Recipes
Recipes
Gluten Free Ranch Dressing or Dip
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
Fermented, or cultured, foods are incredibly good for the gut. In addition to being a natural way to replenish our beneficial gut flora, culturing can enhance the flavor of foods and make them last longer. Some fermentation processes increase the amount of protein, essential amino acids, fatty acids, and vitamins in foods. Because they repopulate the gut with all the “good bugs,” cultured foods are a wonderful addition for children on yeast-free diets. Julie Matthews swears by this recipe, and was good enough to share it. You may think that your children will not eat this, but Julie swears they will, so try it! Do not be scared by all the steps—it is an easy thing to do, and you can even watch a video demonstration at Julie’s website, Nourishinghope.com. It does not get much easier than that!
Ingredients:
5 pounds cabbage (green or red/purple)
3 tablespoons sea salt
Directions:
1) Rinse cabbage. Retain 2 outer cabbage leaves. Grate cabbage by hand with a mandolin or in food processor, finely or coarsely.
2) Place cabbage in bowl. Sprinkle salt on cabbage as you go. The salt pulls water out of cabbage and creates brine so it can ferment and sour without rotting. The salt also keeps cabbage crunchy by inhibiting organisms and enzymes that soften it.
3) You can add other vegetables such as carrots, ginger, radishes, onions, garlic, leafy greens, seaweed, beets, turnips, and burdock roots. For consistent results, use a majority of cabbage (75%) with some of these other vegetables for flavor and variety.
4) Mix ingredients and pack into crock. Pack a small amount into crock, a little at a time, and tamp it down with your fist or a kitchen implement like a potato masher. The goal is to force water out of cabbage, pack kraut tightly, and press out any air.
5) Place cabbage leaves in crock on top of packed cabbage to keep any shredded cabbage from floating to surface of water. Place plate over leaves to keep everything down. Add a weighted jar (filled with water works) on top to act as a weight. The goal is to keep everything (except jar) under water. The water is formed by liquid in cabbage and salt. Let it sit for 6 hours or so, and see if water line rises above cabbage. If there is not 11⁄2" water, add saltwater in the ratio of 1 tablespoon salt to 1 cup water. Salt inhibits mold growth, but too much salt slows
good bacteria. As such, you want to be fairly accurate with your salt-to-cabbage and salt-to-water proportions.
6) Cover with fabric cloth, and tie with a string or large rubber band. Make sure it goes all the way around, so no bugs can get in.
7) Ferment for 2–8 weeks. Sauerkraut is done when it is sour, crunchy, and not
salty tasting.
Gingery Carrots
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
Carrots are so sweet that many children like them (if you can get them to try). This recipe really brings out the natural sweetness of carrots.
Ingredients:
11⁄2 pounds carrots, peeled and grated
1 tablespoon cider vinegar
3 tablespoons water
1 teaspoon fresh ginger, grated
1 teaspoon cinnamon
1 tablespoon olive oil
Dash nutmeg (use fresh if possible)
Salt and pepper (to taste)
Directions:
1) Preheat oven to 350°F.
2) Place carrots in greased ovenproof casserole.
3) Whisk vinegar, water, ginger, and cinnamon, and stir mixture into carrots.
4) Drizzle with oil, and add salt and pepper.
5) Cover casserole and bake for 40 minutes.
Makes 4–6 servings
Shepherd's Pie
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
Shepherd’s pie has always been a family favorite around our house. It is really easy to make if you use frozen vegetables (which are quick and also retain their nutrients). If you are always in a hurry, here is a trick to remember: Browned ground meat freezes very well for later use. Be sure to drain the fat and let it cool completely before bagging and freezing. Then pull out what you need and throw the meat in your pot or casserole. It works perfectly for this recipe, and makes it a quick meal to put together.
Ingredients:
1 tablespoon olive oil
1 onion, chopped finely
1 garlic clove, minced
1 pound lean ground meat
1 (1-pound) package mixed frozen vegetables
1 cup GF salsa
4 cups mashed potatoes*
Salt and pepper (to taste)
Directions:
1) Preheat oven to 350oF.
