Allergy-Friendly Partying (Super Bowl time!)

Have you noticed that most social gatherings in America involve food?  This can make it rather daunting to plan or attend a party while having to take dietary restrictions into consideration.  However, there are plenty of allergy-friendly snacks that one could simply buy or easily make. 

As always, be sure to double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.  (If you are hosting the party or making an item to bring to the party, it is very important to save labels for every ingredient used; only prepare foods using clean (not shared) utensils/cutting boards/serving dishes, and all new, unopened products—even items such as sugar could already be contaminated in the kitchen.)  Carefully read labels, remembering that allergens and gluten can “hide” in a lot of processed food, and ingredients change without notice and vary from region to region.  Not every brand or all varieties of an item listed below will be allergy-free; obviously choose safe versions based on your dietary restrictions.  Contact me if you need recipes (for safe guacamole or bean dip or hummus, for example) or product recommendations.

With that disclaimer, here are some allergy-friendly (free of the top 8 most common food allergens and even gluten) party snacks:

• Air-popped popcorn sprinkled with salt and spices, or “natural” microwaveable popcorn (where the only ingredients are popcorn, oil, and salt).
• Corn tortilla chips and salsa, pico de gallo, and/or guacamole.
• Most plain potato chips.
• Corn chips (like Fritos® with corn, oil, and salt as the only ingredients), served with a bean dip.
• Nachos—melt Daiya™ cheddar or pepperjack “cheese” on top of white corn tortilla chips.
• Fresh or canned fruit with coconut-milk-based yogurt for dip.
• Deli wraps—corn tortillas, turkey, lettuce, and mustard (or just use lettuce as the wrapper).
• Dried fruit (such as raisins, dried apricots) or fruit snacks.
• Fresh vegetables and hummus.
• Homemade sweet potato chips—peel and slice sweet potatoes into 1/8”-thick rounds, toss with olive oil and salt, adding other spices, if desired; place on foil-lined pan and bake at 400° for 25 minutes, flipping once, until edges are crisp.
• Baked/microwaved snack mixes using safe margarine and safe cereals (Chex® even comes in several gluten-free varieties)—make a salty mix using savory herbs/spices and air-popped popcorn; or a sweet version with honey, raisins, marshmallows, and apple-pie-type spices.
• Cocktail links or cut-up hot dogs, speared with toothpicks, served with safe barbecue sauce or mustard.
• Trail mix of safe cereals, marshmallows, dried fruit, and safe chocolate chips (e.g. ones from Enjoy Life®).
• Cupcakes—CherrybrookKitchen®’s Gluten-Free Dreams Chocolate Cake Mix (using baking instructions given on box) and their ready-to-spread vanilla frosting.
• Sliced Daiya™ wedge "cheese" and/or pepperoni with crackers from Crunchmaster® (Multi-Grain Crackers in Sea Salt, or 7 Ancient Grains Crackers in Hint of Sea Salt, or Baked Rice Crackers in Toasted Sesame).
• Cereal bars using safe margarine or oil, marshmallows, and crispy rice cereal.
• My yummy bacon appetizers! (recipe below; be sure to see Allergy Info)

Bacon-Wrapped Water Chestnuts

Always a favorite at parties, this recipe is easily doubled—which is a good idea since these tasty appetizers will be snatched up quickly!  You will also need wooden toothpicks for this recipe, enough so that there is one toothpick per water chestnut (the recipe yields about 50).

