Saturday, February 28, 2009

Low Allergy Recipes

A few years ago, I discovered that I feel a whole lot better if I don't eat certain foods that are difficult to digest and top allergen foods. I've been developing recipes since then and this is a list I often share with people who find out they or their children have allergies. The recipes use very simple, whole foods foods so they are very healthy. This list is grain and dairy-free.


Meats generally take the longest time to prepare but are so important to getting enough nutrition on limited diet. I like to cook up large batches of meats and freeze them for quick easy meals, usually on grocery day or the day after because the meat is already thawed. Thighs and legs are the easiest because they come in nice portions. Sea salt, onion, and garlic are staple seasons for us then we add more food specific herbs. Good poultry herbs include sage and thyme, celery seed, dill, rosemary, or basil. Basil, thyme and marjoram, allspice and cloves, or dill are good red meat herbs. Chuck Roast is my favorite for cooking in the crockpot then freezing. We use garlic, onion, and basil.

Chicken Hot Dish

1 family package of chicken thighs, legs, or other parts (Check the label and buy a brand that doesn’t contain broth or flavoring- potential source of soy)
1/2 Tbsp or so each of garlic, onion, (sage and thyme) or (basil and celery seed) or (rosemary)
1 tsp sea salt

Sprinkle salt and herbs in the bottom of a 9x13 glass pan and lay the rinsed chicken on top. Cover with aluminum foil and bake at 350 for 1 ½ hour or so. The chicken should fall easily off the bones but there should still be juices in the bottom.Now cut up carrots and potatoes into inch pieces. Combine with more herbs and olive oil. Place on top of the chicken, cover and bake until veggies are tender about ½ hour.

Salsa Chicken

3 cubed chicken breasts
1 cup rice1 ½ c water½-1cup salsa

Bake in a covered dish for 1 hour. I haven’t made this one in a while so you might need more water or less time. Brown rice has more nutrition, but white is easier to digest.

Meat Loaf

1-2 lbs. hamburger, venison, and/or ground pork
6 medium cubed potatoes
1 Tbsp. dried onion or half a fresh one (Chopped finely to be hidden from picky eaters)
1 tsp. garlic or 1 fresh clove pressed
½ tsp. ground allspice and cloves
1 Tbsp. olive oil

Combine raw meat with other ingredients and place into glass cooking containers. I have use round casserole dishes or bread pans. A large 9x13 pan wouldn’t cook evenly enough so keep them small and compact. Bake covered at 350 for about 1 hour and remove cover to brown for about 10 minutes. When you remove the cover, also start frozen veggies on the stovetop. We top with Heinz Organic Ketchup, which has a decent ingredient list. It contains no corn syrup, which can be difficult to digest. This meal can also be done in a skillet on the stove. Brown the meat first with the spices, then add potatoes. Cover and simmer with water to finish cooking the potatoes.

Home Fries Fries

6-8 medium potatoes
1 Tbsp. Rosemary or (Dill)
1 tsp. Sea salt
¼ cup olive oil

Cut the potatoes into fries and pile onto center of bar pan. Drizzle olive oil over the pile and spread evenly on the pan. Sprinkle on herbs and sea salt. Garlic and onion power can be added, but they both burn easily so maybe last five minutes. Bake at 425 for about 15-30 minutes until they reach desired browning and tenderness. They can be turned if you like.

Potatoes are a pretty important food if you can't have grains. I like to keep boiled or baked potatoes in the fridge. I top them with salsa or cut them into small pieces and fry them in olive oil.

Avocado Salad

1 tomato2 stalks celery
1 avocado
½ lemon Chop veggies (and fruits) into bite-sized pieces and combine.

Squeeze lemon juice over the top. Avocado gives things a nice creamy texture for some one who can’t have salad dressings. Lemon juice over regular salad is good, too.BeansBeans are wonderful filler for those of us who live grain free. Beans can be cooked in a crock pot overnight on low. Put rinsed and sorted beans in the crock, and cover with enough water for expansion. Read the package for amounts. Drain and freeze extra in meal size portions.

Taco Meal

1-2 pounds ground meat
1-2 cups cooked beans (garbanzo, kidney, pinto, and black turtle are good with tacos)
1-2 Tbsp. Taco seasoning (Bulk is usually better than packaged. Read label carefully.)
1-½ cup water

Brown meat, then simmer with beans and seasoning for a few minutes. Serve with veggies and rice. This is another place where avocados add a nice creamy texture in place of cheese. Apples make a good dessert after spicy meals.