2) Heat oil in a skillet, then cook onion and garlic until soft.
3) Add meat and continue cooking over medium heat, until meat is cooked through.
4) Add vegetables and return the skillet to boiling.
5) Add salsa and cook for an additional 10 minutes.
6) Season with salt and pepper, then pour mixture into a casserole. Top with mashed potatoes.
7) Bake casserole for 35–40 minutes, until top is golden and meat is bubbling.
Makes 4–6 servings
*It is fine to use instant mashed potatoes if you are sure they do not contain additives or preservatives. Barbara’s Potatoes are a good choice, and can be made with broth or a dairy substitute of your choice.
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
"I adore cranberries. Every November, when they first make their appearance in the grocery store, I buy enough to last the year. They freeze very well, and I love to throw them into applesauce and other dishes. I also like dried cranberries, which used to be hard to find but now are widely available. This recipe uses dried cranberries and nuts, and is a really nice change of pace."
Cranberry Nut Dressing
Ingredients:
1⁄2 cup celery, chopped
1⁄2 cup onion, chopped
1⁄4 cup CF margarine
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried marjoram
Salt and pepper (to taste)
6 cups bread (preferably GF English Muffins), cubed and toasted lightly
1⁄2 cup dried cranberries
1⁄2 cup nuts, chopped (preferably pecans or hazelnuts)
1⁄2 cup GF chicken broth
Directions:
1. Preheat oven to 325oF.
2. Sauté celery and onion in margarine, and remove from heat when tender. Add herbs, salt, and pepper.
3. Place bread cubes in a mixing bowl, and add celery mixture, cranberries, and nuts. Use enough broth to moisten well.
4. Bake mixture in a covered casserole for 30–45
Makes 4-6 Servings
Lemon Power Balls
from "Special Diets for Special Kids" by by Lisa Lewis, PhD. Enjoy
If desired, you can add 1–2 teaspoons of calcium powder to the mixture. The
sesame seeds add calcium.
Ingredients:
1 cup pitted dates, chopped
1 cup walnuts, chopped
3⁄4 cup white sesame seeds
1⁄4 cup fresh lemon juice
Grated zest from 2 lemons
1⁄2 cup unsweetened coconut flakes (optional)
Directions:
1. Process all ingredients (except coconut) in a blender or food processor.
2. Because this is a slightly sticky mixture, wet your hands first. Then, roll mixture into balls. If desired, roll balls in coconut.
3. Store in refrigerator.
Makes 6–8 servings
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
This is a simple recipe that is easy to throw together. If your child cannot tolerate corn, you can substitute Cream of Rice cereal for cornmeal in this recipe.
Ingredients:
1 recipe corn bread
(see below)**
1 pound ground beef
1 onion, chopped
1 teaspoon chili powder
1 teaspoon garlic powder
1⁄4 cup salsa
Salt and pepper (to taste)
1 (8-ounce) package Daiya shredded, cheddar-style cheese, divided
Directions:
1) Preheat oven to 400oF.
2) Prepare corn bread and spread batter in a greased 12-inch pizza pan.
3) Bake cornbread for 8–10 minutes, or until lightly brown.
4) Brown meat and onion in a pan, and then drain. Set aside.
5) Add seasoning to salsa and spoon over cornbread crust.
6) Sprinkle 1 cup “cheese” over baked crust.
7) Top with meat mixture and remaining cheese.
8) Bake cornbread pizza for 4–5 minutes, or until cheese is melted.
Makes 4–6 servings
**"Special Diets" Sweet Corn Bread Batter Recipe
3⁄4 cup sugar
1⁄2 cup oil
2 eggs, lightly beaten
11⁄2 cups GF flour blend (Hagman mix or soft rice flour)
11⁄2 cups yellow cornmeal
1 tablespoon GF baking powder
1 teaspoon xanthan gum
1⁄8 teaspoon salt
1 cup milk substitute
Mock Mac and Cheese
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
"I have never met a child who does not like macaroni and cheese. Unfortunately, both the wheat macaroni and the cheese sauce are forbidden for our kids. Daiya now makes a great cheese substitute, and there are several excellent GF pastas available (e.g., Tinkayada brand). The white sauce (béchamel) used in this recipe can also serve as the base for any creamed casserole or soup."
