Recipes

Cooking in an allergy friendly manner is not too difficult ...baking is a bit trickier. The recipes below all have easy substitutions for those allergic to dairy, eggs, peanuts and tree nuts. Baking without wheat is a whole other science and you will find some good resources listed in the Resource Section. Also check our FAQ's for some wheat substitutions that can be used in the recipes below. That said, there are several wheat-free desserts included here.

A few other tips when preparing food for those with food allergies:

•Make sure all utensils, mixing bowls, cutting boards, etc. are clean and not contaminated by food allergens.
•Remain focused when preparing food for someone with a food allergy. Trying to bake allergy friendly chocolate chip cookies while also preparing your macaroni and cheese dinner may lead to a mistake and cross-contamination.
•Save ingredient labels in case the food allergic person (or their parent) wants to double-check ingredients.
•Don't be offended, if after all of your hard work, the food allergic person or their parents decide not to eat what you have prepared. The good news is that all of these recipes are truly delicious and will be enjoyed by everyone- food allergic or not.

Here are a few of my "go-to" Sample Menus for parties, snacks, brunch and holiday dinner:

Party Menu:
Yummy Marinated Chicken
Brown Rice 
Asparagus 
Chocolate Cake 

Yummy Marinated Chicken
free of dairy, eggs, peanuts, tree nuts, wheat and soy
• 1/4 cup cider vinegar
• 3 tablespoons mustard
• 3 cloves garlic, peeled and minced
• 1 lime, juiced
• 1/2 lemon, juiced
• 1/2 cup brown sugar
• 1 1/2 teaspoons salt
• ground black pepper to taste
• 6 tablespoons olive oil
• 6 skinless, boneless chicken breast halves

1.      In a gallon size reclosable bag, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, brown sugar, salt, and pepper. Add the olive oil. Place chicken in the mixture and marinate 8 hours, or overnight.
2.      Preheat an outdoor grill for high heat or preheat oven to 375 degrees.
3.      Place chicken on the prepared (lightly oiled) grill, and cook 6 to 8 minutes per side, until juices run clear or bake for approximately 40 minutes until internal temperature reaches 180 degrees. Discard marinade.

Brown Rice
free of dairy, eggs, peanuts, tree nuts, wheat and soy
• Prepare a box of instant brown rice. Check the label for any allergens.

Asparagus
free of dairy, eggs, peanuts, tree nuts, wheat, fish, shell-fish and soy
1.      Break off top each stalk at the spot where it easily bends. Place these tops in a pot with about one inch of water. Cover tightly and bring to a boil.
2.      Remove from heat and serve as soon as the stalks turn a bright green color.
I also like to grill or broil asparagus. Simply break off the tops as above. For the oven, place tops on a cookie sheet and drizzle with extra virgin olive oil. Throw on a sprinkle of sea salt and broil on high until the pieces can be pierced with a fork. For grilling, throw tops in a bowl and add some extra virgin olive oil and a sprinkle of sea salt. Mix around and place coated tips directly on grill grate. Asparagus is done when tips can be easily pierced with a fork.

Chocolate Zucchini Cake
Cake is free of dairy, eggs, peanuts, tree nuts and soy,
Cake contains wheat
Frosting is free of dairy, eggs, peanuts, tree nuts and wheat
Frosting contains soy
• 1/2 cup canola oil
• 1 1/2 cups white sugar
• 2 teaspoons vanilla extract
• 2 cups all-purpose flour
• 1/2 cup unsweetened cocoa powder
• 1 1/2 teaspoons baking soda
• 1 teaspoon salt
• 1 cup liquid (water, rice milk, soy milk)
• 2 cups shredded zucchini

1.  Preheat oven to 350 degrees F. Grease and flour a 9x13 inch baking pan.
2.  In a large bowl, mix together the oil, sugar and 2 teaspoons vanilla until well blended. Combine the flour, 1/2 cup cocoa, baking soda and salt; stir into the sugar mixture. Add one cup of chosen liquid. Fold in the zucchini. Spread evenly into the prepared pan.
3.  Bake for 25 to 30 minutes in the preheated oven, until cake springs back when gently touched.

• To make frosting, melt together 6 tablespoons of cocoa and 1/4 cup margarine (Fleischmann's unsalted margarine sticks are dairy free, but contain soy at this writing); set aside to cool. In a medium bowl, blend together 2 cups confectioners' sugar, 1/4 cup liquid (water, rice milk, soy milk) and 1/2 teaspoon vanilla. Stir in the cocoa mixture. Spread over cooled cake before cutting.


