Roenicke - Allergy Free and Delicious 40 Tasty Recipes That Are Free of the Top 8 Allergens, Gluten, and Sesame

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ALLERGY FREE & DELICIOUS

40 TASTY RECIPES THAT ARE FREE OF THE TOP 8 ALLERGENS, GLUTEN, AND SESAME

Copyright 2015 by Kelly Roenicke

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www.theprettybee.com

Produced by Kelly Roenicke

Photographs and Recipes Copyright 2015 Kelly Roenicke

Converted to digital reader format by Melinda Martin of TheHelpyHelper.com

INTRODUCTION

Hello! My name is Kelly, and I write an allergy friendly food blog called The Pretty Bee: Allergy Friendly Eats . My children have several food allergies and intolerances, so we avoid quite a few ingredients in my kitchen. Right now we are living without dairy, eggs, wheat, and tree nuts. In the past few years I have also been corn free, soy free, and chocolate free (gasp!).

I know what its like to eliminate foods from your diet for your own health or the health of your family. I know the desperation you feel when you look at your favorite recipes and realize that its not possible to make them anymore. After my second son was born with an airway defect, I had to eliminate anything from my diet that caused him to have reflux. I eliminated gluten, dairy, eggs, soy, and corn and lived that way for a year. It was during that time that my interest in allergy friendly cooking really took off. I love to cook and bake, and I love to eat. There was no way that I was going to eat a boring old bowl of chicken and rice every night.

I got right to work on developing recipes that my family would love and that would work for our diet. I truly believe that allergy free cooking does not have to be bland or boring . Yes, you may have a lot of ingredients that you have to avoid, but there are so many ingredients that are allergy friendly and delicious!

Its my joy to be able to share my recipes with my readers. When I hear that one of my recipes made a birthday party or holiday gathering a success, it makes me so happy. Many of my readers have asked me about dealing with multiple food allergies, so I decided to write a cookbook with recipes that are free of the top eight allergens: milk, eggs, wheat, soy, peanuts, tree nuts, fish, and shellfish. These recipes are also gluten free and free of sesame, too. I had so much fun developing these recipes for all of you. They are easy, tasty, and I think you and your family will love them!

Disclaimer: I am not an allergist, dietician, or healthcare professional. Please check with your healthcare provider if you are unsure if these recipes or ingredients are safe for you or your family. This book is not to be used as medical advice. Always read labels on products to be sure that the ingredients are safe for you.

ALLERGY FREE PANTRY ESSENTIALS

I believe that having a pantry that is fully stocked with delicious allergy free ingredients makes allergy free cooking and baking so much easier. There are a lot of foods that are naturally free of the top 8 allergens, such as fruits, vegetables, some grains, meat, beans, seeds, and oils. There are also many specialty products that are made to be top 8 free. Always be sure to read labels and if you have questions about the ingredient list, be sure to call the manufacturer.

A NOTE ABOUT COCONUT : I have included coconut in these recipes. The American College of Allergy, Asthma & Immunology (ACAAI) states: Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.

Rice There are so many delicious varieties of rice available. White rice, brown rice, wild rice, red rice, jasmine ricethe list goes on. Rice is a wonderful gluten free grain that is very non-allergenic.

Quinoa Quinoa is actually a seed, not a grain, and is a great source of protein. Quinoa is a good substitute for couscous and other small grains that contain gluten. It has a nutty flavor and cooks up rather quickly.

Gluten Free Pasta There are so many varieties of gluten free pasta available now! From the standard brown rice pasta, to pasta made with corn and quinoa, to black bean pasta, there is sure to be a gluten free pasta that works for you.

Beans and Lentils I love to keep a good variety of beans on hand. We regularly eat black beans, pinto beans, cannellini beans, garbanzo beans, and lima beans. They are a great source of protein, and are very inexpensive, too.

Gluten Free Oats There are a few different brands that make gluten free oats. Make sure the label says gluten free, as oats are often processed in a facility with wheat and can become cross contaminated with gluten.

Gluten Free Flour Blend There are so many gluten free flour blends on the market. I often use King Arthur Gluten Free Multi-Purpose Flour Blend . This blend does not include xanthan gum, so you will need to add about teaspoon per cup of flour in your recipe. Namaste Perfect Flour Blend is another favorite of mine and is made in a dedicated allergen free facility. This blend does include xanthan gum and is a great cup for cup replacement for all-purpose flour. Namaste Perfect Flour Blend is my favorite for cookies. Enjoy Life Foods has also just come out with an all-purpose flour mix that is top 8 allergen free. Bobs Red Mill, Hodgson Mill, and Arrowhead Mills also make gluten free flour blends. Since every familys allergen needs are different, you will want to research and find the best flour blend for you. Please call the manufacturer if you have any questions about the facilities and the risk of cross contamination.

Sunbutter Sunbutter is a great substitute for peanut butter or other nut butters in baking.

Coconut Milk Full fat coconut milk is a nice replacement for the creaminess that comes from dairy. I use it frequently in curries and soups, and it can also be used to make a delicious dairy free whipped topping for desserts.

Seeds Sunflower seeds, pumpkin seeds, and hemp seeds can be a good substitute for nuts. When mixed with water, ground flax seed meal makes an excellent egg replacer. Read the label to be sure that the seeds are not processed in a facility that also handles nuts if that is a concern for you.

Broth Chicken, beef, and vegetable broth are great to keep on hand for making soups and stews. Soy and gluten are often hidden ingredients, so make sure you double check the label. You can also make your own broths if you have the time.

Dairy Free Chocolate Chips I use chocolate chips made by Enjoy Life Foods or PASCHA Chocolate , because both of these companies make their chocolate in dedicated allergen free facilities. Their chocolate is perfect for baking it has a wonderful rich flavor. Enjoy Life Foods makes mini chips, dark chocolate chips, and chocolate chunks for a nice variety in your baked goods. PASCHA Chocolate also makes allergen free gourmet chocolate bars

Oils Organic unrefined coconut oil, extra virgin olive oil, and organic canola oil are always in my pantry.