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Gluten Free Sausage {Allergy Friendly}

Sep 3, 2008 · 2 Comments

Turkey Breakfast Sausage

This gluten free sausage is made with ground turkey, a lean protein option that makes a delicious breakfast side that everyone will love!

Gluten free sausages in a bowl
Gu

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I started making this gluten free sausage when I realized my kids were eating a lot of cereal for breakfast and not much else.

Allergies to certain foods like dairy, soy, and eggs can make it especially difficult to find breakfast fare that provides adequate protein.

These turkey sausage patties are an excellent source of protein and are low in saturated fat. Plus, making them from scratch means being able to leave out ingredients that ready-made sausages often have like preservatives and sodium.

And, most importantly, my kids approved! 🙂

Prep and freeze extras

While these sausages do take some time and effort to make, they can be frozen and reheated individually for a very quick and easy breakfast. I will sometimes make a double batch so I have even more of them ready to go in the freezer.

To freeze them, place a layer inside a gallon-sized resealable bag, then place a layer of parchment paper over them and place the remaining sausages on top. This way, you won't have a big block of frozen sausages to pry apart each time you want a serving or two.

Serving suggestions

A balanced breakfast helps to start the day off right! I like to serve this turkey breakfast sausage with allergy-friendly pancakes, waffles, or banana bread along with some fresh fruit.

Sometimes my kids just want to have a bowl of cereal and milk which doesn't have a lot of protein. Adding a sausage or two is a way to get more protein and my kids are usually happy to oblige.

📖 Recipe

Turkey Breakfast Sausage

Gluten Free Sausage

Kristi Winkels, RDN, LD
This breakfast sausage is a healthy protein for the most important meal of the day. It is free of dairy, egg, soy, wheat/gluten, peanuts, tree nuts, fish, an shellfish.
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Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Breakfast
Servings 15 patties
Calories 115 kcal

Ingredients
  

  • 1 teaspoon extra virgin olive oil
  • 1 medium onion finely chopped
  • 1 clove garlic minced
  • 2 pounds ground turkey
  • 1 tablespoon fennel seed
  • 2 teaspoons rubbed sage
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ⅛ teaspoon red pepper flakes
  • "Safe" cooking spray

Instructions
 

  • Heat the olive oil over medium high heat in a skillet. Add the onion and garlic and saute until the onion is tender. Remove from heat and allow to cool.
  • Combine the turkey, fennel seed, rubbed sage, salt, pepper and red pepper flakes in a medium bowl. Add the cooled onion and garlic mixture. Using your hands, mix the ingredients together. Measure ¼ cup of the turkey mixture and form into a ¼-1/2" patty. Continue until all of the turkey mixture has been formed into patties.
  • Preheat a large skillet coated with cooking spray to medium high. Working in batches, add the patties and cook for 5-6 minutes on each side or until the internal temperature reaches 170 degrees. Remove from the skillet and serve or cool and, in a freezer safe container, freeze for later use. Makes 15 patties.

Note: To reheat, microwave on high for one minute per patty.

    Notes

    Nutrition Facts - Serving size: 1 patty, calories: 113, fat calories: 55, total fat: 6 grams, saturated fat: 1.5 g, cholesterol: 45 mg, sodium: 203 mg, total carbs: 1 , fiber: less than 1 g, sugar: 0 g, protein: 12 g

    Nutrition

    Calories: 115kcal
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    Sunbutter Cookies {Top 9 Allergen Free!}

    Sep 3, 2008 · Leave a Comment

    Sunflower butter Cookies

    Do you love sunflower butter? Then you'll really love these sunbutter cookies! They're soft, chewy, and allergy-friendly, too!

    Sunbutter cookies on a plate
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    My grandma was an amazing baker! Peanut butter cookies were one of the delicious treats we could find in her cookie jar.

    When we discovered my son was allergic to dairy, wheat, peanuts, egg, and barley, these (along with many other treats) were on the chopping block.