Easy Snacks
Fruit Kabobs
Chocolate Chip Cookie
Caramel Popcorn
Granola Bars
Fruit Salsa and Chips
Chocolate Chocolate Chip Cookies

Fruit Kabobs
free of dairy, eggs, peanuts, tree nuts, wheat and soy
  1. Gather assorted fruits such as red grapes, green grapes, strawberries, cantaloupe, honeydew, pineapple chunks, sliced banana, watermelon, blueberries
  2. Slide fruits onto straws, skewers or extra-long toothpicks.

Chocolate Chip Cookies
free of dairy, eggs, peanuts, tree nuts
contains wheat and soy
• 3/4 cup granulated sugar
• 3/4 cup packed brown sugar
• 1 cup margarine (I use Fleischmann's Unsalted sticks), softened
• 1 1/2 tablespoon warm water, 1 1/2 tablespoon canola oil, 1 teaspoon baking powder mixed until bubbly (equivalent of one egg)
• 1 teaspoon vanilla extract
• 2 1/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 cups dairy-free chocolate chips

  1. Beat margarine, granulated sugar, brown sugar, water/oil/baking powder mixture, and vanilla in large mixer bowl
  2. Combine flour, baking soda and salt in small bowl.
  3. Gradually beat flour mixture into butter and sugar mixture. Stir in morsels. Drop by rounded tablespoon onto ungreased baking sheets.
  4. Bake in preheated 375-degree oven for 9 to 11 minutes or until golden brown. Let stand for 2 minutes; remove to wire racks to cool completely.

Caramel Popcorn
free of dairy, eggs, peanuts, tree nuts, wheat and soy
• 4 quarts popped popcorn- use "natural" (no butter) microwave popcorn or simply pop some kernels in a tablespoon of oil in a pot on your stove top.
• 1 cup brown sugar
• 1/2 cup margarine (I use Fleischmann's Unsalted sticks)
• 1/4 cup light corn syrup
• 1/2 teaspoon salt
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda

  1. Place the popped popcorn into a large brown paper bag. Set aside.
  2. In a 2 quart microwave safe dish, combine the brown sugar, margarine, corn syrup, salt and vanilla. Heat for 3 minutes in the microwave, then take out and stir until well blended. Return to the microwave, and cook for 1 1/2 minutes. Remove from microwave, and stir in the baking soda.
  3. Pour syrup over the popcorn in the bag. Roll down the top once or twice to close the bag, and shake to coat the corn. Place bag into the microwave, and cook for 1 minute and 10 seconds. Remove, shake, flip the bag over, and return it to the microwave. Cook for another 1 minute and 10 seconds. Dump the popcorn out onto waxed paper, and let cool until coating is set. Store in an airtight container.

Granola Bars
free of dairy, eggs, soy, peanuts, tree nuts,
contains wheat
• 2 cups rolled oats
• 1/2 cup packed brown sugar
• 1/2 cup wheat germ- I use honey crunch
• 3/4 teaspoon ground cinnamon
• 1 cup all-purpose flour (I use ¾ regular flour and ¼ whole wheat flour)
• 3/4 cup raisins, marshmallows, mini chocolate chips, or any other add-ins you prefer (check labels for allergens)
• 3/4 teaspoon salt
• 1/2 cup honey
• 1 1/2 tablespoon warm water, 1 1/2 tablespoon canola oil, 1 teaspoon baking powder mixed until bubbly
• 1/2 cup canola oil
• 2 teaspoons vanilla extract

  1. Preheat the oven to 350 degrees. Spray a 9x13 inch baking pan.
  2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Add in the honey, water/oil/baking powder mixture, oil and vanilla. Mix well.
  3. Press the mixture firmly and evenly into the prepared pan.
  4. Bake for 15-18 minutes in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm.

Fruit Salsa and Chips
Salsa is free of wheat, dairy, eggs, soy, peanuts, tree nuts
Tortillas may contain wheat
• 2 kiwis, peeled and diced
• 2 apples - peeled, cored and diced
• 8 ounces cut fruit- such as blueberries, raspberries, cherries
• 1 pound strawberries
• 2 tablespoons white sugar
• 1 tablespoon brown sugar
• 3 tablespoons fruit preserves- apricot is great! (check the label for allergens)
• 6-8 (10 inch) flour tortillas (could use corn tortillas)
• cooking spray
• cinnamon sugar

  1. For the fruit salsa, thoroughly mix kiwis, apples, berries, strawberries, white sugar, brown sugar and fruit preserves in a large bowl. Cover and chill in the refrigerator at least 15 minutes
  2. For the chips, preheat oven to 350 degrees
  3. Coat one side of each flour tortilla with cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
  4. Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow cooling approximately 15 minutes. Serve with fruit salsa.

