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Thanksgiving With Food Allergies

Oct 3, 2009 · 2 Comments

thanksgiving with food allergies

Food is the focal point of Thanksgiving making it a challenging holiday for those with food allergies and intolerances. This is our guide to having a delicious and safe Thanksgiving with food allergies.

thanksgiving with food allergies

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Thanksgiving with food allergies can be a challenge, after all, food is the focal point of Thanksgiving and it is probably safe to say that it always will be.

Don't let a holiday centered around food scare you. Even though a traditional Thanksgiving meal is full of common food allergens, you might be surprised to know that it doesn't have to be. With a few substitutions, you can have a feast free of the top 9 allergens.

Following are recipes for traditional Thanksgiving dishes that are free of the top 9 allergens.

Allergy friendly appetizers

For a holiday that involves so much eating, a light appetizer to start should do the trick. (And, if you're hosting, having appetizers away from the kitchen prevents eager guests from sneaking a taste of the main meal before it starts!)

Our traditional appetizer for Thanksgiving dinner is this turkey veggie platter. We serve it with hummus usually but have also made ranch or dill dip using SO Delicious Coconut Milk Yogurt.

thanksgiving
This turkey veggie platter is a tradition at our house.

Salad

Some might say that there is no room on a crowded Thanksgiving dinner plate for a green salad. But I beg to differ! Not only are salads healthy, but they also introduce different textures to your palate and color to your plate. 

thanksgiving with food allergies

One of my favorite salads for Thanksgiving is mixed greens topped with fruit and homemade cranberry vinaigrette.

You can have a lot of the components done ahead of time so it's easy to include in your Thanksgiving feast.

Get the recipe for Green Salad and Cranberry Vinaigrette.

Roasted Turkey

In my opinion, Thanksgiving wouldn't be the same without a juicy turkey.

Turkey on its own is naturally free of the top 8 allergens but it is important to check the packaging, especially for ingredients containing wheat/gluten.

Occasionally, I come across a turkey that has been injected with a broth mixture that contains gluten. So, be sure to watch for that.

Luckily, it isn't difficult to find a gluten free turkey at your regular grocery store. Just be sure to read the label carefully and, if the label isn't clear, call the company directly to confirm that the turkey is gluten free and free of any other allergens you're avoiding.

Also, if you have a wheat allergy, throw out the gravy packet that is often included with the turkey because it most likely contains wheat.

Finally, there are a number of ways to prepare your turkey. Many recipes call for an herbed butter mixture to be rubbed under the skin of the turkey. I often do this but use dairy free margarine or olive oil mixed with herbs instead. It still turns out delicious without the dairy!

Cranberry Sauce

thanksgiving with food allergies

Many people could live without cranberry sauce on Thanksgiving. I would have agreed until I made this cranberry-apple relish for the first time. Now, our Thanksgiving feast would not be the same without it.

This isn't your ordinary cranberry sauce out of a can, it is much more delicious! I make it a couple of days ahead of Thanksgiving. One Thanksgiving, I forgot to put it out for the meal! It was sad but we had more leftovers for spreading on our leftover turkey sandwiches so it was still a win!

Potatoes

Is it even Thanksgiving without some kind of potato? The answer is clearly "no"! Following are some of our favorite potato dishes.

Mashed Potatoes

Traditional mashed potatoes often contain heavy cream and butter which makes them light, fluffy, and rich all at the same time.

But don't worry if you're avoiding dairy and other common allergens. You can still enjoy mashed potatoes!

If you have a pressure cooker, these mashed potatoes are the way to go. They're so easy to make and are "no drain" meaning the broth used to cook the potatoes is mashed right in. Go to the pressure cooker mashed potatoes recipe.

If you don't have a pressure cooker, no worries! You can still make delicious mashed potatoes! Go to the stovetop mashed potatoes recipe.

Sweet potato casserole

Gluten free sweet potato casserole

This gluten free sweet potato casserole is very easy to make, can be made ahead of time, and is so tasty. It's a must-have dish on our holiday table.

Get the recipe here.

Vegan Twice Baked Potatoes

vegan twice baked potatoes on a plate

If you want to step up your potato game and get a little fancier than mashed potatoes, I highly recommend twice baked potatoes! They're gluten free and free from the most common allergens including dairy, eggs, and soy!

Get the vegan twice baked potato recipe here.

