Allergen-Free Recipe - Sugar-Free Sunflower Seed Butter

Toasted sunflower seeds are one of the brilliant additions to peanut and tree nuts free diet  Likewise, sunflower seed butter is a great substitution for peanut butter or almond butter.  I like to make my own to control the ingredients.  This sugar-free version is perfect for anyone wanting to try the Grain Brain Diet who also has an aversion to nuts.
  

3 C. Sunflower Seeds (or roasted sunflower seeds)
1/4 c. Avocado Oil (or other neutral-tasting oil)
Salt


(1) If using raw sunflower seeds, dry toast sunflower seeds in a pan over low heat.  Make sure you continue to stir the sunflower seeds during toasting so that they do not burn.

(2) Place all ingredients in a high power blender (salted to taste) and blend while tamping for 1 minute (or follow your blender's instructions).

Allergen-Free Recipe - Candied Pumpkin Seed, Pear, & Spinach Salad

Get ready for a sweet and salty salad that is designed to offset a savory meal.  If  its too sweet for your tastes, add more spinach or some goat cheese (if you can eat goat cheese).

4 c. Baby Spinach Leaves
1 Pear (Red, D'Anjou, or your favorite)
1/4 c. Dried Cherries (Optional)
1/2 c. Candied Pumpkin Seeds (click here for the recipe)
6 tbls. Extra Virgin Olive Oil
2 tbls. Balsamic Vinegar

(1) Add all ingredients to a salad bowl.  Mix and serve.

Click here to see the entire 2014 Allergen-Free Thanksgiving Menu.  

Allergen-Free Recipe - Candied Pumpkin Seeds

I love candied nuts during the holidays.  This recipe provides a good substitute that can be used in a variety of dishes or enjoyed as is.  

1 tbls. Coconut Oil
1/2 c. Pumpkin Seeds
2 tbls. Light Brown Sugar
Salt





(1) Heat coconut oil over medium heat.  Add pumpkin seeds and toast for approx. 2 minutes, stirring constantly, until light brown.

(2) Add the light brown sugar and cook for another minute, until the sugar is dissolved.  Take off heat immediately and spread on a sheet of wax paper to cool.

Note:  Watch this dish carefully, as it is very easy to burn both the pumpkin seeds and sugar.  Stirring will help immensely.

Allergen-Free Thanksgiving

Since I began experimenting with dietary sources of inflammation, my mother and mother-in-law tried incredibly hard to provide allergen-free alternatives for me during the holidays.  But with my changing list of excluded foods, it was impossible for them to keep up.  I either didn't eat the items they specifically made for me (and appeared ungracious) or I indulged and felt ill - not an easy choice.  To help anyone in the same circumstance and in honor of the upcoming Thanksgiving holiday, I have decided to devote a number of upcoming blogs to allergen-free recipes using classic Thanksgiving ingredients.  Each recipe is entirely free the seven common food allergens and food allergens suspected by the alternative medical community.  Below is the preliminary allergen-free Thanksgiving menu.  If I can get to more dishes in the coming weeks, I'll update this post as the menu expands.  Happy cooking!

 

ALLERGEN-FREE THANKSGIVING MENU - 2014

MAIN

Roasted Turkey w/ Giblet Gravy

 

 

 

SIDES

Cranberry Sauce w/ Apricots and Strawberries






Faux Mashed Potatoes (Cauliflower and Sweet Potato)









Butternut Squash w/ Pumpkin Seeds








Sauteed Green Beans w/ Garlic

 

 

Roasted Brussels Sprouts

 

 

 

 

SALAD

Candied Pumpkin Seed, Pear, and Spinach Salad

 

 

 

DESSERT

Apple Crumble

Allergen-Free Recipe - Slow Roasted Cauliflower

Instead of avoiding vegetables that don't suit my tastes, I've decided to challenge my investigative and culinary skills to finding and creating dishes that not only change that perception but become everyday favorites.  Cauliflower is one such vegetable.  On the way home from work one day, I heard Yotam Ottolenghi (author of Plenty More) describing his myriad of uses for Cauliflower.  One suggestion he mentioned on the radio was slow roasted cauliflower.  I bought Plenty More hoping to experiment with some of his cauliflower dishes but was disappointed to find there were none.  So I got into the kitchen and started experimenting.  Below are the results - a basic but incredibly flavorful slow roasted cauliflower that brings out the inherent sweetness of the vegetable. 

1 Head Cauliflower
1/4 c. Olive Oil
Salt
Lemon Juice (Optional)





(1) Preheat oven to 325 degrees F.

(2) Slice Cauliflower into 3/4" slices.  Lay on a baking sheet in one layer and slather with olive oil on each side.  Season with salt and bake for 1.5 - 2 hours.