Chocolate Chocolate Chip Cookies
free of dairy, eggs, peanuts, tree nuts
contains wheat and soy
• 3/4 cup margarine (I use Fleischmann's Unsalted sticks), softened
• 3/4 cup granulated sugar
• 1/2 cup packed light brown sugar
• 1 teaspoon vanilla extract
• Mix together 3 TBS warm water with 3 TBS vegetable oil with 2 tsp. baking powder
• 1 3/4 cups all-purpose flour
• 1/2 cup cocoa powder
• 3/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup dairy-free chocolate chips

  1. In large bowl, beat margarine, granulated sugar, brown sugar and vanilla on medium speed of electric mixer for about 2 minutes or until creamy. Add water/oil/baking powder mixture and beat well.
  2. Stir together flour, cocoa, baking soda, baking powder and salt; gradually add to margarine/sugar mixture, beating just until blended. Stir in chocolate chips.
  3. Drop by heaping teaspoonfuls onto ungreased cookie sheet.
  4. Bake in preheated 375-degree oven for 7 minutes or until set. Cool 1 minute; remove from cookie sheet to wire rack. Cool completely.

Brunch
Banana Chocolate Chip Muffins
Pumpkin and Apple Muffins
Fresh Fruit Bowl
Fruit Smoothie
Banana Chocolate Chip Muffins
free of dairy, eggs, peanuts, tree nuts
contains wheat and soy
  • 1 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 bananas, mashed
  • 3/4 cup white sugar 
  • 1/3 cup melted dairy-free margarine (OR 1/3 cup canola oil- works just as well!)
  • 1 1/2 tablespoons warm water, 1 1/2 tablespoons canola oil, 1 teaspoon baking powder mixed until bubbly (OR 1 egg if no egg allergy)
  • 1/2 cup chocolate chips (or more to taste!)
  1. Preheat oven to 375 degrees. Use muffin tinss.
  2. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, water/oil/baking powder mixture and melted butter. Stir the banana mixture into the flour mixture just until moistened. Stir in chocolate chips and spoon batter into prepared muffin cups.
  3. Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean. Makes 10- 12 muffins.

Pumpkin and Apple Crumb Topped Muffins
free of dairy, eggs, peanuts, tree nuts
contains wheat and soy
• 2 1/2 cups all-purpose flour
• 2 cups sugar
• 1 tablespoon pumpkin pie spice
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 3 tablespoons warm water, 3 tablespoons canola oil, 2 teaspoons baking powder mixed until bubbly
• 1 cup canned pumpkin puree
• 1/4 cup vegetable oil
• 1/4 cup applesauce
• 2 cups peeled, cored and chopped apple

Topping:
• 1/4 cup sugar
• 2 tablespoons all-purpose flour
• 1/2 teaspoon ground cinnamon
• 4 teaspoons margarine (I use Fleischmann's Unsalted sticks)

  1. Preheat oven to 350 degrees. Lightly grease 18 muffin cups or use paper liners.
  2. In a large bowl, sift together 2 1/2 cups all-purpose flour, 2 cups sugar, pumpkin pie spice, baking soda and salt. In a separate bowl, stir together water/oil/baking powder mixture with pumpkin and oil. Add to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into prepared muffin cups.
  3. In a small bowl, mix together 2 tablespoons flour, ¼ cup sugar and 1/2 teaspoon cinnamon. Cut in butter until mixture resembles coarse crumbs. Sprinkle topping evenly over muffin batter.
  4. Bake in preheated oven for 30 minutes, or until a toothpick inserted into a muffin comes out clean.

Fresh Fruit Bowl
free of dairy, eggs, peanuts, tree nuts, wheat and soy
• In a large bowl, mix an assortment of fruits: halved strawberries, blueberries, sliced kiwi, halved seedless grapes, sliced bananas. Add 1 teaspoon of sugar and drizzle a little balsamic vinegar over the fruit. Lightly toss and wait about 15 minutes for the fruit juices to "mingle".

Fruit Smoothie
free of dairy, eggs, peanuts, tree nuts, wheat and soy
• 1 banana
• 1 cup frozen fruit- strawberries, blueberries, raspberries, your choice
• 1cup juice- orange, grapefruit, cranberry, your choice

Put all ingredients in a blender and blend until smooth. We often use Silk soy milk in place of juice.