    Luckily, with a few allergy friendly substitutions, I can make sunbutter cookies that taste a lot like peanut butter cookies without the allergens!

    Sunbutter cookie ingredients

    Sunflower seed butter (AKA Sunbutter) - If you have a peanut allergy and haven't tried sunflower butter yet you're missing out! The taste and texture are very similar (it even tastes great by the spoonful right out of the jar!) It's also similar to peanut butter when it comes to fat, protein, and carbohydrate content so using it in place of peanut butter in baking works well.

    Earth Balance Buttery Spread - This margarine has a nice, buttery flavor and comes in sticks making it very convenient for baking! It comes in several varieties including one that is dairy free and one that is dairy and soy free.

    Flax "egg" - This is made by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of warm water. After the mixture sits for a few minutes, it thickens and becomes viscous (kind of like an egg). I use one flax egg in this recipe.

    Bob's Red Mill Gluten Free All Purpose Flour - This is a flour blend that can be used in place of wheat flour cup-for-cup. It doesn't have an odd flavour as some gluten free flours do.

    I have also used my own gluten free flour blend which is a combination of rice flour, potato starch, and tapioca starch. I add about ½ teaspoon of xanthan gum to the recipe if it isn't already added in the flour blend that I'm using.

    Recipe tips and FAQs

    Refrigerate the dough

    Once you've mixed up the dough for the sunbutter cookies, it will stick together but will be soft. I recommend refrigerating it for an hour or so to allow it to firm up. This isn't absolutely necessary, though. I have baked the cookies right away and they still turn out fine. The main difference is the fork imprints on top aren't as defined. So, it's more of an appearance issue than a flavor or texture issue.

    Rolling into balls

    A cookie scoop works really well for making cookies that are uniform in size. Just scoop out a portion into your hand and then roll into a ball. The ball gets rolled in sugar and then placed on your cookie sheet.

    If you don't have a cookie scoop, use a 1 tablespoon measuring spoon to create the balls.

    Pressing the cookies

    After rolling into balls, then into sugar, the balls are placed on a cookie sheet but we're not ready to bake yet!

    sunbutter cookies being pressed with a fork
    Use a fork to flatten the cookie, then press the other direction to create a crisscross pattern.

    Peanut butter cookies traditionally have a criss-cross pattern on the top. I was curious as to why this was and found an article on Wikipedia that gave the explanation I was looking for.

    The cookies are pressed because dough made with peanut butter (and sunflower butter) is dense. Without pressing, it would not bake evenly. I'm not sure why a fork was used to do this but my guess is that it is a utensil found in every household making it easy for anyone to do!

    Sunflower butter Cookies

    Storing the cookies

    These cookies are delicious right out of the oven but will keep for a couple of days in an airtight container. If you have leftovers, you can freeze them for 2-3 months.

    Why do some sunbutter cookies turn green?

    When I first attempted to adapt my grandma's peanut butter cookie recipe, the cookies turned green!

    It turns out, the chlorophyll in sunflower seeds reacts with the baking soda/powder causing the green color to develop. While it's harmless, it isn't very appealing so I tweaked the amounts of baking soda/powder to prevent it. If you use sunbutter in place of peanut butter in other recipes, keep that in mind.

    More cookie recipes

    • Dairy Free Chocolate Chip Cookies {Allergy Friendly!}
    • Oatmeal Applesauce Cookies {Top 9 Allergen Free!}
    • Peanut Free Sunflower Butter Blossoms
    • Gluten Free Chocolate Sandwich Cookies

    📖 Recipe

    sunbutter cookies

    Sunbutter Cookies

    Kristi Winkels, RDN, LD
    Sunbutter cookies are like peanut butter cookies but without the peanuts! This recipe is also free of dairy, eggs, soy, wheat/gluten, and tree nuts.
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    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 55 mins
    Course cookies, Dessert
    Cuisine American
    Servings 24 cookies
    Calories 116 kcal

