Friday, December 16, 2011

Shepherd's Pie-Gluten Free, Dairy Free, Soy Free, Corn Free

This is a real crowd pleaser.  It also makes great leftovers!  I usually make 2 square pans so that I can freeze one for an easy meal for another day!

1 lb. Ground Meat
1 Onion
3 Cups Beef Broth
2 TBSP Potato Starch
Salt  (to taste)
Pepper (to taste)
2  12 oz pkg Frozen peas and Carrots
8 Cups Mashed Potatoes (about 8 potatoes)
  • Preheat oven to 350 degrees Fahrenheit
  • Chop onions
  • In a pan saute onions and ground meat.  Until Meat is cooked thoroughly and onions are tender.
  • Remove meat and onion mixture from pan and place on a plate with a paper towel to absorb the excess fat.
  • In the same pan over medium heat, add potato starch and broth.  Add Salt and Pepper.  With a wire whisk stir constantly and cook until there are no clumps, and it thickens and boils.
  • Turn heat off and add the frozen peas and carrots,  Stir for about 30 seconds then add the ground meat.  
  • Transfer to a 9 X 13" pan or 2 square pans.
  • Top with mashed Potatoes.
  • With a Fork make lines going across horizontally then length wise.  Creating a criss cross pattern.
  • (If you are going to freeze it for another day this is when you would do that.  Then you would thaw and follow the directions below.)
  • Bake for 1 hour
  • Then turn the oven to broil and place on the top shelf.   Broil  until the top is nicely browned.
  • Enjoy!

Plan Ahead

When you have food Allergies it is often difficult to eat out or to grab a quick bite to eat.  If you plan ahead you can have a variety of things to eat right at home and as a bonus you might even save some money!

  • When you cook meals-cook a little extra that can be frozen for another meal.
  • Keep your house stocked with foods that you can eat.  
  • If you keep food in your pantry for others in the house who do not have allergies.  Label the foods that are allergy free.  Get that sharpie out and mark everything you can eat (GF, DF, CF, SF,PF) whatever your allergies are.    That way at a glance you can find foods to enjoy.
  • Make a week's Menu.  I often find that if I have a plan, it is much easier to quickly pull dinner together.  Especially if you are like me and I don't realize I am hungry until my blood sugar has crashed.
  • Keep staples on hand...Gluten Free Bread, Dairy Free Milk, etc.

Chocolate Crinkle Cookies (Gluten Free, Dairy Free, Soy Free, Peanut Free, Corn Free)

These have always been a favorite cookie.  I don't make them that often because they take a little planning.. They must be refrigerated for several hours.  But they really are easy, and they will Solve that chocolate craving!

Chocolate Crinkle Cookies
1/2 Cup Oil                                           2 Cups Basic Gluten Free Flour #1
4 Squares Unsweetened Chocolate           2 tsp baking powder
2 Cups Sugar                                         ½  tsp salt
4 eggs                                                  powdered sugar (to roll in)

v   Melt Chocolate
v   Mix, chocolate, sugar, and oil together.
v   Gradually stir in the eggs until well blended
v   In a separate bowl mix dry ingredients together
v   Add dry ingredients to chocolate mixture.
v   Mix until well blended.  Will still be a little runny.
v   Chill for several hours or overnight.
v   Heat oven to 350 degrees
v   Scoop dough and roll into 1” balls
v   Roll in powdered sugar
v   Place on Cookie Sheet with parchment paper  about 2” apart.
v   Bake  10 -12 minutes (Will look almost  undercooked—be careful not to over bake)
v   Enjoy


Basic  Gluten Free Flour Recipe #1
3 Cups  Brown Rice Flour
3 Cups White Rice Flour
3 Cups Tapioca Flour
1 ½ Cups Potato Starch
2 TBSP Xanthum Gum (Guar Gum to make Corn Free)
1 TBSP Salt

v   Mix all the ingredients thoroughly
v   Store in a container in the fridge or Freezer to use at your convenience.



Wednesday, December 14, 2011

Read Labels Carefully!

As you change your life to accommodate food allergies and intolerance's read labels VERY carefully!