Ingredients:
2 tablespoons CF margarine
2 tablespoons sweet rice flour
1 cup milk substitute (soy or potato is preferable)
Salt and pepper (to taste)
1⁄2 pound GF macaroni
Water
1 onion, diced
1⁄2 (8-ounce) package Daiya cheddar-style cheese
2–3 dashes GF Worcestershire sauce (optional)
1 tablespoon CF margarine
Directions:
1) Preheat oven to 350oF.
2) To make a white sauce, melt margarine in a small saucepan.
3) Add flour and blend into a paste. Add milk substitute very gradually, stirring constantly.
4) Continue stirring, add salt, and cook over medium heat until the sauce is smooth and thickened. Set aside.
5) Cook macaroni al dente in a pot with water according to package directions. Drain, rinse, and drain again.
6) Place cooked noodles in a small, ovenproof casserole.
7) Stir in onion, Worcestershire sauce, white sauce, salt, and pepper into noodles. Mix well and dot with CF margarine.
8) Bake for 20–30 minutes.
9) If desired, top with crumbled potato chips, extra grated Daiya, or GF breading mix (into which a little melted CF margarine has been added).
Makes 4–6 servings.
from "Special Diets for Special Kids" by by Lisa Lewis, PhD.
Often served on Hanukkah, potato latkes are delicious with chicken or meat. Like large Tater Tots, only better, they are too good to make only once a year. Most grocery stores stock potato pancake mixes in the Kosher section. They taste fairly good, but unfortunately nearly all brands add sulfites to the potatoes, so read labels carefully. Since sulfites are intended to keep the potato white, it is a little silly - latkes are brown when cooked anyway! With today’s food processors, it is a snap to grate potatoes and make these from scratch.
Ingredients:
3 potatoes, peeled
2 eggs
Pinch Salt
1⁄4 cup GF bread crumbs
Oil
Directions:
1) Peel and grate potatoes. Squeeze out as much liquid
as possible from potatoes.
2) Add eggs, salt, and enough crumbs so mixture is stiff
enough to form into patties.
3) Heat oil in a frying pan for a few minutes.
4) Use crumb mixture to form latkes with wet hands.
5) Fry latkes until golden and crispy on all sides.
from "Special Diets for Special Kids" by Lisa Lewis, PhD.
"Our grocery stores often have just one kind of lentil - brown. My husband did fieldwork in Pakistan during the 1980's, and he says that there are literally hundreds of different pulses (lentils) available there. If you venture into an Indian shop, in this country you will not find hundreds, but you can find dozens of different lentils. Red lentils make an especially good soup because they cook very quickly into a thick, porridgelike consistency. They are also pretty, and very tasty. This is so easy; you may find yourself making it often. It works well with yellow lentils, too, though they take a little longer to cook."
Ingredients:
1 pound red lentils
3 tablespoons olive oil (or ghee)
2 onions, sliced thinly
4 garlic cloves, chopped
2 teaspoons fresh ginger, finely grated
6 cups hot water
1 teaspoon ground turmeric
2 teaspoons sea salt
1 teaspoon garam masala
Directions:
1) Wash lentils in a large bowl and throw away any that float to surface of water. Drain lentils and set aside.
2) Heat oil in a soup pot, and cook onions, garlic, and ginger until onions start to brown.
3) Stir in lentils, then add water. Bring to a boil, and then reduce heat.
4) Cover and cook over low heat for 30 minutes, stirring occasionally (be careful so lentils do not burn).
5) Stir in spices. Remove lid and cook until soup reaches consistency you want. If you want it very thick, leave lid off and cook until some of liquid evaporates. For thinner soup, omit this step.
6) You can also cook this into a very thick porridge and serve with rice as a main dish. It is high in protein.