    Ingredients
      

    • 1 tablespoon ground flaxseed
    • 3 tablespoons warm water
    • ½ cup "safe" margarine like Earth Balance
    • ½ cup sunflower butter
    • ½ cup granulated sugar
    • ½ cup packed brown sugar
    • 2 tablespoons rice milk or other milk alternative
    • 1 teaspoon vanilla
    • 1 teaspoon baking powder
    • ⅛ teaspoon baking soda
    • 1 ¾ cups gluten-free all-purpose flour mix
    • ¼ cup granulated sugar

    Instructions
     

    • Preheat the oven to 350°F
    • In a small bowl, mix together the ground flaxseed and water. Set aside until thickened. With an electric mixer, cream together the margarine, sunflower butter, and sugars. Mix in the vanilla and flax/water mixture. In a separate bowl, combine the baking soda, baking powder, and flour. Add to the sunflower butter mixture and mix well. Refrigerate dough for 30 minutes.
    • Put sugar in a bowl. Roll chilled dough into balls (about 1" in diameter) and roll in sugar. Place balls on an ungreased cookie sheet. Using a fork, flatten the balls making a criss-cross pattern. Bake in 350° oven for 10-12 minutes. Let cool slightly on the cookie sheet, then transfer to a cooling rack. 

    Notes

    Nutrition information for 1 cookie: Calories: 116, total fat: 5.5 grams, saturated fat: 1 gram, trans fat: 0 g, cholesterol: 0 mg, sodium: 51 mg, total carbohydrate: 16 grams, dietary fiber: 1 gram, sugars: 9 grams, protein: 1.5 grams.

    Nutrition

    Calories: 116kcal
    Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
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    Love this recipe?

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

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    Veal Marsala

    Feb 3, 2008 · Leave a Comment

    A pan with Veal Marsala garnished with fresh parsley

    Veal Marsala is a simple, yet elegant entree that can be made in a matter of minutes. This version is free of the top 8 allergens.

    Veal Marsala

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    This recipe was contributed by Melisa Priem, 8 Degrees of Ingredients. Her cookbook contains recipes that are all free of the top 8 allergens.

    Recipe notes

    This recipe calls for two different starches, potato and tapioca. The potato flour (also called potato starch) gives the veal a rich, golden brown flavor while maintaining the tenderness of the dish.

    The tapioca starch is a great thickener to use to enhance this sauce as it maintains a clear consistency, adding to the elegance of the dish.

    The potato flour (starch) can be used in lieu of the tapioca in step 4 if you desire a thicker sauce with a creamier texture.

    What to serve with veal marsala

    I like to serve this dish on top of allergy friendly pasta (we especially like spiral noodles), rice, or mashed potatoes. I also like to include a green salad or roasted vegetable such as green beans or broccoli.

    📖 Recipe

    A pan with veal Marsala garnished with fresh parsley

    Veal Marsala

    Melisa K. Priem
    This recipe was shared by Melisa Priem, author of 8 Degrees of Ingredients and is free of the top 8 allergens.
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    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Entree
    Servings 4 servings

    Ingredients
      

    • 1 pound veal scallopine (cutlet)
    • ¾ teaspoon salt
    • ¼ teaspoon pepper
    • ¾ cup potato flour (starch)
    • ¼ cup grapeseed oil
    • 2 cloves garlic chopped
    • 16 ounces mushrooms sliced
    • 1 cup dry Marsala wine
    • 2 tablespoons tapioca flour
    • ¼ cup beef stock
    • 2 tablespoons fresh chopped parsley