As I am working on this blog, I keep finding hidden sources of Corn.  Is it in everything?  I seem to be able to handle the really small amounts.  or perhaps, I am living in ignorant bliss.   However, knowing I have an intolerance it is possible that even the small amounts are causing damage to my body.  So I am striving for as close to corn free as I can get.  If you have an anaphalactic reaction then you will need to be pristine, and watch for cross contamination.  This goes for all food allergies.

My discovery today is that the soy free earth balance (along with the other) has corn in it.  Extremely frustrating!!!  It appears to be a small amount of the "flavorings" are derived from corn.

The lesson is read labels very closely!

Finnish Oven Pancakes- Gluten Free, Dairy Free, Soy Free, Corn Free

These are a family favorite!  Very easy to make.
3 eggs
1 cup Milk substitue (I use coconut milk)
1/4 Cup + 1 TBSP Basic Gluten Free Flour Recipe #1 (in recipes)
2 TBSP Sugar
1/4 tsp salt
Powdered sugar sprinkle on top

  1. Preaheat Oven to 425 degrees
  2. grease a 11 X 7" pan (if you don't have one a square one will work)
  3. Put parchment paper on the bottom of the pan. 
  4. In a Blender Combine all the ingredients.  Blend on high until it has the consistancy of whipping cream.  (If you don't have a blender you can do this with a mixer)
  5. Pour into pan.
  6. Bake for 15 - 20 minutes
  7. Remove from oven and sprinkle with powdered sugar
I usually top with dairy free butter and a little sugar,  you can use jam, or syrup if you choose.


    Monday, December 12, 2011

    Hot Cocoa (Dairy Free and Soy Free)

    This may seem silly...A recipe for Hot Cocoa.  But I have found that I generally don't care for the prepackaged chocolate dairy free milk heated up for hot chocolate.

    1 1/2 Cups vanilla Coconut Milk (if Corn is not an Allergy)
    1 Tablespoon Cocoa Powder
    1 Tablespoon plus 1 tsp Sugar

    Heat milk and add the cocoa powder and sugar.  If you want it more chocolate flavor or sugar add to taste.  Can be done in microwave about 2 minutes or on the stove (stir constantly).

    Vanilla Extract has Corn

    I have recently discovered that Vanilla Extract usually is made with corn.  It apparently is very easy to make yourself.  I plan to try this soon.  But it takes a month to process it when I have tried it I will give you my review on it.

    I have found that if you skip vanilla in recipes they usually turn out just fine.  I have started omitting this ingredient in my baking.  Mostly, because I ran out and I kept forgetting to buy more.  But I have been surprised to discover that the taste really doesn't change much.

    The hard thing about avoiding Corn is that it is in just about everything.  Even when you think you are avoiding it.  It sneaks up on you!  As in the case of vanilla

    Sunday, December 11, 2011

    Experiment with Your favorite Recipes


    One of the biggest fears that people have is that they won't be able to eat any of their  favorite foods again.  This is a myth. By some simple alterations you can continue to enjoy your favorite recipes.  It may take some trial and error.  But you will find it well worth the effort.

    When Cooking Gluten free you can use a gluten free flour blend like the Basic gluten free flour recipe that I use (see recipes).  You can try it in many of your favorite recipes cup for cup and can go back to enjoying many of your favorite foods.  One thing to note is:  If the flour blend you like  doesn't have a binding agent like guar gum or xanthum gum you will need to add that.  That is one of the reasons that I like this particular blend.  It takes the guess work out of it for me.






    Butter Balls-Russian Tea Cakes-Mexican Wedding Cake Cookies (Gluten Free, Dairy Free, Soy and Corn Free)

    These cookies are a family favorite!  We always make them at Christmas time!
    1 Cup Earth Balance (Butter substitute)
    1/2 Cup powdered Sugar (additional for sprinkling)
    2 1/4 Cups Basic Gluten Free Flour Recipe #1
    1/4 tsp salt
    3/4 cup finely chopped Walnuts