(3) Remove from oven and finish with a squeeze of lemon juice, if desired (I would recommend).

Allergen-Free Recipe - Loaded Panelle Breakfast

I had some extra Panelle laying around one morning when my taste buds were craving savory.  A quick survey of the fridge resulted in my loaded Panelle Breakfast, which is almost completely made from leftovers (I fried some mushrooms to round out the plate).

Basic Panelle w/ Chimichurri Sauce
Sauteed Green Beans (or other Leftover Vegetable)
Fried Mushrooms
Bacon

(1)  Prepare Panelle w/ Chimichurri Sauce, head leftover green beans, fry mushrooms, and saute bacon.  Combine on a plate and enjoy!

The Goods (Recipe) - Basic Panelle (Chickpea Polenta) w/ Chimichurri Sauce

Basic Panelle with Chimichurri Sauce

Yotam Ottolenghi's new book, Plenty More, features unique vegetable focused dishes (though not usually allergen-free).  While flipping through the book this weekend, I noticed a few interesting dishes that featured polenta - a cornmeal based dish (i.e. not on my diet).  After a quick internet search I found a traditionally Sicilian dish called Panelle, which made in the exact same fashion as polenta but with chickpea flour.  After some experimentation, I am quite the fan.  The Panelle itself is relatively neutral in taste, but the crispy exterior and creamy interior combined with a sauce of your choice makes this dish an absolute star.

 2 c. Chickpea Flour
4 c. Chicken Stock (or water)
1 tsp. Salt
1/2 c. Extra Virgin Olive Oil

Chimichurri Sauce (optional)

(1) Combine stock, salt, and extra virgin olive oil in a sauce pan.  Whisk to combine.

(2) Place sauce pan over medium to medium low heat.  Gradually whisk in chickpea flour.  Continually whisk until mixture thickens to the point where it just about comes away from the side of the pan, 20 - 30 minutes.  Note: if you don't cook (and continually stir) for this long, the finished product will be much more difficult to fry.

Cooled Panelle

(3)  Turn off heat.  Pour thickened mixture into an oiled 9" x 13" pan and allow to cool for anywhere between 1 hour and 3 days in the refrigerator.

 (4) Once cooled heat some more olive oil in a pan over medium heat.  slice the Panelle into squares and fry on both sides until golden brown.

The Goods (Recipe) - Savory Strawberry & Apricot Salad with Chicken

When strawberries are at their peak of perfection in the summer (or longer here in California), this salad is one of my go-to lunches.  The sweetness of the strawberries and apricots works in beautiful harmony with the salty acidity of the dressing.

4 Dried Apricots, Diced
1/2 Large Cucumber, Diced (and peeled and/or de-seeded)
1 c. Chopped Spring Mix (or Lettuce)
1/2 c. Chicken, Diced (from a roasted chicken)
1 Carrot, Sliced
3 Tbls. Roasted Sunflower Seeds
1/2 c. Diced Strawberries
1/2 Medium Avocado, Diced

3 Tbls. Balsamic Vinegar
1/4 c. Extra Virgin Olive Oil
Sprinkle of Salt

(1) Clean and cut all ingredients  If using raw sunflower seeds, dry toast them in a pan the same as when making sunflower seed butter (click here for that recipe).  Add to a bowl.  Mix and enjoy!

The Goods (Recipe) - Peppermint Tea

This tea is a basic peppermint tea.  I prefer most teas without sugar - so expect a subtle peppermint flavor.

3 Stems of Fresh Peppermint Leaves (~5" Long)
1 c. Water






(1) Wash peppermint leaves and stems.  Mint stems are fine to use in this tea.  

(2) Bring water to a boil.  Boiling water is necessary to extract the oils from the peppermint leaves, so no cutting corners on this step.

(3) Add mint stems and leaves to boiling water and immediately turn off the heat.  Let leaves and stems steep for 5 - 10 minutes.  Strain into a cup and enjoy.

Peppermint Tea

The Goods (Recipe) - Sweet Potato Hash

I have dabbled with sweet potato hash in the past but couldn't quite get the right crisp without burning the sweet potatoes.  With my new found knowledge on the amazing properties of garbanzo bean flour, this hash is crispy on the outside and creamy on the inside, just like a good hash is supposed to be.   

1 Small Sweet Potato
 1/3 c. Diced Onion
1/8 c. Garbanzo Bean Flour
1/2 c. Diced chicken (or Turkey or leave it out for a vegan dish)
6 Tbls. Bacon Fat (or Olive Oil or leave it out for a vegan dish)
Thyme
Salt
Pepper
Roasted Garlic Spread (Optional)

(1) Grate sweet potato on a coarse grate setting.  Dice onion.  Add all ingredients (thyme, salt, and pepper to taste) to a bowl and mix thoroughly.