Beany Spagetti

1-2 pound ground meat
1-2 cups cooked lima beans or baby lima beans
1 jar Bertolli Tomato and Basil sauce (There may be other brands that are safe.)

Brown meat. Add beans, sauce, and a little bit of water. Bring to a simmer and eat. Serve with raw carrots, salad, and steamed cauliflower or broccoli. If you want to cook up noodles for the rest of the group, just put part of the meat and sauce on the cooked spagetti then heat up the beans in the remaining meat and sauce.

Chicken or Turkey Soup

Simmer a whole chicken, turkey legs, or a left over turkey carcass in a crockpot over night or all day.

2 Tbsp. of vinegar added to the water gives a tangy flavor and leaches calcium from the bones.

Strain broth and pull meat from bones. Freeze some broth and meat. Add carrots, onions, and potatoes and various chicken herbs. You could leave out the potatoes and add the lima beans.

Fresh turkeys packaged in the meat department are safer because they usually don’t contain any broth. Sometimes, only halves are available. Simmering turkey legs with 2 Tbsp vinegar in the crockpot breaks down the stringy tendons and making them easier to eat.

Chicken broth is a good substitute for milk in mashed potatoes, but our favorite is ham juice. Read ham labels carefully to avoid difficult ingredients like corn syrup. Heat ham according to directions and boil potatoes. Drain some of the water then add the ham juice before mashing.

After enjoying a lovely ham dinner, remove and save remaining ham in the fridge. Put the ham bone into a large crockpot with rinsed and sorted beans. Lima, great northern, small red, and black-eyed peas are good with ham. Lentils or split peas have been used but leaving them out makes for more attractive soup. This soup only takes about four hours. Remove the ham bone, add chunks of ham, garlic and onion if desired. Leave in crock pot about 15 more minutes until the ham is warm. Freeze leftovers.

Tuna Salad

Tuna (Polar brand has no soy broth)
1 c. Frozen baby peas (Thawed)
2 Celery Stalks- chopped
1 c. Cooked black beans (optional)
1 lemon

Combine and flavor with lemon juice. This salad is great to pack for picnics. Just throw everything together and the peas are thawed when you get around to eating it, but it’s still cool. We eat it with potato chips.

Pork Ribs and Applesauce

1pkg Pork Ribs
1 dozen cheap apples
½ c honey or ¼ sugar
¼ tsp. cinnamon or ginger (optional)

Rinse pork ribs, (or any pork cut), bake, covered, at 350 in water for at least 1-2 hours. Pork can be prepared and frozen. Peel and slice apples. Mix with sweetner and cinnamon. Drain water from pork and place apples on top. Bake covered until apples are tender, about 15-20 minutes.

We also just make homemade applesauce by microwaving the apples and sugar mixture in a covered glass dish. Six minutes then stir, then shorten the intervals between stirring. Bowl will be hot and needs to be watch carefully, to avoid boil over, which happens to us almost every time. Then we top the pork when it’s done. If you use sugar instead of honey, you might need to add a bit of water.

Pork Ribs

2 Tbsp chili powder
1/2 tsp black pepper
2 Tbsp vinegar
1 tsp sea salt

Lay pork ribs in a 9x13 glass baking dish or crock pot. Add seasonings and cover with water. Bake for around 2 hrs or simmer for longer in the crock pot until the meat is nice and tender. You can also reduce the amount of liquid and add 3/4 cup of ketchup during the last hour. It's good but that's a lot of ketchup.

Fruit Smoothies

1/3 can frozen O.J.
2 water1 cup ice chips
3 ripe bananas
1 cup fresh pineapple (optional)

Add water first to the blender, then ice, juice, and fruit. Blend and serve.Fruit and VeggiesWe also eat lots of frozen veggies. They are so quick and easy. Check labels. Our kids have been eating them plain for years. We usually buy fresh broccoli and cauliflower because it tastes better than frozen, but use it shortly after buying it.

Also, we eat lots of fruit. The kids have fruit for dessert after almost every meal. Eating a live, raw fruit or veggie after a meal helps digestion.The most difficult times are travelling or visiting relatives. We always pack a cooler of veggies, fruits, frozen cooked meats, rice cakes, and potato chips. We buy Lays Natural that don’t contain corn or soybean oil.

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