Makes 4 servings.
from "Special Diets for Special Kids" by Lisa Lewis, PhD.
These are delicious cookies—rich and chewy. The original recipe called for only 2 tablespoons flour, and
they work just as well with GF flour. They are very sweet so make them for special occasions only.
Ingredients:
3 cups powdered sugar
½ cup good quality, unsweetened cocoa
2 tablespoons GF flour
3 egg whites
2 cups pecans, chopped and toasted
Directions:
1) Preheat oven to 350°F.
2) Line 2 baking sheets with parchment, non-stick foil, or silicone baking mats.
3) Combine sugar, cocoa, and flour in bowl of an electric mixer, and beat until well mixed.
4) Beat in egg whites, one at a time. Scrape bowl as necessary to fully combine, then beat on high speed for 1 minute. Fold pecans into mixture.
5) Drop mixture in heaping tablespoonfuls onto prepared sheets. Leave 2" between cookies, as they will spread.
6) Bake cookies for 15 minutes in center of oven, turning front to back halfway through baking.
7) Cool completely, then carefully peel cookies off pan liner.
8) Store cookies in an airtight container or freeze.
Servings will vary.
Gluten Free Ranch Dressing or Dip
from "Special Diets for Special Kids" by Lisa Lewis, PhD.
I often hear from parents who say that their children used to eat vegetables, but only if they were dipped in Ranch dressing. This is a pretty good facsimile of a true Ranch dressing. Ranch dressing usually contains a lot of sweetening in the form of sugar and corn syrup. You may want to add 1 teaspoon of a tolerated sweetener, at least initially. Although DariFree
is my favorite milk substitute, the vanilla flavor does not work well for Ranch dressing! I recommend coconut milk for this recipe.
Ingredients:
1 cup GFCF mayonnaise
1 cup milk substitute, plus 1 teaspoon lemon juice
2 tablespoons onion powder
1 teaspoon xanthan gum (optional)
½ teaspoon dried parsley
¼ teaspoon garlic powder
¼ teaspoon black pepper
Salt (to taste—start with ¼ teaspoon)
Directions:
1) Combine all ingredients in a blender.
2) Store in refrigerator.
Makes 2 cups
Crepes
from "Special Diets for Special Kids" by Lisa Lewis, PhD.
"My husband was born in France and still has friends and relatives there. That is our excuse for visiting every few years, but we both love Paris so much that we would find another excuse if necessary! The first time we took our son Jacob with us, he was thrilled to discover the joy of standing at a window or cart, watching his very own crêpe spread out on the iron with the special little wooden rake. Then it was turned and, finally, spread with something delicious. I always tried to get him to save me just one bite, but it did not happen often. Luckily crêpes are also extremely versatile—they can be filled with savory foods for lunch or dinner, fruit for breakfast or dessert, or used to hold a delicious, portable omelet or scrambled eggs. For the purist, a thin spread of nut butter and jam makes a delicious (and portable) breakfast."
Ingredients:
3 eggs
1c milk substitute
½ c potato starch
Oil
2 TB ghee, melted
Pinch salt
Directions:
1) Combine the eggs and milk substitute in a blender or food processor and then add the potato starch.
2) Chill mixture for 30 minutes.
3) Swipe the inside of a 9" skillet with oil, or use cooking spray.
4) Place the pan on medium heat.
5) While the pan is heating, whisk the ghee into the chilled crêpe mixture.
6) Ladle in about 2 tablespoons batter, and turn the pan until the bottom is coated with batter. Remember, you want the crêpes to be thinner than American-style pancakes.
7) Cook crêpes for about 1 minute. When it looks dry, lift the edge with a small spatula and flip it over. (I lift the edge with an icing knife and then flip it with my fingers, but if you do this take care not to burn yourself.) The second side should cook in 30 seconds.
8) Remove to a plate and repeat until the batter is used. Spray the pan or wipe with oil before you make each crêpe.
Servings will vary.
from "Special Diets for Special Kids" by Lisa Lewis, PhD.