Gluten and Dairy free Cheesy Potatoes

gluten free cheesy potatoes in a casserole dish

Cheesy potatoes are an ideal dish for Thanksgiving dinner because you can make them ahead of time and put them in the oven just before you're ready to eat.

This is a dairy and gluten free recipe as well as the other top 9 allergens.

Get the recipe for gluten and dairy free cheesy potatoes here.

Gravy

thanksgiving with food allergies
Allergy friendly mashed potatoes and gravy are must have sides on Thanksgiving!

You cannot have mashed potatoes without gravy! Unfortunately, the gravy packet that comes with the turkey will more than likely contain wheat, so you'll need to make your own allergy-free gravy.

Not to worry, though, because making a boat full of delicious gravy is easy and tastes WAY BETTER than the other stuff! Go to the recipe for "Allergy Free" Gravy.

Stuffing

A casserole dish filled with wheat free stuffing

Stuffing is made with dried bread, most often bread made with wheat flour. Even stuffing mixes that have dried bread cubes are made with wheat.

To make a wheat free stuffing, you just need some wheat/gluten free bread that is also free of other allergens you're avoiding.

I was worried that gluten/wheat free stuffing wouldn't be as tasty as traditional stuffing. Luckily, wheat free bread still makes a delicious stuffing! Go to the recipe for Wheat Free Stuffing.

Green Bean Casserole

Allergy friendly green bean casserole

Green bean casserole is another dish that was traditionally part of our Thanksgiving feast. With a few substitutions, the traditional holiday dish can be free of the top 9 allergens but still enjoyed by everyone. Go to the recipe for Green Bean Casserole

Dessert

Dessert is the perfect ending to any great meal! It can also pose the greatest challenge to those who are eating with food allergies. So many favorite and traditional desserts contain common food allergens.

Luckily, there are many "allergy free" dessert options including those that don't require baking from scratch.

You'll find many baking mixes to choose from at the store. Cupcakes decorated with the Thanksgiving theme, sugar cookies in the shape of turkeys, and pies made with "allergy-free" pie crust mixes are all easy options.

An allergy friendly pumpkin bar on a white plate
These allergy friendly pumpkin bars are our favorite Thanksgiving dessert.

Our favorite dessert at Thanksgiving is these pumpkin bars. They remind me of pumpkin pie but without the allergens.

Here are some more recipes that would be great on Thanksgiving:

  • Gluten Free Pumpkin Cookies
  • Gluten and Dairy Free Apple Crisp
  • Allergy Free Fruit Buckle
  • Strawberry Rhubarb Cobbler

So, that is a traditional Thanksgiving with food allergies at our house. Yours may differ a little (or a lot) but hopefully, this menu helps you plan your traditional meal, too.

Don't forget to follow me on Instagram and tag your allergy friendly Thanksgiving photos with #eatingwithfoodallergies to share the deliciousness!

Have a safe and happy Thanksgiving!

Allergy Free Ice Cream (Top 8 Free!)

Jun 28, 2009 · 6 Comments

Allergy Free Ice Cream

This allergy free ice cream recipe is dairy free, soy free, egg free, wheat/gluten free, peanut free, and tree nut free and is creamy and delicious.

Allergy Free Ice Cream

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It used to be difficult to find ice cream that is free of common allergens, but not anymore! You won't have to look too hard in the freezer aisle at the grocery store to find dairy free options made from oat milk, soy milk, rice milk, almond milk, cashew milk, and more!

These dairy-free ice cream options can be pretty pricey and often have advisory statements regarding cross-contact with other common allergens. So, why not make your own?

Ingredients

Making allergy friendly ice cream requires a few specialty ingredients, many that you can easily find at the regular grocery store.

Milk

So many of the ice cream options at the grocery store contain at least one of the top 8 allergens, so I wanted to make one that is top 8 free.  I make this ice cream with rice milk or soy milk. Either way, it turns out creamy and delicious!

Fat

Fat is an important part of achieving smooth, creamy ice cream. Ice cream made with dairy has milk fat and even lower-fat ice cream made with reduced-fat milk has some of that milkfat to help produce that creamy texture.

I use canola in this recipe because it is free of the most common allergens and it is basically flavorless. You could use vegetable oil or grapeseed oil as well.

Starch and stabilizers

Arrowroot starch comes from the roots of the arrowroot plant. It is similar to cornstarch but helps give this ice cream its silky texture. 

