COOKING
WITH ALLERGIES
Wheat
Free Cooking
Gluten Free Cooking
Egg Free Cooking
Dairy Free Cooking
Recipes:
Pancakes
Almond Butter Cookies
Chocolate Chip Cookies
Enriched Chocolate Brownies
Chicken Strips
Dairy Free Swiss Fondue
Almond Milk
Egg Free Mayonnaise
WHEAT
FREE COOKING
Replace flour in your favorite recipes with an equal amount
of spelt or oat flour.
To make a high-protein flour, replace 1 Tbsp. of flour with
rice protein powder.
GLUTEN
FREE COOKING
This guide can help you to convert your favorite recipes to
fit a gluten free diet.
Gluten free breads, muffins and cakes will always be denser
than in the original recipe.
Gluten
is the protein in wheat, gluten, which causes problems. If
you are allergic to wheat you may have to avoid all grains
that contain gluten. Gluten is found in kamut, spelt, oat,
rye, teff, barley, semolina, triticale and couscous.
Gluten
free grains include rice, corn, millet, buckwheat, quinoa,
amaranth, lentil and potato. These gluten-free grains are
available in health food stores in the form of flour, breads,
pastas, pizzas, crackers, cookies, cakes, pancakes and waffles.
Gluten
Free Flour Mix
Combine:
1 cup cornstarch
3 cup rice flour
½ cup soy flour or rice protein powder
3 cup potato starch
Add xanthan
gum just before using the flour:
Cakes – ¼ tsp. per cup of flour mix
Breads – 1 tsp. per cup of flour mix
Pizza dough – 2 tsp. per cup of flour mix
For a
lighter cake-like texture use white rice flour. For a moister,
firmer
product such as pancakes and waffles use brown rice flour.
EGG FREE COOKING
Commercial egg replacer often contains some egg. For an egg
free alternative try the following:
AS A BINDER
AS A THICKENER AS A GLAZE
ARROWROOT POWDER: use 1 Tbsp. For every cup flour, mixed with
1 Tbsp. Water APPLE SAUCE: ¼ cup = 1 egg BUTTER
GELATIN: dissolve 1 tsp. In 3 Tbsp. Boiling water. Freeze
until thick. Beat till frothy TAPIOCA FLOUR: use 1 Tbsp. For
every cup flour, mixed with 1 Tbsp. Water FRUIT JUICE or PUREE
BANANA: ½ banana = 1 egg BANANA: ½ banana =
1 egg WATER
DAIRY FREE COOKING
Replace milk with rice, soy or almond milk.
Try cheese
alternatives such as vegan soy cheese. Regular soy cheese
and rice cheese contain casein, so check with your doctor
before using these as substitutes.
Do NOT
replace butter with margarine as this contains damaged fats.
Try using oils, applesauce or nut butter.
RECIPES
PANCAKES
Mix: 1 cup Brown rice flour or Gluten Free mix
1 tsp Sugar
1 tsp. Baking powder
Add: 1
cup Almond milk (or ½ cup water and ½ cup apple
juice)
1 Tbsp. Vegetable oil
2 tsp. Vanilla
1 Egg
Beat until smooth
Add and
whisk for 1 minute:
2 tbsp. Club soda
Cook as usual
ALMOND BUTTER COOKIES
Blend together:
1 cup Rice flour or Gluten Free mix
2 Tbsp Oil
¼ cup Honey
1 tsp. Vanilla
1 Egg
1 cup Almond butter
Chill
overnight
Roll into 1” balls and arrange on a oiled baking sheet
Press flat with the bottom of a glass
Bake at 350°F for 10-12 minutes
CHOCOLATE CHIP COOKIES
Cream together:
½ cup Butter
½ cup Raw sugar (or birch sugar)
Add: 1 Egg
½ tsp. Vanilla
Add to
form a dough:
1 cup Gluten free mix or rice flour
½ tsp. Baking soda
Add: ¾ cup Chocolate chip (dairy & gluten free)
Drop 1
tsp of batter onto a prepared baking sheet
Bake at 350°F for 10 – 12 minutes
DF -replace butter with ½ cup almond, sunflower or
cashew butter
EF -replace egg with ½ banana, mashed
ENRICHED CHOCOLATE BROWNIES
Beat together until light and fluffy (about 3 minutes):
4 Eggs
Add slowly
whilst beating:
½ cup Apple sauce
½ tsp. Stevia
¾ cup Raw sugar – (or birch sugar)
In a separate
bowl combine:
¾ cup Gluten free mix
¼ cup Brown rice protein
¼ cup Powdered milk
1 Tbsp. Brewers yeast, Nutritional yeast or Green powder
¾ tsp Baking powder
¾ tsp. Xanthan gum
½ cup Baking cocoa
Combine
the flour mix and egg mix. Stir until mixed.