    Instructions
     

    • Sprinkle the veal cutlets with salt and pepper. Dredge each slice in potato flour and shake off the excess.
    • Heat the grapeseed oil in a heavy large skillet over medium-high heat. Add the veal cutlets and cook until golden brown, about 2 minutes per side. Transfer the veal to a plate and cover with foil.
    • Add the garlic to the skillet and saute until fragrant, about 1 minute. If necessary, add another tablespoon of oil. Add the mushrooms and saute until tender, about 3 to 5 minutes.
    • Add the Marsala wine and simmer about 3 minutesor until liquid reduces by about half.
    • Meanwhile, whisk the tapioca starch into the beef stock until dissolved. Add to the skillet and continue to simmer until sauce begins to thicken.
    • Return veal to the pan and continue to cook untilthe veal is heated through, about 1 to 2 minutes.
    • To serve, place a piece of veal on a plate and spoon the sauce over the veal. Garnish with a sprig of fresh parsley.
    Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
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    Related recipes

    • Gluten Free Baked Stuffed Mushrooms
    • Cream of Mushroom Soup
    • Beef Stroganoff {Dairy and Gluten Free}
    • Swedish Meatballs

    Silly Monkey Smoothie

    Feb 3, 2008 · Leave a Comment

    Silly monkey smoothie

    This silly monkey smoothie is a nutritious snack that even the pickiest eater is sure to love!

    Silly monkey smoothie

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    Have you ever noticed how kids can get stuck eating the same things over and over?

    When my son was about three years old, all he wanted to eat was sugary cereal. I'm pretty sure it was Lucky Charms. I know what you're thinking...I'm a dietitian and I buy my kid Lucky Charms? That's right! This kid has to miss out on so many foods, I figured what's one sugary cereal amidst a pretty healthy diet overall?

    One morning I grew concerned that he might only eat Lucky Charms forever and I just had to figure out a way to mix things up. That's when I decided to make him a smoothie. And, guess what? This silly monkey smoothie was a hit! 🙂

    Smoothie nutrition

    After I made the first smoothie, it became a kind of regular thing. The best part about smoothies is that they taste great - like a milkshake - but they can really be packed with nutrition, too.

    Protein

    Does your child turn his or her nose up at meat and other protein foods? Smoothies can be a great way to add more protein to their diet. Sunflower butter is not only a source of protein but also healthy fats and fiber!

    If your child doesn't like sunflower butter or it isn't a safe option for you, you can use any kind of seed or nut butter that works for you. Read my guide all about allergy free protein powder for safe options.

    Healthy fats

    Again, sunflower butter is an excellent source of healthy fats. Pumpkin seed butter is another option that is free of the top 8 allergens. If your child doesn't like seed butter, you can omit it altogether. But if you're wanting to add fat and calories to their diet, try adding another fat to the smoothie such as olive oil or grapeseed oil which has a little more subtle flavor. It likely won't make a big difference in flavor either way.

    Bananas

    Bananas are an excellent base for a smoothie because they are naturally sweet so no added sugar is needed. They are also a starchy fruit that helps to thicken the smoothie. Use frozen bananas to thicken this smoothie to milkshake consistency!)

    Recipe tips and variations

    For quick and easy smoothie preparation, keep different frozen fruits on hand. When bananas in our house start getting too ripe, I peel them and put them in a freezer bag where they keep nicely.

    Silly monkey smoothie with berries

    One variation of this smoothie that we love is to add ½ cup of frozen mixed berries. This tastes like peanut butter and jelly - but without the allergens!

    More snack ideas

    • Allergy Friendly No Bake Snack Bites
    • Allergy Free Snacks That Kids (And Adults) Love
    • Dairy Free Popcorn
    • Nut Free Granola Bars

    📖 Recipe

    Silly monkey smoothie

    Allergy Friendly Silly Monkey Smoothie

    Kristi Winkels, RDN, LD
    This smoothie is a hit with even the pickiest of eaters and is free of dairy, egg, soy, wheat/gluten, peanuts, and tree nuts.
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    Course Beverage, Snack
    Servings 1 smoothies
    Calories 267 kcal

    Ingredients
      

    • 1 medium frozen banana sliced
    • 1 tablespoon sunflower butter
    • ½ cup "safe" milk such as rice or oat milk
    • ½ cup frozen berries (variation-optional)

    Instructions
     

    • Place banana slices, sunflower butter, milk and berries (if using) in a blender. Blend until smooth. Serve immediately. Makes 1 cup.