Xanthan gum is a stabilizer in ice cream that helps to reduce the size of ice crystals that form during the freezing process. This also helps create a smooth, creamy texture. Other stabilizers you might see on ice cream ingredient lists include locust bean gum, carrageenan, and guar gum.  Xanthan gum works well and is easy to find at the specialty food store whereas other stabilizers may be more difficult to find.

Marshmallows have gelatin in them and this works as a stabilizer, too. Some gourmet marshmallows are made with egg white so be sure you choose one that is "safe" for you.  Marshmallows also add some additional sugar and add to the sweet flavor of this ice cream.

Equipment

Ice cream happens to be one of my favorite foods! When we started eating dairy free, it didn't take me long to invest in an ice cream maker so I could make my own dairy free ice cream!

I already had a Kitchenaid mixer (which, by the way, I absolutely love!) and Kitchenaid makes a variety of attachments for the mixer including this ice cream maker attachment.  It includes a mixing bowl, drive assembly, and a dasher to mix the ice cream.

You will need to freeze the mixing bowl for at least 15 hours prior to making the ice cream in order to freeze the inner water-filled compartment. I just store mine in our deep freeze wrapped in a plastic bag so it's always ready.

Recipe tips

If you prefer chocolate ice cream, you can whisk in ½ cup of unsweetened cocoa powder to the batter while it's cooking.

The batter will be very thick. This helps to minimize ice crystals from forming which helps prevent the ice cream from having an "icy" texture. 

Be sure to cool the batter completely before adding it to the ice cream maker!

Serve with safe chocolate syrup (we like Hershey's Simple 5 chocolate syrup) and other safe toppings like sprinkles, chocolate chips, mini marshmallows! Yum!

Related recipes

  • Allergy Free Fruit Buckle
  • Dairy Free Strawberry Sorbet
  • Chocolate Gluten Free Cupcakes {Dairy and Egg Free!}
  • Gluten Free Dairy Free Cupcakes {Allergy Friendly}

📖 Recipe

Allergy Free Ice Cream

Allergy Free Ice Cream

Kristi Winkels, RDN, LD
A recipe for ice cream that is dairy free, egg free, soy free, wheat/gluten free, peanut free, and tree nut free.
5 from 3 votes
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Prep Time 1 hr
Cook Time 30 mins
Total Time 1 hr 30 mins
Course Dessert
Cuisine American
Servings 8 ½ cup servings
Calories 280 kcal

Equipment

  • Ice cream maker I use this attachment for my Kitchenaid mixer

Ingredients
  

  • 4 cups vanilla rice milk, divided
  • 3 tablespoons arrowroot starch
  • 15 large "safe" marshmallows
  • ⅓ cup sugar
  • Dash of salt
  • ½ cup canola oil
  • ½ teaspoon xanthan gum
  • 1-½ teaspoons vanilla extract

Instructions
 

  • In a large mixing bowl, combine the arrowroot starch with ¼ cup of the rice milk, set aside. In a large saucepan, combine the remaining rice milk, marshmallows, sugar and salt. Cook over medium high heat until marshmallows are melted and mixture comes to a boil, stirring occasionally. Once mixture comes to a boil, remove from the heat. Pour the hot mixture over the arrowroot flour and milk mixture; stir well. Add the oil, xanthan gum and vanilla extract and whisk mixture together until blended. Mixture will be thickened to the consistency of gravy. Place in the refrigerator until completely cooled.
  • Pour cooled mixture into an ice cream maker and freeze according to the manufacturer's instructions. Makes about 1 quart.

Notes

Nutrition Facts: Serving size: ½ cup, calories: 280, total fat: 15 grams, saturated fat: 1 g, cholesterol: 0 mg, sodium: 106 mg, total carbs: 35, fiber: 0 g, sugar: 22 g, protein: 1 g

Nutrition

Calories: 280kcal
Tried this recipe?Please share how it was!

Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

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Minnesota Tater Tot Hotdish {Allergy Friendly!}

Mar 3, 2009 · 8 Comments

tater tot hotdish

Minnesota tater tot hotdish is a family favorite! This version is made without canned condensed soup so it's free from common allergens like gluten and dairy but it's still delicious enough for everyone to enjoy!

tater tot hotdish
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If you live in Minnesota, there are two things that you must embrace: the cold winters and hotdish.