(2) Heat a non-stick pan with bacon fat on medium heat (if using a small pan, make two batches each with half the bacon fat).  Once to temp, add the has mixture and press down into the fat.  Cook on each side for approx. 2 - 3 minutes or until the potatoes have reached a dark brown (but not burnt) look.

(3) Spread optional roasted garlic spread if desired and enjoy.

The Goods (Recipe) - Low Amine Chili

I was looking around the internet for a good ground beef recipe the other week and ran across a low-amine blog with a night-shade free chili (an oxymoron, I know).  I have dabbled with a nightshade-free Cincinnati chili recipe (not quite ready for posting) and was very interested to try someone else's recipe to get more ideas on how to mimic the chili flavor without using any chilies or chili powder.  I am not quite caught up on the amine allergy/intolerance but this recipe is allergen-free and worth the time to make (though next time I would make it without the beans).  You can find the recipe at this Low Amine Blog.

The Goods (Recipe) - Pina Colada Smoothie

Always looking for a way to get more coconut oil, here's a recipe tested and approved this morning that blew my socks off for a first iteration.

2 Large Oranges

1/8 c. Coconut Oil
1 c. Frozen Pineapple
1 c. Water
4 Dates

(1) Combine all ingredients in a high powered blender.  Blend until thoroughly incorporated.

The Goods (Recipe) - Cucumber Dill Salad

We get a lot of cucumbers and dill in our weekly produce box.  This is one of our go to recipes for these ingredients.

2 Cucumbers
1/8 c. Chopped Dill
3 Tbls. Red Wine Vinegar
1 Tbls. Honey
Salt

(1) Peel cucumbers.  Slice in half and scoop out the seeds.  Discard seeds.

(2) Chop Dill.

(3) Combine all ingredients in a bowl and mix to incorporate.

The Goods (Recipe) - Grilled Flank Steak w/ Chimichurri Sauce

This dish is in homage to a dish that Ingrid and I had on a visit to Eugene, Oregon a number of years ago.  This was one of our first experiences at a farm to table restaurant (Adam's Sustainable Table - no longer open) and we were blown away by the simple but incredibly flavorful approach to food.  Ingrid and I prefer grass-fed beef - as it is higher in Omega 3 fatty acids than corn-fed beef and comparable cuts are usually much more tender.    

1 Flank Steak (though any steak will
do)
Salt
Pepper

Chimichurri Sauce (click here for the recipe)

(1) Start your grill.  Though more labor intensive, I prefer a charcoal grill as it imparts a little more flavor.

(2) Season both sides of the flank steak with salt and pepper.

(3) Grill steak until done to your preference.  I prefer medium rare, though truth be told I'll eat steak at any level of doneness.

The Goods (Recipe) - Chimichurri Sauce

A few years ago, Ingrid and I were looking for recipes for parsley - an herb that is given generously at certain times of the year as part of our weekly community sustained agricultlure (CSA) produce box.  One of our favorite recipes from that research is chimichurri, a classically South American green sauce put on grilled meat.  Our version is as follows:

1 c. chopped parsley
3 tbls. red wine vinegar
1 tbls. capers
1 tbls. extra virgin olive oil (optional)
salt
pepper




(1) Combine all ingredients a blender, food processor, or other device capable of rough chopping.  Salt and pepper is to taste - remember that capers come pre-salted, so you shouldn't need a lot.  I like a fair amount of texture in my chimichurri and tend to leave it fairly rough.

The Goods (Recipe) - Roasted Broccoli

Roasted broccoli is by far the best version of broccoli that I have ever eaten.  The key is proper roasting - resulting in one side of the broccoli being delectably crispy.  This recipe should be in every home cook's roasted vegetables 101 file, but I first began experimenting with this method of roasting after watching the Barefoot Contessa on the Food Network.  Of course, the Food Nework recipe had cheese and way too little olive oil.  My version is just as tasty and without the allergens.  Enjoy!


 2 Heads Broccoli
1/2 c. Olive Oil
Salt
1 Head of Garlic (Optional) 





(1) Heat oven to 400 degrees F.

(2)  Wash broccoli.  Dry thoroughly.  Cut broccoli florets from head.  Slice in half (this is particularly important, as the key to this recipe is to maximize the area of broccoli in contact with the baking sheet).  Slice broccoli stem into 1/4" thick slices.

(3)  Mix broccoli florets and slices with olive oil and peeled garlic cloves.  Spread out on baking sheet, putting flat sides of broccoli florets down on the baking sheet.

(4)  Bake at 400 degrees F for 20 - 25 minutes.