INGREDIENTS

• 3 (5 oz.) OR 2 (8 oz.) cans water chestnuts
• 1 pound bacon, uncooked
• 2/3 cup ketchup
• 1 cup brown sugar
• 1 Tablespoon Worcestershire sauce (optional)*
• 1/2 teaspoon crushed red pepper flakes (optional)

DIRECTIONS

1. Preheat oven to 375°.
2. Soak toothpicks in a bowl of water for 10 minutes.
3. Drain water out of water chestnuts cans.
4. Slice each raw bacon strip into thirds.**  Place one water chestnut in center of each bacon piece; wrap bacon around water chestnut, securing ends with a toothpick. 
5. Place bacon-wrapped water chestnuts, spacing evenly, in an ungreased 10”x15” rimmed baking pan.  Bake for 30 minutes or until bacon is starting to crisp on edges.  Remove pan from oven; drain grease or transfer bacon-wrapped water chestnuts to a clean baking pan.*** 
6. Meanwhile, in a small saucepan, stir together ketchup, brown sugar, and Worcestershire sauce.  Cook over medium heat just until boiling; mix in red pepper (if using).  Remove from heat; set aside.
7. Pour sauce over the bacon-wrapped water chestnuts, being careful not to get sauce onto exposed toothpicks (for cleaner handling and better appearance).  Return to oven; bake 30 minutes longer, until sauce is bubbly and appetizers appear candied.  Arrange neatly on serving dish.

TIPS

*You can substitute the Worcestershire sauce with soy sauce, prepared mustard, or even apple cider vinegar (just a little something to give the sauce some tang), choosing allergen-free versions if necessary.

**To easily and quickly slice bacon, remove from package, maintaining the flat stack, and use kitchen shears to cut through stack in two places, dividing evenly into thirds.

***They fit fine in a 9”x13” glass pan for this step; they tend to “shrink” slightly while baking.  Alternatively, you can use your oven's broiler pan; no need to drain grease or to transfer to a clean pan.  

ALLERGY INFO

This recipe is free of dairy/milk, eggs, shellfish peanuts, and tree nuts (“water chestnuts” are actually a vegetable, not a nut).  To make it fish-, wheat-, gluten-, and soy-free, carefully choose a Worcestershire sauce with safe ingredients (many brands aren’t allergen-free; contact me if you need product suggestions as there are options out there), or use one of the listed substitutions (see TIPS above), or just omit entirely.  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

Eat Healthier, one bite at a time

After the food-laden holidays, January generally brings about the desire for healthier eating.  Yet most people eventually abandon their New Year’s resolutions. Research shows that only 12% achieve their set goals.  To ensure success, try establishing smaller, more attainable objectives.

Instead of completely revamping your diet, make minor changes to the foods you already prepare.  For example, find healthier substitutions for meats and high-fat dairy products since they are the primary sources of saturated fats.  With the prevalence of food allergies, there are now a variety of vegetarian and dairy-free products available in most regular grocery stores.  (For advice and help to remove dairy from your diet, visit Go Dairy Free and try the dairy-free challenge for a mere 10 days to see if you feel different, better, healthier.)

Here are some simple changes to make introducing a better diet more manageable:

• When baking, substitute whole-wheat flour for up to half of the all-purpose flour called for in a recipe.
• Use plain regular or Greek yogurt in place of mayonnaise or sour cream.  There are also dairy-free yogurts (soy-, rice-, or coconut-milk-based) that would work equally as well.  Great for chicken salad and in tacos!
• Substitute lean ground turkey for ground beef.  This change results in no significant difference in the taste, texture, or consistency.
• Make homemade salad dressing using olive oil, vinegar, and fresh herbs.  Not only is it money-saving, but it is also healthier; some bottled salad dressings contain added preservatives and excess fat.
• Vegan cheese is a great alternative to regular cheese.  When substituted in recipes, there is almost no discernible flavor difference.  
• When baking and cooking, choose an unsweetened, plain dairy-free milk alternative, such as soy, almond, or rice milk.  There is also a coconut milk beverage (lighter and thinner than full fat canned coconut milk), or use light canned coconut milk.  These “milks” can be replaced 1:1 for cow’s milk.  They can also be used to make “buttermilk,” using a small amount of vinegar or lemon juice to curdle the “milk.”
• Mix your own fruit-flavored yogurt at home.  Buy a large container of vanilla yogurt (again, dairy-free versions work just as well); scoop out individual portions and add sugar-free fruit preserves or even fresh fruit.
• For one meal each week, choose to eat meat-free or vegan.  (Bonus: Doing this reduces your carbon footprint more than if you were to eat/buy local 7 days a week!)  Visit Meatless Monday for more information on this movement.  Also, check out the quick, easy recipe below to get you started!