Hotdishes (casseroles if you're not from Minnesota) are usually made by mixing meat and some kind of starch (rice, pasta, potatoes) with a can or two of condensed cream soup. (And there might be some vegetables thrown in, too.)

Condensed soups usually have wheat, dairy, and soy which are common allergens. But you can still make a delicious Minnesota tater tot hotdish without it.

Ingredients

  • Ground beef or ground turkey
  • Onion
  • Earth Balance Buttery Spread - This comes in a dairy free variety or a soy AND dairy free variety. If you can't find it, you can substitute a safe cooking oil like olive oil instead.
  • All-purpose gluten free flour - I use Bob's Red Mill all-purpose baking flour. Any gluten free flour should work fine.
  • Gluten free beef or chicken broth - I like Kitchen Basics broth which is free of the top 9 allergens.
  • Frozen mixed vegetables (corn, peas, carrots)
  • Frozen tater tots - be sure to read labels carefully and choose a brand that is free from your allergens (see FAQ's below for more).

Recipe tips and FAQs

Add extra vegetables

This recipe calls for one 14 ounce bag of mixed vegetables but I often add two bags because I love my veggies! It also helps the dish go a bit further which is nice if you want some leftovers.

Add extra meat

Speaking of adding extra components to make the dish go further, adding more meat is another way to do that.

My kids love this meal so much that they want to eat it for lunch the next day! So, I started adding an extra half-pound of meat so we'd have leftovers. I still make the same amount of sauce and it still turns out well, just not as creamy.

Make it ahead of time

I often make this dish while I'm preparing another dinner that also uses ground beef or turkey. I start with two pounds of ground meat and then divide it.

A dish this works particularly well with is this gluten and dairy-free turkey stroganoff because both of these dishes have a similar creamy sauce. I make double the sauce and divide it between the two dishes, then add the other components to each.

Once the hotdish is assembled, just cover it and put it in the refrigerator until ready to bake.

Freeze it

You can assemble this dish and freeze it before baking. Ideally, you would let it thaw for 24 hours before baking, and then bake the normal amount of time. If you are baking it frozen, the baking time will be quite a bit longer.

I also like to freeze individual portions of leftovers. This is my version of a frozen entree but without the allergens!

Are tater tots gluten free and allergy friendly?

You can find tater tots that are gluten free and free of other common allergens such as dairy and eggs.

The most widely available brand that I have seen is Ore-Ida. Their Golden Tater Tots say gluten free right on the label and they do not list any other common allergens except soybean oil.

Like Ore Ida, many tater tot brands are made with soybean oil which can be a problem for those with soy allergies.

If you are avoiding soybean oil and are looking for safe tater tots, here are some options I found (updated March 2022):

  • Alexia Organic Yukon Puffs
  • 365 by Whole Foods Tater Puffs - does have an advisory statement that states these are processed ina facility that processes wheat, milk, and soy (here is a link to the company's allergen policy).
  • Alexia Sweet Potato Puffs - I've been sweet potato tots are excellent on this dish and these are free from the top 9.

More main dishes

  • Gluten and Dairy Free Turkey Stroganoff
  • Dairy and Gluten Free Chicken Tetrazzini
  • Veal Marsala
  • Swedish Meatballs

📖 Recipe

tater tot hotdish

Minnesota Tater Tot Hotdish

Kristi Winkels, RDN, LD
This Minnesota tater tot hotdish is one of our favorite dishes and it's free of common allergens. Be sure to read labels carefully to make sure the ingredients you use are safe
5 from 5 votes
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Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Course Main Course
Cuisine American
Servings 6 servings
Calories 530 kcal

Ingredients
  

  • Cooking spray
  • 1 pound lean ground beef or ground turkey
  • 1 medium yellow onion chopped
  • 4 tablespoons "safe" margarine such as Earth Balance
  • 4 tablespoons all-purpose gluten free flour
  • 2 cups gluten free beef or chicken broth
  • 1 12 ounce package frozen mixed vegetables
  • 32 ounces frozen tater tots See notes

Instructions
 

  • Preheat the oven to 375°. Spray a 13x9 inch casserole dish with cooking spray.
  • In a skillet, brown the ground beef or turkey over medium-high heat. Drain the fat if there is excess. Add the onion and saute until tender. Place this mixture in the casserole dish.
  • In the skillet, melt the margarine. Sprinkle the flour over it and whisk together for about 1 minute. Whisk in half of the broth. Allow mixture to bubble and thicken and add more broth until the mixture is the consistency of thick gravy.
  • Pour the cream sauce mixture over the beef/turkey mixture in the casserole dish and mix together. Next, cover beef/turkey mixture with frozen mixed vegetables. Then, top with enough tater tots to cover the entire vegetable layer.
  • Bake at 375 degrees for 45 minutes. Remove the cover and bake an additional 15 minutes at 425 degrees or until the tater tots are golden brown and crispy. Serve immediately.