Holiday Dinner
Succulent Roasted Turkey
Sweet Potatoes
Green Beans
Dinner Rolls
Pineapple Banana Cake

Succulent Roasted Turkey
free of dairy, eggs, peanuts, tree nuts, wheat, fish, shell-fish and soy
We’re brining this bird, so give yourself 24 hours, plus cooking time.
• 1 cup salt
• 1 lemon, 1 orange, 1 medium onion all cut into wedges
• 3 cloves garlic
• 4 bay leaves
• 1 tablespoon dried thyme
• 1 tablespoon ground black pepper
• 1 1/2 gallon cold water
• Rub salt onto your turkey, and place remaining salt, lemons, oranges, onion, garlic, bay leaves, thyme and pepper into a large pot. Place the turkey in the pot, and fill with water. Refrigerate overnight. Discard brine after removing turkey.

• After brining the turkey overnight, or up to 24 hours, stuff the orange, lemon and onion wedges into the turkey. Sprinkle the outside of the turkey with the following seasonings: paprika, garlic powder, sage, ground mustard, thyme and marjoram. Roast as directed on label.

Sweet Potatoes
free of dairy, eggs, peanuts, tree nuts, wheat, fish, shell-fish and soy
• 2 large sweet potatoes, cut into chunks
• 1 1/2 tablespoons canola oil
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 cup dairy and egg-free marshmallows
• Preheat oven to 375 degrees.

  1. Measure canola oil into a baking pan. Stir in cinnamon and nutmeg
  2. Add sweet potatoes and gently toss to coat.
  3. Bake 30 minutes or until sweet potatoes can be easily pierced with a fork.
  4. Sprinkle marshmallows over the sweet potatoes and broil on high for 1 minute, or until marshmallows begin to brown.

Green Beans
free of dairy, eggs, peanuts, tree nuts, wheat, fish, shell-fish and soy
  1. Place frozen green beans in a pot with about one inch of water. Cover tightly and bring to a boil.
  2. Remove from heat and serve as soon as the beans turn a bright green color.

Dinner Rolls
free of dairy, eggs, soy, peanuts, tree nuts,
contains wheat
• 1 1/2 cups warm water (about 110 degrees F)
• 1 tablespoon active dry yeast
• 2 tablespoons sugar
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 4 cups bread flour (I use about 3 1/2 cups bread flour and 1/2 cup whole wheat flour)

  1. In a large bowl, mix together warm water, yeast, and sugar. Let stand about 10 minutes.
  2. To the yeast mixture, add the oil, salt, and 2 cups flour. Stir in the remaining flour, 1/2 cup at a time, until the dough has pulled away from the sides of the bowl.
  3. Turn out onto a lightly floured surface, and knead until smooth and elastic, about 8 minutes. Lightly oil a large bowl, place the dough in the bowl, and turn to coat. Cover with a damp cloth, and let rise in a warm place until doubled in volume, about 1 hour.
  4. Deflate the dough, and turn it out onto a lightly floured surface. Divide the dough into 16 equal pieces** and form into round balls. Place on lightly greased baking sheets at least 2 inches apart. Cover the rolls with a damp cloth, and let rise until doubled in volume, about 40 minutes.
  5. Bake for 18 to 20 minutes in a 400 degree preheated oven until golden brown.
 **For a sandwich-sized roll, divide into 8 pieces and form into balls.

Pineapple Banana Cake
free of dairy, eggs, soy, peanuts, tree nuts
contains wheat
• 1 1/2 cups all-purpose flour
• 1 cup white sugar
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 cup canola oil
• Mix together 1 1/2 teaspoons of baking powder with 2 1/4 tablespoons warm water and 2 1/4 tablespoons oil (egg substitute)
• 4 ounces crushed pineapple with juice
• 1 cup mashed banana
• 1/2 cup vegetable oil

  1. Preheat oven to 350 degrees. Grease and flour two 8-inch round pans.
  2. Combine flour, sugar, baking soda, salt, and cinnamon, into mixing bowl. Add baking powder/water/oil mixture and 1/2 cup canola oil (I use 1/4 cup oil and 1/4 cup applesauce sometimes to cut back on fat). Beat until moistened. Stir in pineapple with juice and bananas. Pour into prepared pans.
  3. Bake for 25-30 minutes until a toothpick inserted into center comes out clean. Turn cake out onto rack after cooling for 20 minutes.
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