Northern Italian Soup

This healthy recipe can be easily prepared with ingredients normally kept in one’s winter pantry.  To make it truly vegetarian, be sure to use vegetable broth instead of chicken stock.  Please note that the listed herbs are dried, not fresh.

INGREDIENTS

• 2 tablespoons olive oil
• 1 small onion, finely chopped, OR 1 T. dried, minced onion
• 1 teaspoon minced garlic (about 1 or 2 fresh cloves)
• 1 (28 oz.) can diced or stewed tomatoes, undrained (OR 3 cups fresh tomatoes, roughly chopped, with their juice*)
• 3 ½ cups chicken or vegetable broth (about 2-15 oz. cans)
• 2 cans (about 15 oz. each) cannelloni or Great Northern beans, undrained
• 2 tablespoons parsley
• 1 teaspoon ground rosemary
• 1 teaspoon basil
• ½ teaspoon oregano
• ¼ teaspoon black pepper (or to taste**)
• ½ t. salt, optional***
• 1 cup (4 oz.) small pasta, uncooked (such as ditalini or mini shells)

DIRECTIONS

1. Heat oil in a soup pot over medium heat.
2. Add fresh onion (if using) and garlic; sauté until veggies are soft but not yet brown.
3. Stir in tomatoes, broth, beans, and seasonings, including dried onion (if using).
4. Bring to boil; stir in pasta.  Reduce heat to low; simmer, covered, for 20 minutes or until pasta is tender, stirring occasionally.

TIPS

*To easily chop fresh tomatoes, reserving their juice, first remove stem and core.  Then add them whole to a large liquid measuring cup; use kitchen shears held straight up and down to roughly chop them. Bonus: the amount needed can be seen right on the measuring cup as you chop!

**Reduce the amount of pepper if you are sensitive to spicy foods.  Feel free to add more pepper during cooking if you like your soup spicier.

***I omit the additional salt from this recipe when I make it. As most canned tomatoes, beans, and broth already contain salt, adding more to the soup can be too much.  Adjust to your taste preference.

ALLERGY INFO

This recipe is free of eggs, peanuts, tree nuts, fish, and shellfish.  To make it dairy-, wheat-, soy-, and/or gluten-free, carefully choose a broth with safe ingredients.  To make it wheat and/or gluten-free, use a gluten-free pasta (alternatively, you can omit the pasta altogether, increase the beans to 3 cans, and scale down the amount of broth).  Beans are naturally gluten-free, but canned ones can sometimes contain other non-GF ingredients (look for cans that list only beans, water, and salt as ingredients).  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

White Chicken Chili

This is a wonderfully different spin on chili, and a favorite at our house, especially on a chilly Saturday afternoon while watching football.  Serve each bowl with salsa, sour cream, crushed tortilla chips, and/or additional shredded cheese.

INGREDIENTS 

• 1 Tablespoon olive oil
• 2 medium onions, chopped (OR 3 Tablespoons minced, dried onion)
• 2 cloves garlic, minced
• 1 (8 ounce) can chopped green chiles
• 1 jalapeno pepper, diced (optional)*
• 1/8 teaspoon cayenne pepper (optional)*
• 2 teaspoons cumin
• 1 ½ teaspoons oregano
• ½ t. salt
• 5 cups chicken broth
• 3 (15 ounce) cans Great Northern beans, undrained
• 2 pounds chicken breast, cooked and diced
• 1 cup shredded cheese, cheddar or Monterey Jack flavor (optional)

DIRECTIONS

1. In large soup pot, heat oil over medium heat.  Add fresh onions (if using) and garlic; sauté three minutes.
2. Stir in green chiles, jalapeno and cayenne pepper (if using), and cumin, oregano, salt, and dried onions (if using); sauté another two minutes. 
3. Mix in broth and beans.  Bring to boil; reduce heat to low.  Simmer, covered, stirring occasionally, for 45 minutes.
4. Stir in diced, cooked chicken; heat through (about five minutes).  Turn off burner and remove pot from heat.  Slowly sprinkle cheese (if using) into soup and stir until melted, or add cheese (and other mix-ins) to individual bowls after serving.

