van Sciver Leave a Comment

Indian Style Eggs

It’s been quite a while since I last posted a menu planner; the holidays were very busy and my husband and I were both sick twice and our son once. I also had a few occasions of being “glutened” either because of cross-contamination, not being careful enough in a restaurant or not reading ingredients lists close enough.

I also recently learned that Rice Dream is not gluten-free, something I just assumed. I wasn’t drinking it very often but after running across a few posts about how it has a “small trace” of barley in it, I realized that it was most likely the culprit in a few unexplained reactions I had last year.

In the background of all of this, Elijah has been teething on his first molers for what seems like months, and so hasn’t been sleeping all that great. And of course, that means that I don’t sleep well!

So, here I am. January 20th and “almost” feeling normal again. With the holidays over and being excruciatingly anal about what goes into my mouth, I again feel like posting this week’s menu planner! One thing I am very excited about is my new camera. It takes beautiful pictures and has an amazing battery life.

Without further ado, here is this week’s menu planner. It will be available as the Free Menu Planner Trial staring on Thursday.

Cashew Avocado Wraps and Curried Yam Soup
Simon and Garfunkel Black Bean Soup and Sunny Sprouted Avocado Salad
Roasted Veggie and Chicken Burritos w/ Green Chili Sauce and Cilantro-Lime Rice
Indian Style Eggs and Teff Nut Muffins
Asian Style Stuffed Red Peppers or Zucchinis and Beets and Field Greens with Walnuts

09Jan

How to make your allergen-free food taste good

January 9, 2009 by Sarah Van Sciver 5 Comments

As a person with food allergies, sensitivities, or someone just wanting to learn to cook, you may be looking for some simple ways to make your food taste good. Eating out usually isn’t an option for someone on a restricted diet so it is a daily task to find ways to spice up the life of your food! If you are very restricted in your diet, it can feel like you are using the same herbs to make your meal taste good. This can get old after a while and it is helpful to have a fresh look at some other herbs or new ways you can possibly make your food tastier.

Here is a list of ingredients I use on a regular basis in cooking to make food more delicious. I also use many of these in combination with each other. This creates a whole new taste and you might be surprised how different combinations can make or break a meal. The best thing is to experiment with different quantities and combinations of some of these ingredients.

There will most likely be something that doesn’t agree with you on the list. Focus instead on using the other ingredients and see what you can come up with to add some spice to your food. I am sure there are other ingredients one can use in allergy-free cooking.

Salt and pepper: sea salt is best
Fresh and dried herbs and spices: The list is too long to print here. Browse your bulk herb or bottled herb section at your grocery store to see if you can find something new and interesting that may add some new life to your food!
Curry paste: comes in yellow and red, possibly others
Fresh ginger root: fresh is best or if buying a jar of grated ginger, check the ingredients for high fructose corn syrup or other ingredients you may be sensitive to
Onions and garlic: can be raw, sautéed, steamed, caramelized, roasted, minced, diced, sliced, etc.
Diced celery and celery seed: cooked or raw
Lemons, limes and oranges: also the zest of one or more of these adds great flavor
Coconut milk: buy whole, unsweetened and organic if possible
Tamari and Miso: if you can eat soy, these add great flavor. Tamari is wheat-free soy sauce.
Honey, agave, maple syrup
Vinegars: apple cider vinegar is the best. Some vinegar has sugar added to them; use with care.
Mustards and ketchups: most ketchup has sugar added to it but it is possible to find it without or make your own
Nuts and seeds: whole, ground, chopped or as butters
Olive oil, butter, coconut oil
Chili peppers and green chilies
Seaweeds: adds flavor and nutrients to food; great substitute for salt
Nutritional yeast: full of B vitamins, this adds a cheesy flavor to foods
Sesame oil: can be regular, toasted or some have added spices
Tomato sauce: great for pizzas, spaghetti but also great for other dishes with a tomato base. I try to find brands that are sugar-free.

Do you have more ideas on how you spice up your allergen-free food? I would love to hear your ideas! Please post a comment!

09Jan

Get your gluten-free buns!

January 9, 2009 by Sarah Van Sciver Leave a Comment

Bristol Baking Gluten-free Bun

I have been meaning to write a blurb about some great “buns” that were literally dropped at my door before Christmas time. Susan of Bristol Baking contacted me and offered me a sample of her gluten-free, “best-ever”, buns. I couldn’t say no so she baked up a batch and shipped them off to me. I must say, they were as delicious and versatile as she claims. She suggests people use them as sandwich bread, as mini pizzas, or even as French toast.

If you are looking for gluten-free bread that doesn’t crumble, is moist and soft and chewy, these are for you. I will make a note here that they contain corn, eggs, yeast and sugar, ingredients that some people may be sensitive to. But if you can eat these ingredients, you’re lucky because they are very delicious. I must say that the buns are the best GF commercially- made bread I’ve ever tasted.

Susan’s website is http://bristolbaking.com/. She makes every order herself and it shows in the quality of the product. They are also very reasonably priced for GF items shipped right to your door.