    Notes

    Nutrition facts for 1 smoothie: Total calories: 267, total fat: 10 grams, saturated fat: 1 grams, cholesterol: 0 mg, sodium: 42 grams, total carbohydrates: 44 grams, dietary fiber: 5 grams, sugars: 22 grams, protein: 5 grams
     
    Nutrition facts for 1 smoothie with berries added: Total calories: 302, total fat: 10 grams, saturated fat: 1 gram, cholesterol: 0 mg, sodium: 42 grams, total carbohydrates: 53 grams, dietary fiber: 8 grams, sugars: 27 grams, protein: 5.5 grams

    Nutrition

    Calories: 267kcal
    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!

    Red Beans and Rice Skillet

    Feb 3, 2008 · Leave a Comment

    Red Beans and Rice Skillet

    This red beans and rice skillet recipe is a one-pot wonder that is a quick and easy meal to prepare - perfect for a weeknight dinner!

    Red Beans and Rice Skillet

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    It's a busy workday, I have nothing planned for dinner, and I have only an hour to get the kids fed and off to their evening activities. Sound familiar?

    Traditional red beans and rice, born in Louisiana, takes several hours to make. First, dry kidney beans are soaked, then sausage is cooked, vegetables are added, and then the dish simmers for several hours.

    This dish is a variation of red beans and rice that is a bit faster and can be easily altered to your family's tastes.

    The ingredients

    Red Beans and Rice Skillet

     

     

     

     

     

     

     

     

    Sausage

    For traditional red beans and rice, a smoked sausage would be sliced into ½ inch rounds and cooked in a skillet with some kind of fat. I have used a variety of different sausages for this dish including kielbasa, chicken, and turkey sausages - all pre-cooked. This cuts down on the cooking time and, if I forgot to take it out to thaw, it thaws quickly in the microwave.

    You can use whatever sausage you like. I often will use Trader Joe's Sweet Italian Sausage because my family doesn't like things very spicy. (I know, I know...those of you from the South are cringing!) I have also used just a plain turkey kielbasa cut into ½ inch rounds.

    Some sausages do contain hidden allergens so always read food labels carefully. For example, some have wheat/gluten derived ingredients and others may have cheese (dairy) added.

    Red Kidney Beans

    Another time-saver is to use canned kidney beans. I just pour the canned beans into a colander and rinse them. If you don't like red kidney beans, you really could use any bean you like. It will change the dish, of course, but it's another variation you can try to suit your tastes.

    Vegetables

    The traditional red beans and rice dish contains onion, green peppers, celery, and garlic. I have made this dish with an orange pepper because I didn't have a green pepper. I have also skipped the celery. This dish allows for some flexibility so use what you have.

    My kids don't like big chunks of tomatoes in soups and stews so I try to buy petite cut canned tomatoes. If I don't have them on hand, I just empty the can of larger cut tomatoes into my Magic Bullet, pulse a couple of times, and voila - they're petite cut!

    Rice

    I like to use brown rice whenever possible to get a little more fiber. The problem with brown rice is that it takes longer to cook. To solve this problem, I buy instant brown rice that cooks in about the same amount of time as white rice.

    With beans being a big part of this dish, it's already a high fiber meal. So, if you prefer white rice, use that and enjoy it!

    How to make it

    Sometimes I forget to take the sausage out so it's frozen when I begin. If that's the case, I throw it in the microwave for a few minutes so it is thawed enough to cut into ½ inch rounds. Because it's already cooked and just needs to be heated through, I will often put the sausage, onion, green pepper, and celery in the pan at the same time. If you use sausage that isn't precooked, just make sure to cook it completely before adding those veggies.

