Allergen-Free Recipe - Roasted Brussels Sprouts

I was a late comer to Brussels sprouts but now pile them on the plate when available.  Roasting provides an extra dimension to the sprout that will keep you coming back to this recipe during sprout season.

1 lb. Brussels Sprouts
1/2 Red Onion, Diced
1/4 c. Olive Oil, Extra Virgin
Lemon Juice
Salt
Pepper

(1) Heat oven to 400 degrees F.

(2) Clean and trim Brussels sprouts.  Cut in half or in quarters so that each piece is approximately the same size.  Par boil Brussels sprouts for approximately 5 minutes.  Remove from water and set in a strainer or colander to allow to cool.

(3) Once cool, mix Brussels sprouts with diced onion, olive oil, salt, and pepper and place on a single row on a baking sheet.  Place in oven and bake for 20 to 30 minutes until the sprout is golden brown on one side.

(4) After removing from the oven, squeeze the juice of 1/2 lemon over the sprouts and toss.


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

Allergen-Free Recipe - Butternut Squash with Pumpkin Seeds

Butternut squash is one of those vegetables that I wished I like more.  And this recipe, adapted from Plenty More by Yotam Ottolenghi, does the trick.  Butternut squash mixed with pumpkin seeds, spices and a little bit of sweetness makes for an amazing combination.  And a substantial one.  The first night we had this dish, it served as the main dish - no meat needed.
 

1 1/2 tbls. butter substitute (my favorite is Earth Balance, soy free)
1 tbls. Olive Oil
1 Red Onion, Thinly Sliced
5 Small Butternut Squashes (or 1 Large)
4 tbls. Pumpkin Seeds
1/2 tsp. Ground Cumin
1/2 tsp. Ground Coriander
1/4 tsp. Ground Turmeric
1/4 tsp. Ground Cardamom
1 Cinnamon Stick
1 tbls. Coconut Palm Sugar (or regular sugar)
1 c. Chicken Stock (or other stock)

(1) Preheat oven to 425 degrees F.

(2) Slice onion and fry in a large saute pan with the olive oil and butter substitute over medium heat until translucent and soft. 

(3) Peel and remove the seeds from the butternut squash.  Cut into 1/2" Chunks.  Add to the saute pan, increase the heat to medium high, and cook, stirring frequently, until the squash  shows signs of caramelization.  Add the chicken stock to deglaze the pan and immediately remove from the heat.

(4) Add all of the remaining ingredients and stir to thoroughly incorporate.  Pour onto a baking sheet and spread the squash into a single layer.  Bake in the oven for 15 - 30 minutes (depending on the ultimate size of the butternut squash) until the squash is tender.  Remove from the oven, allow to cool, and enjoy.

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

On Herbs - Butterbur

Butterbur, also known as purple butterbur or sweet coltsfoot, is a perennial shrub in the daisy family, typically grown in swampy or marshy areas.  It has a thick rhizome and large stems and leaves that look similar to Rhubarb.  Butterbur in raw form contains harmful chemicals called pyrrolizidine alkaloids (PAs), which can cause liver damage and can result in serious illness. Only butterbur products that have been processed to remove PAs and are labeled or certified as PA-free should be considered for use in alternative medicine.  Butterbur is a Group A herb.  For more on group classifications see the On Herbs post by clicking here. 

The Science

The science is in - butterbur has been documented as "just as effective as a commonly used oral antihistamine[s]" with allergy symptoms such as itch eyes according to the National Institutes of Health.  Additionally, butterbur is scientifically recognized as being helpful with migraine headaches by both the National Institutes of Health and by Commission E (Germany's equivalent to the FDA).  Germany's Commission E also recognizes butterbur as an antispasmodic, helpful with urinary tract spasms, particularly due to kidney stones.

Additional Potential Uses

The National Institutes of Health lists the following as traditional uses of butterbur (though not scientifically validated):  pain, headache, cough, fever, and gastrointestinal and urinary tract conditions, allergic skin reactions, and asthma.

My Personal Experience

My headaches disappeared when I eliminated all irritants from my diet and I do not typically have allergies, so I have not had the need to try butterbur.  However, as the science appears validated by several institutions, I do not hesitate to recommend butterbur for the prescribed ailments. 

Preparations

Butterbur in its raw state contains chemicals called pyrrolizidine alkaloids (PAs). PAs can cause liver damage and can result in serious illness. Only butterbur products that have been processed to remove PAs and are labeled or certified as PA-free should be used.

Additional Resources

The National Institutes of Health (NIH) has a Natural Center for Complementary and Alternative Medicine (NCCAM) that talks about the science on butterbur.  Click here to read what the NIH NCCAM has to say on the subject.

The American Botanical Council, which has translated Germany's Commission E reports on herbs, has a few articles on the science of butterbur.  Click here to read an article on butterbur as it relates to migraines.  