The Goods (Recipe) - Tropical Chai Smoothie

I found a great little juice bar/take-a-way food place in Solana Beach, CA, called Juice Nation, while looking for lunch options close to my office.  Among the smoothies on their menu was a Tropical Chai Chia Smoothie, which had a much different flavor than any other smoothie I tried.  The recipe below is my version of a this smoothie.   

½ c. frozen mango

½. c. pineapple

2 c. coconut water (or water)

2 c. spinach (or kale)

½-inch slice of fresh ginger root

2 tbls. Flax seed

6 dates

¼ tsp. cinnamon

¼ tsp. fennel seed

1/8 tsp cardamom

1/8 tsp ground clove

(1) Combine all ingredients in a high-speed blender until thoroughly incorporated.

Note that you can use all fresh fruit.  In that case, replace 1/2 c. of the coconut water (or water) with ice. 

The Goods (Recipe) - Dairy-Free Nut-Free Basil Pesto

Basil Pesto is traditionally made with pine nuts (a tree nut) and parmesan cheese (dairy).  When I stopped eating tree nuts, Ingrid and I experimented with a few different seeds and ultimately ended up choosing pumpkin seeds as the best replacement.  A few years later, when I stopped eating dairy we found that upping the acid (lemon juice) and adding a different herb (parsley) ultimately replaced the sharp tang of the cheese.

4 C. Chopped Basil

1 C. Chopped Parsley

1/2 C. Pepitas (Pumpkin Seeds)

1 Lemon (Juiced)

1 C. Extra Virgin Olive Oil

3 Garlic Cloves

Salt

(1) Dry toast pepitas in a frying pan over low to medium heat until a light golden toast is visible on the outside of the seeds.  Stir frequently to get as even of a toast as possible.

(2) If your garlic cloves are bitter or the flavor is too strong, microwave garlic cloves for 30 - 45 seconds. (Alternately, this pesto can be heated on low after completed to remove any bitterness).

(3) Put all ingredients into a blender and turn on high until well incorporated.  Salt to taste and blend until incorporated.

The Goods (Recipe) - Bacon and Tangy Kale Chickpea Frittata

Ingrid ran across a recipe a number of years ago for savory chickpea crepes and while making a batch, she accidentally added too much of the batter to the pan.  Instead of nice, thin and crispy crepes, we had a thick mess that almost looked like scrambled eggs.  Instead of throwing it out, I threw in some marinated artichokes, roasted asparagus, and goat cheese (I was eating this, then) and found the creation delicious - and a satisfying substitute for an egg-based scramble.  Since then we have expanded our chickpea repertoire including this amazing frittata that is free of all major food allergens and can easily be made as a vegetarian or vegan dish.


2 c. Chickpea Flour
3 c. Water
2 tblsp. Olive Oil (Extra Virgin)
1 tsp. Salt

1/2 lb. Bacon*
2 c. Chopped Kale
1 tblsp. Red Wine Vinegar
1 tsp. Honey

Cast Iron Skillet


* For a vegan or vegetarian frittata omit the bacon, use vegan bacon, or try a variation as noted below.

(1) Heat oven to 500 degrees F.

(2) Dice bacon into 1/4" pieces.  Put all pieces in a frying pan and cook over low - medium heat to render as much fat as possible.  I usually end up cooking a full pound of bacon so that I can snack on some while cooking and have some for later to add to salads.  Once the bacon fat is rendered and the bacon is crispy, turn off the heat and transfer the bacon to a plate with a paper towel to absorb some of the fat.

(3) Add 1/8 c. of the rendered bacon fat (or avocado oil or any oil with a high smoking point) to a cast iron skillet.  Put the cast iron skillet in the oven to preheat the skillet.

(4) Meanwhile, heat a teaspoon of rendered bacon fat (or olive oil or avocado oil) over medium heat in a frying pan and add the chopped kale.  Cook for 1 - 2 minutes, until the kale is wilted but still retains a bright green color.  Add the red wine vinegar and honey, stir to incorporate, and turn off the heat.

(5) Add Chickpea Flour, Water, Olive Oil, and salt to a blender.  Blend until incorporated together, then mix the chickpea mixture, kale, and bacon together.  Don't worry if the chickpea mixture looks watery - this is normal and will not affect the final consistency.

(6) Pour the chickpea mixture into the cast iron skillet.  You will hear all sorts of sizzling as this is done.  I prefer to remove the skillet from the oven beforehand.  Return cast iron skillet to the oven and bake for 25 - 30 minutes until the top is golden brown.  Remove from the oven and let cool for a few minutes before cutting and dishing out.

We usually serve our frittata with a spinach and mushroom or a basil pesto (recipes to come shortly).  And we also often serve it with caramelized onions.  As with any frittata, the kale and bacon can be replaced with any number of complementary variations.  Some of our favorites include caramelized onions & sauteed mushrooms and spinach & sauteed summer squash.  Be creative and enjoy!