    After the sausage and veggies are heated up and tender, the garlic gets added and cooked for a minute or two. Then, the tomatoes and beans are added to the pan along with thyme, pepper, and bay leaf.

    Finally, when the tomatoes are heated and the mixture is bubbly, add the water and rice. It is covered and simmers for about 20 minutes. This is another reason I love this dish - it can be covered and forgotten until it is ready to eat!

    Nutrition

    When I say "one-pot wonder" with this dish, I'm not kidding. Not only is everything added to one pan to prepare it but all of the bases are covered nutritionally also!

    • Protein: sausage and beans
    • Grain/starch: beans and rice
    • Vegetables: Tomatoes, onions, celery, peppers, garlic. You could also serve this with a simple side salad.

    The only thing missing here is a fruit that would go great as a side dish or a great on-the-go dessert!

    If you're looking for something a little sweeter, check out the recipe index for some other dessert ideas!

    More main dishes

    • Gluten and Dairy Free Mexican Lasagna
    • Gluten and Dairy Free Turkey Stroganoff
    • Allergy Friendly Instant Pot Pasta
    • Dairy Free Chicken Pot Pie {Allergy Friendly}

    📖 Recipe

    Red Beans and Rice Skillet

    Red Beans and Rice Skillet

    Kristi Winkels, RDN, LD
    This is a one-pot wonder that your whole family will love! It is free of dairy, eggs, soy, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
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    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Main Course
    Servings 8 servings
    Calories 237 kcal

    Ingredients
      

    • "safe" cooking spray
    • 1 (12-14) ounce package precooked turkey or chicken sausage cut diagonally in ¼ inch slices
    • 1 yellow onion chopped
    • 2 ribs celery chopped
    • 1 green bell pepper chopped
    • 1 clove garlic minced
    • 1 (16) ounce cans dark red kidney beans drained and rinsed
    • 1 (14.5) ounce can petite cut diced tomatoes
    • ½ teaspoon pepper
    • ½ teaspoon dried thyme leaves
    • 1 bay leaf
    • 1 cup water
    • ½ cup uncooked white rice or instant brown rice
    • crushed red pepper flakes to taste (optional)

    Instructions
     

    • Spray a large frying pan with cooking spray. Cook the sausage over medium heat until heated through. Add the onion, green pepper, and celery and cook until the onion is translucent and the celery and green pepper are tender. Add the beans, can of tomatoes, pepper, thyme and bay leaf. Cook until heated through. Add the water and rice and stir. Bring mixture to a boil, reduce heat, and simmer covered for 20 minutes.
    • Sprinkle with crushed red pepper flakes if you like a little heat. Serve immediately.

    Notes

    Nutrition Facts: Serving size: 1 cup, Calories: 237, total fat: 6 grams, saturated fat: 1.6 g, cholesterol: 50 g, sodium: 635 mg, total carbs: 29, fiber: 7 g, sugars: 4.4 g, Protein: 18 g

    Nutrition

    Calories: 237kcal
    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!

    Gluten Free Chicken Soup

    Jan 27, 2008 ·

    A bowl of allergy free chicken noodle soup

    Whether you’re fighting a cold or just want a bowl of classic comfort food, this gluten free chicken soup is just what you’re looking for! It’s free of the top 9 allergens, is easy to make, and is nutritious, too!

    Allergy Free Chicken Noodle Soup
    [feast_advanced_jump_to]

    Have you ever heard that chicken noodle soup can fight the common cold? Well, it may not be just an old wives’ tale!

    According to WebMD, research shows it helps clear nasal congestion, and thins mucous (ew), and may have a mild anti-inflammatory effect that can help ease symptoms.

    Whether it's the vitamin and mineral-packed vegetables, the hydrating broth, the protein-filled chicken, or simply the placebo effect, it seems to do a body good.