Pour into greased and lined 8’x 8’ pan
Bake at
350°F for 25 – 30 minutes.
Cool in the pan
DF -replace powdered milk with soy flour
EF -not possible
CHICKEN STRIPS
Coating:
Mix together in a blender:
¾ cup Brown rice flour
½ cup Chick pea flour
¾ cup Corn meal
½ tsp. Salt
½ tsp. Oregano and basil
1 ¾ tsp. Garlic powder
Whilst blender is running add:
4 Tbsp. Olive oil
Chicken
strips: Dredge in 2 cups of the coating:
1 lb. Boneless chicken, cut into strips
Dip into ¾ cup apple juice
Dip into coating again
Brush with:
2 Tbsp. Olive oil
Bake at 350°F for 15 minutes, turn and bake for another
15 minutes
NOTE This coating can be used in other recipes, e.g. to coat
eggplant when making Eggplant Parmesan
DAIRY
FREE SWISS FONDUE
In a blender process until completely smooth:
3 cups Water
1/3 cup Nutritional yeast
1/3 cup Quick-cooking oats
¼ cup Lemon juice
3 Tbsp. Corn starch
3 Tbsp. Tahini (ground sesame)
¼ Onion
2 Tbsp. Light miso OR ½ tsp. salt
½ tsp. Dry mustard
1 Clove garlic
Pinch ground nutmeg
Pour into
a saucepan and bring to the boil over a medium heat, stirring
constantly with a wooden spoon.
Reduce the heat to low and cook until thick and smooth, stirring
constantly.
Pour into a fondue pot and keep warm over a flame.
Serve at once.
GF -replace oats with rice bran
ALMOND MILK
Blend together:
1 cup Water
4 Tbsp. Almond meal (ground almonds)
Pour through a strainer
Refrigerate before serving
VARIATION
1) For a more nutritious milk, soak ½ cup whole raw
almonds in water or 2 days, changing the water twice daily.
Blend with water as above
2) Replace almonds or almond meal with pecans, walnuts, sesame
seeds, pumpkin seeds or sunflower seeds
EGG FREE MAYONNAISE
Mix together:
1 Tbsp. Arrowroot / potato starch
3 Tbsp. Lemon juice
1 cup Cold water
Place in a double boiler, stirring often until the mixture
thickens. Allow to cool
Add: 1
tsp. Dry mustard
Place
in a blender or food processor
With the appliance running add the oil in a steady stream:
2 cup Olive oil.
GLUTEN-FREE RESOURCES
Authentic Foods. 800 806-4737, www.authenticfoods.com
Manufacturer of bean and specialty flours, baking mixes, cake
mixes, coating mixes, xanthan gum and natural flavors. Manufactured
in a gluten free environment.
ENER-G
Foods, Inc. 800 331-5222, www.ener-g.com
Has the largest gluten free product line in America. Offer
breads, donuts, cakes, cookies, English muffins, pizza shells
and soups.
Gluten
Free Pantry. 860-633-3826, www.glutenfree.com
Gourmet gluten free baking mixes created by a chef who is
also gluten free. Bread, bagel, brownie, cookie and piecrust
mixes. Friendly and knowledgably staff.
Mr. Spice
Health Foods. 401 848-7700, www.mrspice.com
The only line of delicious sauces that are gluten free.
Special
Diets for Special Kids, by Lisa Lewis Ph.D.
Excellent gluten and dairy free cookbook from Future Horizons
Inc
Stokes
Medical Arts Pharmacy 800 754-5222
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