    1. Mix Butter substitute and powdered sugar together.
    2. in a small bowl mix flour and salt together.
    3. Add flour mixture to butter mixture.
    4. Add Nuts.
    5. Stir until well blended.  
    6. Transfer to a small bowl, press dough down, it may be crumbly.
    7. Chill dough for at least an hour.  
    8. Preheat oven to 400 degrees
    9. Bake on cookie sheet with parchment paper for 10-12 minutes until the bottoms of cookies are very lightly browned.
    10. Immediately when you remove cookies from the oven sprinkle with powdered sugar. I use a flour sifter.  If you do not have one of these, roll the cookies in a bowl of powdered sugar while the cookies are still warm.  (when you roll them, they sometimes crumble.  This is why I prefer to sprinkle them with the sugar)



    Wednesday, December 7, 2011

    Toffee Square Recipe Gluten Free, Dairy Free, Soy Free, and Corn Free

    These are a very rich cookie.  It is a combination of a Cookie and Toffee.  Enjoy!
    1  Cup Earth Balance (butter substitute)
    1  Cup Brown Sugar
    1  egg yolk
    1  tsp vanilla (optional)
    2  Cups Basic Gluten Free Flour Recipe #1 (previous recipe)
    1/4  tsp salt
    1 pkg Chocolate Chips (Enjoy Life is What I use)
    1/2 Cup Chopped nuts (optional)

    1. Heat Oven to 350 degrees.
    2. Grease 13 X 9 X 2" pan.
    3. Mix earth balance, brown sugar, egg, and vanilla together.
    4. in a small bowl mix flour and salt.
    5. add flour mixture to "butter" mixture until thoroughly mixed.
    6. spread evenly in pan.
    7. bake for 25-30 minutes.  Will still be soft.
    8. A few minutes before the toffee squares are done.  Melt the chocolate chips in a pan on the stove.  Be careful not to burn them.
    9. Remove Toffee Squares from the oven and then top immediately with melted chocolate.
    10. Cut into Squares while still hot.
    11. Let Cool Completely.  They will become crispy as they cool.  Do Not Over bake.
    (remember will need to substitute Guar Gum if going Corn Free)


    Money Saving Tips for People with Food Allergies

    It is true that it can be a lot more expensive when you start living an allergy free lifestyle.  Here are some tips that can help you save money.

    1. Stock up on items when they are on sale.  (I only buy the chocolate chips when they are on sale)
    2. Cook as much from scratch as you can.  It is convenient to just use a cake mix, etc... Remember, you are paying for that convenience.  
    3. Make your own mixes and keep them in the freezer to use when you are in a hurry.  This will help keep you from paying the premium price for those mixes that usually aren't as good as what you can make yourself.
    4. Keep a journal of what brands you like and don't like.  When you are buying the allergy free foods.  Not all brands are created equally.  They all cost about the same.   Some mixes you will love, while others will taste like cardboard.
    5. Research in advance what others are saying about products on the market.  If others love it.  Chances are that you will too!

    Xanthum Gum contains Corn

    Xanthum Gum contains corn.  For me, my sensitivity to corn is not severe enough for this to be a problem. But for people with severe corn allergies they should substitute guar gum in all my recipes instead of xanthum gum.  

    Corn is one of those sneaky culprits, that is often in things and you don't even realize it.

    Tuesday, December 6, 2011

    Powdered Sugar and Baking Powder Contain Corn

    Just a quick note.

     Most baking powder's and powdered sugar have corn in them.  If Corn is a problem for you.  You will need to read the labels closely on these products.

    Hain featherweight Baking Powder is corn free

    Wholesome Sweeteners Fair Trade Powdered sugar is often Corn Free (double check when buying).

    Other Organic Brands are often Corn Free.

    There are also recipes for making your own powdered sugar and baking powder.  I have not done that yet.

    Monday, December 5, 2011

    Sugar Cookie Recipe--Gluten Free, Dairy Free, Soy Free, and Corn Free

    Sugar Cookie Recipe (gluten free, dairy free, corn free, and soy free)
    3/4 Cup Earth Balance                           
    1 Cup Sugar
    2 Eggs
    1/2 tsp Vanilla or Lemon extract
    2 1/2 Cups Basic Gluten Free Flour Blend #1
    1 tsp baking Powder (Corn free)
    1 tsp salt

    1. Mix together sugar and earth balance.
    2. Add eggs and vanilla.  Set aside.
    3. In a small bowl mix dry ingredients together.  
    4. Add Dry ingredients to wet ingredients until well blended.
    5. Cover and Refrigerate at least 1 hour.
    6. Preheat oven to 400 degrees Farenheight
    7. On a lightly floured surface roll out dough and cut into shapes,
    8. Place on Cookie with parchment paper.  
    9. Back 6 - 8 minutes or until lightly browned around the edges.
    10. Decorate or frost as you choose.
    Variation:
    Peppermint Sugar Cookies: (Gluten Free, dairy Free, Soy Free, Corn Free)
    Same as above except:
    1. Blend in some crushed candy canes or peppermint puffs.
    2. optional instead of vanilla or lemon extract substitute peppermint extract.