TIPS

*Adjust heat to your family’s preference.  I completely omit jalapeno and cayenne pepper for our sensitive tastes.

** Simmer chicken breasts on the stove in a pot of water for a couple hours (until tender). Use a fork or fingers to shred/break into pieces the chicken, separating from fat as you go (no need to trim chicken before cooking). Refrigerate or freeze prepared chicken until ready to use (thawing first, if necessary).

ALLERGY INFO

This recipe is free of eggs, peanuts, tree nuts, fish, and shellfish.  To make it dairy-, wheat-, soy-, and/or gluten-free, carefully choose a broth with safe ingredients (many brands aren’t allergen-free; contact me if you need product suggestions as there are options out there).  Omit add-ins or use safe alternatives.  Beans are naturally gluten-free, but canned ones can sometimes contain other non-GF ingredients (look for cans that list only beans, water, and salt as ingredients).  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

CHILI, two different ways

For October I’m sharing with you two different chili recipes to enjoy during cooler weather.  Dressing up for Trick-or-Treat was always one of my favorite events of the fall.  My mother’s tradition was to feed us a warm, hearty bowl of soup or chili before we headed out for candy.  It was quick to eat so we had time to get into our costumes, and filling so we’d have sustenance to last the trek around the neighborhood.  In both these recipes, for the fresh, chopped onion, you may substitute one (1) tablespoon dried, minced onion, added at the same time as the other dried herbs/spices.

 

Black Bean Chili

This is a meatless version of my grandmother’s chili recipe, modified by my mother.  To make it truly vegetarian, use vegetable broth instead of chicken stock.  Serve with grated cheddar or Monterey jack cheese, sour cream, and crackers (choosing allergen-free versions, if necessary).

INGREDIENTS

• 2 tablespoons vegetable oil
• 1 teaspoon minced garlic (about 1 or 2 fresh cloves)
• 1 green pepper, diced (OR ½ bag of frozen, chopped green peppers, thawed)
• 1 medium onion, finely chopped
• 3 celery stalks, chopped
• 1 (28 oz.) can diced tomatoes, undrained (OR 3 cups fresh tomatoes, roughly chopped, with their juice*)
• 3 (15 oz.) cans black beans, undrained
• ½ cup chicken or vegetable broth
• 1 tablespoon chili powder
• ½ teaspoon sugar
• ¼ teaspoon black pepper (or to taste**)
• ½ t. salt, optional***

DIRECTIONS

1. Heat oil in a soup pot over medium heat.
2. Add garlic, green pepper, onion, and celery; sauté until veggies are soft but not yet brown.
3. Add remaining ingredients; stir to combine.
4. Bring to boil; reduce heat and simmer, covered, for at least one hour, stirring occasionally.

TIPS

*To easily chop fresh tomatoes, reserving their juice, first remove stem and core.  Then add them whole to a large liquid measuring cup; use kitchen shears held straight up and down to roughly chop them. Bonus: the amount needed can be seen right on the measuring cup as you chop!

**Reduce the amount of pepper if you are sensitive to spicy foods.  Feel free to add more pepper during cooking, or add a few drops of hot sauce to individual bowls, if you like your chili spicier.

***I omit the additional salt from this recipe when I make it. As most canned tomatoes, black beans, and broth already contain salt, adding more to the chili can be too much.  I suggest tasting the chili after it simmers for 30 minutes, then add salt if you find it lacking.