Notes

  • See the notes in the post about finding allergy friendly tater tots.
  • Read labels carefully to make sure ingredients do not contain your allergens.
 

Nutrition

Serving: 1.5cupsCalories: 530kcalCarbohydrates: 49gProtein: 22gFat: 27gSaturated Fat: 6gCholesterol: 56mgSodium: 900mgFiber: 7gSugar: 1g
Keyword dairy free, egg free, fish free, gluten free, shellfish free, soy free, wheat free
Tried this recipe?Please share how it was!

Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

My Dairy and Gluten Free Mac and Cheese

Feb 4, 2009 · Leave a Comment

my mac and Cheese

My mac and cheese isn't actually cheesy at all but, if you're allergic to dairy and wheat/gluten, you won't miss the cheese in this homey dish!

my mac and Cheese

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Many years ago, I asked readers to submit their favorite allergy friendly recipe creations. Kim of New Jersey shared this recipe that she called "My Mac and Cheese".

Those of us with food allergies know that avoiding allergens takes some creativity and thinking outside of the box. It also sometimes means being OK with leaving out ingredients that are right in the name of a dish. In this case, cheese.

That's right, this mac and cheese does not contain cheese. Kim submitted this recipe long before there were good non-dairy cheese options so it probably seemed more appealing to create a dish that was reminiscent of mac and cheese but omitted cheese altogether.

Kim wrote:

While it doesn't taste cheesy, it looks just like mac and cheese. My two sons who do not have allergies, love it as much as my two allergic sons.  I have also used pureed sweet potatoes, which is delicious too!

Recipe tips

Preparing the butternut squash

The "cheese" sauce for this dish starts with cooked butternut squash. You have a few options here:

Roast a whole butternut squash in the oven. To do this, cut it in half lengthwise, scoop out the seeds, lay the halves face down in a baking dish, put a little water in the bottom of the dish (about ¼ cup is plenty), and cover it with foil. Bake at 400 degrees F for about 45 minutes. You'll have to let it cool a bit before you can scoop out the squash. At this point, it is practically pureed so blending it with the remaining ingredients will be easy.

Kim shared that she puts ½ cup portions of squash in Ziploc bags and freezes them. That would be a huge time saver when making this dish!

Cook a whole butternut squash in a pressure cooker. Again, cut the squash in half, and scoop out the seeds. Next, put about ½ cup water in the bottom of your pressure cooker, place the trivet at the bottom of the pot and place the two squash halves on the trivet. Put the pressure cooker cover on, make sure to put the pressure valve to "sealing" and then cook on manual, high setting for 12 minutes. Do a quick release and carefully remove the cover. Allow the squash to cool enough to handle and then scoop out the inside.

Buy frozen cubed squash. I was recently at Aldi and found that they had little steamer bags of cubed, cooked butternut squash. So convenient! All you need to do here is heat it up enough so it can be pureed. Easy peasy!

Making the sauce

Once the squash is cooked well enough to be pureed, place it in a blender or food processor with the rice milk. Also note, you can use whatever dairy free milk you like. We don't avoid soy in our house so I often use plain soy milk.

Once that mixture is smooth, add it to a small saucepan along with the dairy free margarine. Cook over medium heat until it starts to bubble. Then just keep it warm until the pasta is ready.

The pasta

I like to use elbow macaroni or shells for this recipe because it reminds me of real mac and cheese! I think Tinkyada is the only gluten free brand I have seen that has these pasta shapes. Tinkyada makes a great gluten free pasta that doesn't get mushy and holds it's shape nicely when mixed with a sauce.

Putting it together

When the pasta is cooked and you've heated the squash, milk, and margarine, then it's ready to combine the two. Season with salt and pepper to taste and you're ready to eat!

Serving suggestions

When I was a kid, mac and cheese was a standalone dish. Now, though, I like to have a vegetable and protein with it! My favorite is a grilled chicken breast and a serving of cooked broccoli - yum!