Allergen-Free Recipe - Basic Roasted Turkey w/ Giblet Gravy

Going allergen-free often means going back to basics, but it doesn't mean going without flavor.  This roasted turkey recipe is simple but incredibly flavorful and eliminates all of the major allergens associated with roasted turkey and gravy.  The allergen-free thickener that I prefer in the gravy is arrowroot starch.  Perfect texture, no taste.  If you're in a pinch, though corn starch will also do. 

1 Turkey w/ Giblets
6 Small Carrots
1 Stalk Celery, Trimmings Only
2 Large Onions
8 c. Water
4 tbls. Arrowroot Starch (or Corn Starch)
Salt
Pepper

(1) Heat oven to 325 degrees F.

(2) Unwrap Turkey.  Remove giblets and neck and place in a large sauce pan or stock pot and set aside.  Do not include the liver in the sauce pan.  Rinse turkey under cold water, pat dry, and then place in a large roasting pan.  I support my roasting rack on top of tin foil so that the skin on the bottom of the turkey can crisp.  Season the turkey with salt and pepper inside the cavity and on the outside skin.

(3) Place turkey in oven and cook until the thigh reaches a minimum temperature of 165 degrees F.  The time this will take will depend largely on the size of your turkey.  If the turkey skin is starting to brown too much, add a foil tent over the turkey. 

(4) In the meantime, remove skin from the onions, wash the carrots and celery, and cut into large chunks.  Add these to the sauce pan or stock pot with the turkey giblets.  Add the water and bring up to a boil over high heat.  Once the stock has reached a boil reduce the heat and allow to simmer until the liquid reduces by approximately half.  This almost always takes 1 hr 45 min. for me.  Once reduced, turn off the heat, strain out the vegetables and giblets, pour the stock back in the sauce pan or stock pot and set aside to cool.  Once cool tot he touch pick the meat from the turkey neck and cut up the giblets and add back to the stock.

(5) Once the turkey has reached 165 degrees F, remove from oven.  Set turkey on a carving rack and allow to cool.  Pour the fat and juices from the bottom of the roasting pan into the sauce pan or stock pot, place over high heat, and bring to a boil.

(6) Thicken the gravy using 1 tbls. Arrowroot Starch per cup of liquid remaining (so if you followed the recipe to this point it will be about 4 tbls.). To thicken, put approx. 1/2 c. stock into a bowl, add the arrowroot starch and mix until all arrowroot starch is incorporated (no lumps).  If you do manage to get lumps, use an immersion blender, put in a blender, or run through a strainer to eliminate any lumps.  Pour the mixture back into the boiling stock while whisking.  Bring the gravy back to a boil, adjust the seasoning, and turn off the heat.

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

If you can't find arrowroot starch in your local store, try amazon...

Allergen-Free Recipe - Cranberry Sauce w/ Apricots and Strawberries

This recipe puts my smoothie experience to good alternate use.  If you're looking for a sugar-free, flavorful, and well-balanced cranberry sauce, try this one.


1 c. Frozen Strawberries
1 Orange
6 Dried Apricots
1 Apple
3 Large Dates
8 oz. (1/2 lb.) Fresh or Frozen Cranberries
1 Cinnamon Stick

(1) Microwave strawberries until soft.  Add strawberries, orange, apricots, apple, and dates to a blender and blend until smooth.

(2) Put strawberry mixture, cranberries, and cinnamon stick into a sauce pan and turn heat on to low.  Allow to simmer, stirring occasionally, for 20 - 30 minutes or until the cranberries are soft.

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

Allergen-Free Recipe - Faux Mashed Potatoes (Sweet Potato and Cauliflower)

Mashed potatoes were one of my favorite holiday dishes growing up.  Needless to say, the day that I put nightshades (i.e. potatoes) and dairy on my do not eat list was a sad day.  Ingrid and I experimented with replacements for a long time.  We started with cauliflower mash - the then healthy substitute for mashed potatoes - but found the result too watery and ultimately unsatisfying.  We then tried sweet potato and yam mashes, which had the right consistency but were too sweet.  Ultimately we combined cauliflower and sweet potato into a amazingly satisfying dish that I prefer to mashed potatoes (a close second is Jerusalem artichoke mash, but Jerusalem artichokes are a tad expensive). 

Faux Mashed Potatoes w/ Chive Garnish

1 Large Sweet Potato
1 Head Cauliflower
3 tbls. Butter Substitute
6 tbls. Extra Virgin Olive Oil
2/3 c. Chicken Stock
Salt
Pepper
Chives (Optional)

(1) Cook sweet potato in boiling water until soft.  Steam cauliflower until soft.  I do this at the same time in a large sauce pan fitted with a strainer.  Once both are soft, put into a strainer and allow to cool until they stop steaming (this is important to allow the veg to lose more moisture).

(2) Once the sweet potato and cauliflower have stopped steaming, put them back into the sauce pan and add the butter substitute, olive oil, and chicken stock.  Hand mash (either with a special masher or a fork), put in a blender to mix, or use an immersion blender to mash to desired consistency.

(3) Season with salt and pepper, mix to incorporate, garnish with chives if desired, and enjoy.

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

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