ALLERGY INFO

This recipe is free of eggs, peanuts, tree nuts, fish, and shellfish.  To make it dairy-, wheat-, soy-, and/or gluten-free, carefully choose a broth with safe ingredients (many brands aren’t allergen-free; contact me if you need product suggestions as there are options out there).  Beans are naturally gluten-free, but canned ones can sometimes contain other non-GF ingredients (look for cans that list only beans, water, and salt as ingredients).  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

 

Classic Chili

This traditional recipe is a family favorite.  Top each bowl with grated cheddar cheese, a dollop of sour cream, and crushed crackers (choosing allergen-free versions, if necessary).  For a delicious variation, and to help spread it out over several meals, serve the chili over rice or pasta.

INGREDIENTS

• 2 pounds ground beef or turkey
• 1 medium onion, finely chopped
• 2 tablespoons chili powder
• 2 teaspoons cumin
• 1 teaspoon garlic powder
• 1 teaspoon salt
• ½ teaspoon oregano
• ½ teaspoon sugar
• ¼ teaspoon black pepper (or to taste)*
• 1/8 teaspoon cayenne pepper, optional*
• 1 (15 oz.) can tomato sauce**
• 2 cups water**
• 3 (15 oz.) cans red or kidney beans, drained and rinsed***

DIRECTIONS

1. In soup pot, brown meat with onion over medium heat; drain and discard grease.
2. Add spices/herbs and stir with meat for one minute.
3. Add remaining ingredients; stir to combine.
4. Bring to boil; reduce heat to low.
5. Cook, covered, for 1 to 1.5 hours, stirring every 15 minutes.

TIPS

* Omit the cayenne pepper and reduce the black pepper to 1/8 teaspoon if you are sensitive to spicy foods.  If you like your chili spicier, feel free to add more pepper during cooking, or add a few drops of hot sauce to individual bowls.

** You can substitute one quart tomato juice for the tomato sauce and water.
***Pour beans into wire strainer over sink, and rinse by running water over them until bubbles disappear.  You can substitute one can of beans in chili gravy (un-rinsed) for one of the cans of red/kidney beans.

ALLERGY INFO

This recipe is free of dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish.  It can be made wheat- and gluten-free by using safe beans (look for ones that just have beans, water, and salt as ingredients), and avoiding the option of substituting chili beans (as these usually contain wheat flour).  Use gluten-free pasta if choosing that variation.  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

Apples and Pie!

Autumn is my favorite season, and, although it's technically still Summer, this cooler weather and picking apples say Fall is here already.  Nothing celebrates this time of year better than an all-American apple pie made through family traditions.  Each year we find a perfect Fall day to go apple-picking at a local fruit farm.  The children enjoy sampling from each tree as they hunt for the perfect apple and load the bags to near overflowing.  My favorite variety of apple is Fuji, but we also pick Jonathan and Golden Delicious, and their hybrid, Jonagold.  We try to ration our supply until the end of November so that we have enough apples for our annual pie-baking event.  The day before Thanksgiving is permanently reserved for this tradition.  The kids and I gather at my parents’ house with my siblings, their spouses, and all my nieces and nephews.  My mom makes the pie dough from scratch while my dad peels the apples.  The kids help mix the ingredients and make sure the filling tastes just right, and sometimes even bake their own “mini pies.”  As the house is filled with the delicious aroma of apples and spices, the most difficult part is knowing we have to wait until the next day to enjoy our creations!

Apple Pie

This is a simple, reliable recipe for a classic apple pie.  You may use a traditional crust on top or choose the crumb topping (see recipe below).  For a quick version, use already-prepared pie dough.  Serve warm, cold, or at room temperature, or even à la mode. 