    Ingredients

    Chicken noodle soup that you buy in a can or order at a restaurant is most likely not free of the most common allergens. But, with just a couple of allergy-friendly substitutes, you can make your own delicious, allergy free chicken noodle soup!

    Chicken broth

    Broth often contains wheat starch and gluten making it a no-no if you have a wheat allergy or intolerance. Be sure to look for a gluten-free broth or bouillon.

    For ready-made broth in cartons, I like Pacific and Kitchen Basics because they seem to be available in most grocery stores in my area.

    I use bouillon granules even more than ready-made broth often because I can make the amount I want rather than having to use up an entire carton. The brand I use the most is Orrington Farms which comes in a variety of gluten-free flavors.

    If you are really ambitious, you can make your own chicken broth. I make it in the Instant Pot with a leftover rotisserie chicken. It's actually a really easy process and I usually get about two-6 cup containers of broth from one batch that I freeze for soup-making. I'm always happy when I have homemade broth in the freezer because it makes the soup taste even better!

    Noodles

    Gluten-free noodles are much easier to find at grocery stores than they used to be. And you can choose from a variety of ingredients (rice, quinoa, legumes, corn) and shapes (spiral, elbow, penne, shells, etc.).

    I alternate between brown rice pasta and quinoa/brown rice pasta based on what is available at the store. The brands I most frequently use Trader Joe's, Live GFree from Aldi, and Tinkyada. They all seem to have similar textures and don't get mushy.

    With gluten-free pasta, you want to make sure not to overcook it because it will start to break down and lose its shape. For this reason, I make the pasta separately and add it to the soup when I'm ready to serve it.

    Vegetables

    I like a lot of vegetables in my soups! First, I start with carrots, celery, onion, and garlic and then add some mixed vegetables at the end so they don't get too mushy. Mixed vegetables with a combo of corn, peas, carrots, and green beans are my favorite but you can use whatever works for you.

    For example, if you are allergic to corn, you can skip the mixed vegetables and just add extra carrots, some green beans, and peas separately.

    Chicken

    Unless you are allergic to poultry, the plain chicken should not have any allergens in it. Sometimes, however, chicken that has been seasoned or marinated might contain wheat.

    I usually use fresh chicken breasts but will sometimes use leftovers from a rotisserie chicken. This works well but not all rotisserie chickens are safe so always be sure to read the label to make sure it will work for you!

    If you're allergic to poultry, you can still make this soup! Just omit the chicken, and use vegetable broth. If you want to add some protein, you can add some type of legume such as cannellini beans.

    A bowl of allergy free chicken noodle soup

    Recipe Tips

    For the chicken

    • This is a great recipe to make with leftover chicken! I will often grill a family-sized package of chicken breasts all at once, cube it, and freeze it to use in soups, casseroles, and even to put on my salads for lunch.
    • If you don't have leftover chicken, you can place frozen (or fresh) chicken breasts in a stockpot, cover with water, bring the water to a boil, and then reduce the heat and simmer until they are cooked through. It usually takes about 15 minutes depending on the size of your chicken breasts. Once they're cooked, remove them from the pot and allow to cool before chopping up and adding to the soup.

    Prefer a brothy soup?

    The pasta in this soup does tend to soak up the broth making it more stew-like. If you prefer a more brothy soup, try adding the cooked pasta to individual servings rather than to the whole pot of soup.

    Even though the extra step of cooking the pasta separately is not convenient, I have found that adding uncooked pasta to the soup leaves very little broth. Even when I add extra broth, somehow that pasta just soaks it all up. It also tends to break down the longer it is in the hot broth.

    One of my sons actually really likes how the pasta breaks down and makes the soup thicker. So, I guess it just boils down to personal preference!