If you are looking for ways to add calories to your little one's diet (or your own), this is an easy recipe to do that with. Just add a couple tablespoons of extra margarine (or other fat) to the recipe or a teaspoon or two to an individual portion. The dish will taste even richer but the texture will still be the same.

Thank you for sharing your recipe, Kim!

Other recipes you might like

  • Dairy and Gluten Free Chicken Tetrazzini
  • Allergy Friendly Pretzel Chicken
  • Salad With Cranberry Vinaigrette
  • Cream of Mushroom Soup

📖 Recipe

my mac and Cheese

My Mac and Cheese

Kim of New Jersey
This is a recipe for mac and cheese that isn't cheesy at all! It's gluten and dairy free but still delicious!
No ratings yet
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course, Side Dish
Servings 4
Calories 337 kcal

Ingredients
  

  • ½ cup pureed butternut squash see notes above
  • ½ cup rice milk
  • ¼ cup dairy free margarine
  • Salt and pepper to taste
  • 8 ounces gluten free pasta cooked according to package I use elbow macaroni or small shells

Instructions
 

  • Mix puree, milk and margarine together and bring to a low boil. Pour over cooked pasta. Serve immediately.

Notes

Nutrition facts for 1 cup: Calories: 340, total fat: 13 grams, saturated fat: 3 grams, cholesterol: 0 mg, sodium: 119 mg, total carbohydrates: 51 grams, dietary fiber: 4.5 grams, sugars: 3 grams, protein: 5 grams

Nutrition

Calories: 337kcal
Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
Tried this recipe?Please share how it was!

Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

Quinoa: A Gluten Free Whole Grain

Feb 3, 2009 · Leave a Comment

Quinoa: A Super Food

Quinoa is an ancient seed that was thought to be sacred by the Incas in South America. Pronounced KEEN-wah, it has been grown in South America for thousands of years. Most of the world's supply is grown in the Andean region of South America in Peru, Bolivia, and Chile.

quinoa : a super foodWhile it is thought of as a grain, it is actually a seed from a plant that is related to Swiss chard, beets, and spinach. In fact, the leaves of the plant can be eaten but are hard to find in grocery stores in the United States. It has a delicate, nutty flavor and can be used in place of rice or couscous in most dishes.

Nutrition Facts

Quinoa is higher in protein than most grains (about 12-15%) and contains all nine of the essential amino acids. This makes it a complete protein and desirable for vegans and vegetarians who are concerned with getting the right amount of protein in their diets.

It also contains lysine which is needed for tissue growth and repair. Along with high protein content, this superfood is a very good source of magnesium, iron, copper, and phosphorus and is a good source of riboflavin. Its high content of manganese and copper makes it a powerful antioxidant.

It is also high in fiber which is so important for good digestion, blood sugar regulation, weight management, and heart health.

It is also gluten free which makes it a great alternative to wheat, barley, and rye for people with Celiac disease, wheat allergy, and intolerance. Not only does it come in its original seed form, but it is also ground into flour and is used with corn to make gluten free pasta.

Cooking Tipsquinoa salad

Step 1: Rinse it

The first step to preparing it is rinsing off the soap-like residue that is naturally present on the seeds. To do this, pour the seeds in a fine-mesh strainer and rinse until you can no longer see the foam (which looks like soap suds).

Step 2: Cook

Once rinsed, it can be prepared just like rice. Combine two parts water to one part quinoa in a medium-sized pot. Bring the mixture to a boil; reduce heat to simmer and cover for about 15 minutes.

When the seeds become translucent and the germ forms a ring around the grain, it is ready to eat.

Step 3: Eat

Quinoa can be eaten on its own or with a number of dishes.

  • Mix into soups and stews like this chili.
  • Add it to your salad greens.
  • Mix with freshly chopped vegetables and toss in a vinaigrette dressing for a satisfying salad.
  • Make a pilaf with cooked vegetables and serve alongside your favorite protein.
  • Mix with beans for a spin on beans and rice.

References

George Mateljan Foundation. The World's Healthiest Foods. www.hwfoods.com. Accessed 10/1/09.