31Dec

Why Acceptance Is Key When Coping With Food Allergies or a Restricted Diet

December 31, 2008 by Sarah Van Sciver 5 Comments

If you have food allergies, celiac disease or any other condition, which requires that you limit or restrict your intake of certain foods, it is usually a process to accept and embrace your new lifestyle. Even if you have been following your diet for a while, it can continue to be a challenge to figure out what to eat, how to communicate to people why you can’t eat certain foods, and to find places to eat when you are out in public.

In every situation where you are faced with the reality of your limited diet, you may also have different issues come up. It is very common for people with diet limitations to have different feelings about their new diet. If you’re just beginning a new diet, it may be more difficult as you may feel misunderstood or left out leading to feelings of frustration, anger, or sadness.

So where does acceptance come in with all of this? As humans, when we don’t like something, it is our initial reaction to want to change or fix it. The other side of this coin is that we may resist the change or circumstances that life is giving us. What we end up with is being unhappy with our situation, trying everything possible to change it, or simply giving up and believing that life is going to be miserable for us.

Even if our outward circumstances did change, it may not really bring us the peace and happiness that we think it will. In other words, is it really the pizza we miss? Maybe yes. But on a deeper level, if we can accept our feelings about not being able to eat the pizza, we will come closer to being “okay” with the fact that we can’t eat it.

Acceptance can be tricky. We hear we “should” or “need” to accept our circumstances. So our mind goes, “I accept the fact that I can’t eat pizza,” while our heart feels totally despondent. How do we go from not accepting or not liking what is happening in our lives, to being okay with what life serves us?

22Dec

Gluten-free and Dairy-free Chocolate Cupcakes with Dairy-free Cashew-Coconut Icing

December 22, 2008 by Sarah Van Sciver 3 Comments

Gluten-free Chocolate Cupcakes

To balance out my last post, I am now writing about the gluten-free chocolate cupcakes that I talked about. They really turned out great so I want to share the recipe. I used goat yogurt in them, but you can easily replace this with a non-dairy milk. They are also egg-free and maple syrup sweetened! It is adapted from the Carob Cupcake recipe in May All Be Fed by John Robbins. I made it gluten-free. I also made a Cashew-Coconut Icing to go with it that was great – but it’s not in the picture.

Gluten-free Chocolate Cupcakes

Makes: 24 cupcakes

22Dec

How to restore balance in your body during the holidays

December 22, 2008 by Sarah Van Sciver Leave a Comment

If you have a sensitive digestive system, you may spend most of the year following a specific diet to keep your body in balance. However, it is possible that during this time of year, you may find it much harder to keep your body in balance because of holiday parties, family gathering and the abundance of yummy food.

Even if you follow a gluten-free diet, it is still easy to overdo it on the delicious gluten-free baked goods! I personally have found this true for myself during this time of year. On top of the holidays, we just finished celebrating my husband’s birthday and my son’s 1st birthday. I made gluten-free chocolate cupcakes with coconut-cashew icing. They were delicious and very easy to overindulge on.

So, if you find yourself overindulging this holiday, and are feeling the consequences that night or the next day, here are some home remedies to help you get your system back in balance:

Ginger root:

Ginger has been used for centuries to help with digestion. It can help with nausea, stomachaches, gas or constipation and it “helps break down proteins to rid the stomach and intestines of gas. It also aids in the digestion of fatty foods.” Source

Make ginger tea:

When making tea, always use fresh ginger root sold in the produce section of your grocery store. Peel the skin with a paring knife and then grate about once inch. Bring about 4 cups of water to a boil, add the grated ginger and reduce to a simmer. Cook for 15 minutes or so, or until it has a strong, spicy flavor. Strain the ginger into your cup and add honey or agave to sweeten. If the ginger is too strong for you, dilute it with some water.

Lemons:
“The acidity in lemons also has healing powers, especially with many digestive problems. Lemon, when mixed with hot water, can cure nausea, heartburn, constipation and diarrhea, worm infestations of the lower intestines, bloating, and belching. It also stimulates the liver to produce the correct amount of bile, which helps with digesting food.” Source

I personally love adding the juice of one half to one whole lemon to a cup of boiling water. I add honey or maple syrup to sweeten. Adding in 1-2 dashes of cayenne also helps to clear out your system. This is known as the Master Cleanse – lemon juice, maple syrup, and cayenne. People fast on this drink for 10 days; however, you can drink it in the morning and then eat lightly the rest of the day or do a partial cleanse. It will still help to restore balance in your body.

Apple cider vinegar:

Traditional forms of vinegar that still have the “strands” present in them are also very healing. The “strands” are the little bits floating in the bottom of the jar. Apple cider vinegar is one of these healing vinegars and can help restore balance in your body as well. Here is some great information.

My friend and business consultant, Dawud Miracle, gave me the following recipe for when he wants to enjoy certain foods he knows he may have a reaction to it. He uses it particularly when he wants to enjoy pizza because the combination of the wheat and dairy causes a reaction in his body.

Mix 2 Tablespoons of apple cider vinegar in 8oz of water. Usually I take right after a meal and then a couple hours later. It really cuts the intolerance.

These are just a few remedies. There are many more herbs and foods that can help with your digestion and restore balance in your body after the holiday dinner parties. If you have additional ideas, please don’t feel shy to post your comment!

Happy Holidays!

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