    More soups and stews

    • Gluten Free Tomato Soup {Dairy Free}
    • Gluten-Free Chili {Allergy Friendly}
    • Chicken Tortilla Soup (Gluten and Dairy Free)
    • Cream of Mushroom Soup

    📖 Recipe

    chicken noodle soup 3

    Gluten Free Chicken Soup

    Kristi Winkels, RDN, LD
    The ultimate in comfort food, this gluten free chicken soup is free of the top 9 allergens so everyone can enjoy it!
    5 from 2 votes
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    Prep Time 20 mins
    Cook Time 30 mins
    Total Time 50 mins
    Course Main Course, Soup
    Cuisine American, Mediterranean
    Servings 10 cups
    Calories 163 kcal

    Ingredients
      

    • 1 tablespoon extra virgin olive oil
    • 1 cup carrots chopped
    • 2 stalks of celery chopped
    • 1 medium onion chopped
    • 1 clove garlic minced
    • ½ teaspoon dried oregano leaves
    • ½ teaspoon dried thyme leaves
    • ½ teaspoon freshly ground pepper
    • 6 cups low-sodium, gluten free chicken broth
    • 12 ounces cooked chicken, chopped about 3 cups
    • 1 bay leaf
    • 2 cups frozen mixed vegetables
    • 4 ounces gluten free pasta, cooked

    Instructions
     

    • In a large stockpot, heat the olive oil over medium-high heat. Add the carrots, celery, and onion and cook until carrots are tender and onion is translucent. Add the garlic, thyme, pepper, and oregano and cook for another minute. Add the broth, chicken, and bay leaf and bring to a boil. Reduce the heat to low and simmer for 20-30 minutes. Add the mixed vegetables and cook until heated through.
    • Add the pasta to the soup and serve immediately. Alternatively, you can add a scoop of pasta to each individual serving of soup to prevent pasta from becoming mushy.

    Notes

    Nutrition Facts: Serving size: 1 cup, calories: 163, total fat: 2 grams, saturated fat: 0.5 grams, cholesterol: 44 mg, sodium: 122 mg, total carbs: 20 grams, fiber: 3 grams, sugar: 4 grams, protein: 17 grams

    Nutrition

    Calories: 163kcal
    Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
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    How to Use a Chef Card When Dining Out

    Jan 26, 2008 ·

    chef on the phone

    A chef's card is a helpful tool for people to use when they are eating out with food allergies. Read on to learn more about chef's cards and how to get your own printable version.

    eating out with food allergies

    Several versions of a chef's card exist but they all serve two purposes:

    1. To alert the chef and restaurant staff of food allergies.
    2. To provide instructions on preparing a "safe" meal. 

    I asked a group of chefs on two forums for culinary professionals what they thought about this tool and this is what I learned:

    While some of the chefs admitted seeing a chef's card in the middle of a busy dinner service might cause a little stress, they are still mostly accepted as helpful tools of communication between customers, chefs, and restaurant staff.

    Chefs seem to appreciate them the most when used after the patron calls the restaurant ahead of time. If you aren't able to call ahead, however, don't throw this helpful tool in the trash. It can still serve its purpose.

    After discussing these cards on the forums, I decided to take the feedback that I received and create one of my own. It differs from others in that it includes a space for jotting down three dishes that are of interest to you. The chef can then consider three dishes, rather than the entire menu, and choose which one can be prepared safely. 

    Here are a few tips to make using a chef's card the most effective:

    • If possible, use it in combination with calling the restaurant ahead of time to alert them of your special needs.
    • If you weren't able to call ahead, present your card promptly after being seated at the restaurant
    • Print your card out on heavier paper like card stock and choose a bright color that will stand out in the kitchen
    • Keep a few copies with you always so one is available whenever you are out and about. Consider keeping a few copies with your med kit (a bag with epinephrine and/or an antihistamine).

    To get a free printable chef card, sign up below:

     

    More helpful resources 

    • Food Allergy Resources
    • Eating Out With Food Allergies
    • Allergy Free Recipes {Free of the Top 9 Allergens!}
    • Common Food Allergies and How to Manage Them
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