Wikepedia - The Free Encyclopedia. en.wikipedia.org/wiki/Quinoa. Accessed 10/1/09

Savvy Vegetarian. www.savvyvegetarian.com. Accessed 10/1/09

More resources you might like

  • Quinoa and Rice With Sweet Potatoes
  • Chili (Gluten Free and Allergy Friendly!)
  • Gluten Free Fiber (And Why You Need It!)
  • Wheat Substitutes

Allergy Free Whipped Cream Frosting

Feb 2, 2009 · 2 Comments

Allergy Free Whipped Cream Frosting

This allergy free whipped cream frosting is a delicious way to top your cupcakes for any occasion! It is not as sweet as a buttercream frosting and has a light and fluffy texture, much like whipped topping.

Allergy Free Whipped Cream Frosting

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Cake is good on its own but it's even better topped with some frosting! Even though the name sounds like this recipe is dairy-filled, it is actually 100% dairy-free!

The ingredients

Rice flour and rice milk make up the base of this frosting recipe. If you don't have rice flour, you could try another wheat-free flour option such as sorghum flour. Any safe milk substitute would also work. I have used soy milk in the past.

Shortening is whipped together with canola oil and sugar to create a light, fluffy texture. I use Spectrum shortening which is made from palm oil so making it a safe option for those with a soy allergy and it does not contain partially hydrogenated oils. It is sometimes difficult to find at the regular grocery store so check your specialty store or buy it online.

You could also use coconut oil instead of shortening. It has a nice flavor so it works well in this recipe.  Coconut is technically a tree nut so be sure to keep that in mind when choosing the oil you use in this recipe.

Recipe tips

Ideally, you will use a hand mixer or stand mixer to make this frosting because it does take a lot of whipping. When adding in the thickened flour mixture, it takes some time and effort (yours or the mixer's) to get this frosting smooth and light.

Like a whipped cream frosting, this will get a little bit softer and runny if it is left at room temperature for too long. I recommend refrigerating it until you are ready to frost and serve your cake or cupcakes.

More dessert recipes

  • Chocolate Gluten Free Cupcakes {Dairy and Egg Free!}
  • Allergy Free Ice Cream (Top 8 Free!)
  • Fruit Pizza (Gluten, Dairy, and Egg Free!)
  • Vegan Spritz Cookies {Gluten Free & Allergy Friendly}

📖 Recipe

Cupcake

Allergy Free Whipped Cream Frosting

Kristi Winkels, RDN, LD
This dairy free whipped cream frosting is also free of egg, soy, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Dessert

Ingredients
  

  • ¼ cup rice flour
  • 1 cup rice milk
  • 1 cup sugar
  • ¾ cup "safe" shortening or coconut oil
  • 3 tablespoons canola oil
  • 1 teaspoon vanilla
  • 3 tablespoons cocoa powder optional

Instructions
 

  • In a medium saucepan, whisk together the rice flour and rice milk until combined completely. Cook over medium heat, stirring frequently. When the mixture begins to thicken whisk constantly until it is the consistency of pudding. Remove from heat and set aside to cool.
  • With a mixer, cream together the shortening and oil until smooth and light, about 4 minutes. Add the sugar and beat for another 4 minutes. Add the vanilla and cooled flour and milk mixture and beat for another 4 minutes. If desired, add cocoa powder and mix until incorporated completely. Refrigerate until ready to use.
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Dairy and Gluten Free Chicken Tetrazzini

Feb 1, 2009 · Leave a Comment

A pan of chicken tetrazzini

Chicken tetrazzini is a mixture of chicken, mushrooms, and pasta that are coated in a creamy sauce. You might not believe that it's free of gluten, dairy, and the other top 8 allergens!

A plate with chicken tetrazzini and mixed vegetables

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This dairy-free chicken tetrazzini recipe was one of the first recipes that I adapted after learning of my son’s multiple food allergies.

The traditional recipe is a delicious blend of pasta, chicken, and a whipping cream based cream sauce. If that isn't enough, the classic dish is topped off with a healthy dose of Parmesan cheese.

Allergy-friendly ingredients

The words "cream" and "cheese" might make you cringe if you're avoiding dairy! Don't worry, though, using a few allergy-friendly substitutes can lead to a rich and creamy dish similar to its dairy-filled counterpart.

The sauce

The sauce in this dish is made with gluten-free chicken broth and a milk substitute. I typically use plain soy milk but you can use rice milk or any other dairy free alternative that you like.

The sauce is thickened with gluten-free all-purpose flour. If you're following a wheat/gluten free diet, you probably have a favourite gluten-free flour in your pantry at all times. Any variety will do!