Baked Onion Rings Onion rings lack the universal appeal of fries, but many children will adore these. I am not sure my son, Sam, really knows what they are, but they are crispy and he thinks they are great. The adults at your table will think these onions are pretty great, too. Since they are baked, they are not too fatty or heavy. Use sweet onions, such as Vidalias, when possible. Purple onions also work well.
Ingredients:
1–3 sweet onions
1–2 egg whites (or egg substitute and suggested amount liquid)
2 cups GF breading mix Salt and pepper (to taste)
Add some crushed GF cornflakes to the breading if tolerated.
Directions:
1) Preheat oven to 375°F.
2) Slice onions into ¼" rings.
3) Place egg whites in a shallow pan; place breading mix in another shallow pan.
4) Dip each ring in egg white, and then dredge in the breading mixture.
5) Place rings on a baking sheet sprayed with cooking spray. Spray the breaded onions, too.
6) Bake for 12–15 minutes or until crispy and golden
First, Envirokiz came up with Gorilla Munch cereal, then Panda Puffs, and now they have added Leapin’ Lemurs! All these cereals are delicious and make excellent cookies. Use the variety of your choice for this popular recipe. I first made them with Gorilla Munch, but since Panda Puffs are already peanut butter flavored, it was a natural. All three cereals are corn-based and contain soy, so they may not be appropriate for your kids.
Ingredients:
½ cup peanut butter
1⁄3 cup granulated sugar
1⁄3 cup brown sugar, packed
1⁄3 cup CF margarine, softened
½ teaspoon GF baking soda
½ teaspoon GF baking powder
1 egg, beaten
4 cups Envirokiz cereal
1 cup GFCF semisweet
chocolate chips
Directions:
1) Preheat oven to 325°F.
2) Stir peanut butter, sugars, margarine, baking soda, baking powder, and egg in a large bowl until well mixed. Fold in cereal and chocolate chips.
3) Shape dough by rounded tablespoonfuls into balls; place about 2" apart on an ungreased baking sheet (do not crowd them as these cookies tend to spread).
4) Bake cookies for 10–12 minutes, or until golden brown.
5) Cool 5 minutes, then remove cookies from the baking sheet.
6) Cool completely. Store loosely covered.
(from Special Diets for Special Kids by Lisa Lewis, Ph. D).
Long a favorite in Italian homes, risotto is finding a spot in many American kitchens and restaurants at last. A delicious, creamy form of white rice, risotto can be made with almost any ingredient added. There are even entire cookbooks devoted to variations of this basic dish. It is a little labor intensive since it requires constant attention while it cooks. I think you will find it well worth the effort. Make the rice after the table is set and all other food is ready to serve, so it can be put on the table as soon as it is finished. If it sits, risotto will get sticky. While it’s a bit of a cheat, you can make a reasonable risotto in an Instant Pot. The vibration of the machine “stirs” the rice. It’s not as good as the real thing, but it’s very tasty and hands off, leaving you free to do other things while it cooks.
Ingredients
4 ¾ cups GF vegetable or chicken stock
½ cup Japanese rice wine (alcohol cooks out)
1½ tablespoons olive oil
½ pound Arborio rice 1 onion, chopped
1 garlic clove, minced
1 tablespoon fresh basil, chopped (or ½ tablespoon dried basil)
1 teaspoon salt
½ teaspoon pepper
Optional Ingredients
Sliced mushrooms (not for yeast-free diet)
Peppers, finely chopped
Pitted, sliced black olives
1¾ cups corn kernels, thawed or freshly cut from cob
Directions
- Combine stock and wine in a saucepan, heat to simmer. Set aside.
- Sauté oil, rice, onion, and garlic in another pan until rice just starts to brown and onion is soft.
- Begin adding stock, ½ cup at a time. With each addition of liquid, cook while stirring, until the liquid is absorbed. Then add another ½ cup of liquid and continue this process until you have used most of the liquid, and the rice is creamy and soft.
- Add basil, seasonings, and any optional ingredients.
- Continue to stir until whole dish is heated through.
- Adjust seasonings and serve.
Makes 4–6 servings