    Basic Gluten Free Flour Recipe #1


    Gluten Free Flour Recipe #1
    3 Cups White Rice Flour
    3 Cups Brown Rice Flour
    3 Cups Tapioca Flour
    1 1/2 Cups Potato Starch
    1 Tablespoon Salt
    2 Tablespoons Xanthum Gum (Guar Gum if have Corn Allergy)

           Tips                    
    1. Make it ahead of time and store it in the freezer.  
    2. The rice flour can be a combination of brown or white rice or all white or all brown.  (You still need the tapioca flour, and potato starch, etc.)
    3. Can be used cup for cup for regular flour in recipes.
    4. Gluten free baking you learn by trial and error.  Keep a journal of what worked and what didn't.
    5. The Xanthum Gum is a lot less expensive when you buy it in bulk in the packaged bulk from Vitamin Cottage,

    Focus on What you Can Eat!!!

    Even with food intolerances and allergies.  There are a lot of foods you can eat.  By focusing on what you can eat, you won't feel SO deprived.

    Here is my list:
    • Fruits--ALL  
    • Vegetables (All but corn and soy)
    • Meat
    • Seafood
    • Rice
    • Potatoes (technically a vegetable): mashed potatoes, boiled potatoes, roasted potatoes, french fries, potato chips, baked potato, etc
    • All Nuts and Nut Butters
    • Dark Chocolate
    • Juice 
    • Coconut Milk, Rice Milk, Almond Milk, etc
    • Dark Chocolate Covered Fruit
    • Coconut Ice Cream
    • Fruit Spritzers
    • Craisins
    • Dried Fruit
    • Rice Noodles
    • Quinoa
    • Hummus
    • Guacamole
    • Beanito's Chips
    • Home Made Allergy friendly foods.....Lots of these!  
    I make a point to remind myself of some of the junk food I can eat.   That helps me!  Did I mention, that I am a Nacho Addict?  Now I eat pinto chips or potato chips or rice crackers with either guacamole or hummus or salsa.

    Figuring out that you have Food Intolerances or Allergies

    Hi!
    In the past few years, I have become increasingly aware of how food affects your health.  I have determined that I have food intolerances to Wheat, Dairy, Corn, and Soy.  Sounds pretty impossible doesn't it?  It really isn't as bad as it sounds.  But changing the way I eat has transformed my life for the better.

     In January of 2011 I did a food elimination diet.  I had been having numerous health problems and I wanted to see what role, food was playing in it.  I already knew I had a lactose intolerance.  Well...I was surprised and upset to find, that not only was I intolerant to all dairy; but corn, wheat and soy as well.

    For several years I have had a constant stomach ache,  I would wake up with a "food hangover."  Since I have changed the way I eat; my daily stomach aches are gone.  For pretty much my whole life, I have needed a mid day nap.  By simply avoiding foods that I am sensitive to, I have more energy and I do not need a nap anymore!  My depression is also improved by changing the way I eat.  In addition,  I have more bizarre health issues--numb and tingly feet which also seem significantly better by avoiding the foods that are problematic for me.  And the bonus, I lost 15 pounds--trust me, my calorie count was not low enough to warrant this weight loss.   So...Yes, for me...It is completely and totally worth it to make these changes!



     I would encourage everyone to do an elimination diet and see what foods are problematic.  You might be one of the lucky few, where food is not an issue at this time.  Or....You might be able to improve the quality of your life and your health.  These food allergies and sensitivities affect everyone differently.  But anyone suffering from food intolerances or allergies will feel much better if they change the way they eat.

    It will affect everyone differently.  For me, I went from hardly being able to walk from the pain:  To being a Professional Dog Walker.