The pasta

I like to use spaghetti for this dish but you can use any type of pasta you like. We use Trader Joe's quinoa and brown rice spaghetti most often. I cook the pasta a bit less than usual so that is al dente. This way, it holds up to being stirred together with the other components. It will finish cooking during the baking process.

Nutritional yeast

Nutritional yeast is dried flakes of yeast that contains B vitamins, including vitamin B12 as well as protein. It is described as having a nutty and cheesy flavor and is often used in vegetarian and vegan diets as a parmesan cheese substitute.

For this recipe, I used Trader Joe's nutritional yeast but it does have an advisory statement stating it may contain traces of soy and tree nuts. If you are avoiding those allergens, look for another brand without cross-contact issues.

The nutritional yeast in this dish does add extra flavor but, if you don't have nutritional yeast on hand, you can omit it and you will still have a good dish.

Recipe shortcuts

This dish can be made fairly quickly if you take a few shortcuts!

Cook the chicken ahead of time

If you're a meal planner, group dishes with similar ingredients. For example, if you grill chicken breasts for one dinner, prepare extra, chop, and save for this dish the next day. Or, freeze the cooked chicken and pull it out to defrost in the morning. Such a time saver!

A rotisserie chicken from the grocery store deli is another great time saver for this dish. Finally, if you have leftover cooked turkey breast on hand it can be substituted for the chicken. This is an excellent recipe to make with your leftover turkey from Thanksgiving dinner!

Make the pasta ahead of time

Again, you can group this dish with another dish that uses pasta. For example, if you have spaghetti and meatballs one night, make extra spaghetti, toss it in a little olive oil, and store in an airtight container for this dish the next night! This also minimizes having to wash your stock pot twice!

More main dishes

  • Gluten and Dairy Free Turkey Stroganoff
  • Minnesota Tater Tot Hotdish {Allergy Friendly!}
  • Allergy Friendly Instant Pot Pasta
  • Red Beans and Rice Skillet

📖 Recipe

A pan of chicken tetrazzini

Chicken Tetrazzini

Kristi Winkels, RDN, LD
A recipe for chicken tetrazzini that is free of dairy, egg, soy, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
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Prep Time 30 mins
Cook Time 14 mins
Total Time 50 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 373 kcal

Ingredients
  

  • 1 8 oz package brown rice spaghetti
  • 2 tablespoons "safe" margarine or olive oil
  • ½ medium onion chopped
  • 8 ounces baby bella mushrooms thinly sliced
  • 1 clove garlic minced
  • ¼ cup all-purpose wheat-free flour mix
  • ⅛ teaspoon black pepper
  • ⅛ teaspoon nutmeg
  • 1 cup gluten free chicken broth
  • 1 cup rice or soy milk
  • 2 cups chopped cooked chicken
  • 1-½ tablespoons nutritional yeast (optional)
  • salt to taste
  • ½ tablespoon Italian seasoning (optional)

Instructions
 

  • Preheat oven to 350 degrees F. Coat a 9x13 baking dish with cooking spray.
  • Cook brown rice spaghetti according to package instructions, drain and set aside.
  • In a large saucepan, heat the olive oil over medium heat. Saute the onion for 2 minutes; add the mushrooms and cook until tender. Add the garlic and cook for another minute.
    Dairy and Gluten Free Chicken Tetrazzini
  • Stir in flour, pepper, and nutmeg until the onions and mushrooms are evenly coated.
    Dairy and Gluten Free Chicken Tetrazzini
  • Next, add the broth and milk and stir well, scraping the pan to loosen any bits stuck to the pan. Continue to cook over medium-low heat until the mixture is thickened and bubbly.
    Dairy and Gluten Free Chicken Tetrazzini
  • Add the chicken and 1 tablespoon of nutritional yeast and stir well. Finally, add the cooked pasta and stir to combine.
  • Pour mixture into prepared baking dish. Bake in preheated oven for 15-20 minutes.
  • Sprinkle with Italian seasoning if desired. Serve immediately.

Notes

Nutrition facts for 1 ¼ cups: Calories: 373, Total fat: 12 grams, saturated fat: 2 grams, cholesterol: 83 mg, Sodium: 285 mg, Total carbohydrate: 31 grams, dietary fiber: 4 grams, sugars: 3 grams, Protein: 38 grams

Nutrition

Calories: 373kcal
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Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

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Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

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