INGREDIENTS

• Pie dough, enough for 1 or 2 crusts (either homemade, from a mix, or store-bought)*
• 6 ½ - 7 cups apples, peeled, cored, and thinly sliced** (one apple = approximately one cup)
• ¾ - 1 cup granulated sugar (choose the larger amount if using a tart apple)
• 3 tablespoons all-purpose flour
• ¾ teaspoon ground cinnamon***
• ¼ teaspoon ground nutmeg***

DIRECTIONS

1. Preheat oven to 375°F.
2. Thaw pie dough if frozen.  Roll out dough and line the bottom of a 9-inch pie pan with one crust. 
3. In a large mixing bowl, combine the apples, sugar, flour, and spices. Mix gently until apples are coated and mixture appears moist.
4. Pour apple mixture into dough-lined pie pan, filling evenly. If using crumb topping, spread it evenly over the top.  If using a rolled-out dough, place it gently over apple mixture, then seal edges to bottom crust and cut slits in top. 
5. Trim off any overhanging dough and finish edges as desired.  Cover perimeter of pie with aluminum foil. 
6. Bake for 30 minutes, remove foil, and bake for an additional 20-25 minutes or until top is golden.  Let cool slightly before cutting.

TIPS

*I prefer to buy pie dough from the store.  I use the refrigerated, unroll-and-fill kind.  So easy and tastes just as good as homemade!  

**The jury is still out on which variety of apple is best for a pie.  Some bakers even prefer a kind that others say never to use!  I grab whatever apples I have on hand, usually combining two different varieties, a sweet with a more tart.  My husband swears by Jonathan apples for his pie.  So, it’s really up to you!

***You may use 1 teaspoon of apple pie spice in place of the cinnamon and nutmeg.

ALLERGY INFO

This recipe is free of eggs, peanuts, tree nuts, fish, and shellfish.  To make it dairy- and/or soy-free, carefully choose or make a pie dough with safe ingredients.  To make it wheat- or gluten-free, use rice flour or tapioca flour instead of the all-purpose flour, and choose a gluten-free pie dough mix or pre-prepared crust.  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

Crumb Topping

This topping can be used in any fruit pie recipe (apple, cherry, peach, rhubarb, berry, etc.).  Add ¼ cup rolled oats (certified gluten-free, if needed) and ¼ teaspoon nutmeg or cinnamon with the dry ingredients to use it as the topping for a fruit crisp.

INGREDIENTS

• ½ cup brown sugar
• ½ cup all-purpose flour
• ¼ cup cold butter or margarine*

DIRECTIONS

1. Mix brown sugar and flour together in large bowl.
2. Cut in butter or margarine using a pastry blender until mixture resembles coarse crumbs.
3. Sprinkle and spread evenly on dessert before baking.

TIPS

* The amount of butter/margarine can be decreased to 3 Tablespoons, if desired, but I find it harder to work in; it takes longer to get to that “course crumb” stage, but it is slightly healthier.

ALLERGY INFO

This recipe is free of eggs, peanuts, tree nuts, fish, and shellfish.  It can be made dairy- and/or soy-free by using a safe margarine, carefully choosing one made specifically for baking.  It can be made wheat- or gluten-free by using a gluten-free flour mix in place of the all-purpose flour.  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

Chicken Cacciatore

Chicken cacciatore is a great summer meal in which to use those fresh tomatoes, bell peppers, onions, garlic, and oregano from the garden or farmer’s market.  Save this recipe to use in the winter as well, by substituting canned, frozen, and dried ingredients instead.

INGREDIENTS

• 2 tablespoons vegetable oil
• 1 teaspoon minced garlic (about 1 or 2 fresh cloves)
• 2 bell peppers, thinly sliced (1 green and 1 red, orange, or yellow), OR 1 bag frozen onion/pepper blend, thawed
• 1 medium onion, sliced (omit if using bag of onion/pepper blend)
• 3 cups tomatoes, roughly chopped, with their juice*, OR 2 (15 ounce) cans tomato sauce, stewed tomatoes, or diced tomatoes (in any combination)
• ½ tablespoon fresh oregano, finely chopped, OR ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon pepper (or to taste)
• 1 pound cooked chicken, diced or shredded**
• Hot cooked rice or 1 pound cooked pasta (such as penne or farfalle)

DIRECTIONS

1. Heat oil in a large skillet; add garlic and sauté one minute. 
2. Add onion and peppers and sauté until vegetables are tender.
3. Stir in the tomatoes and seasonings; bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
4. Add cooked chicken; stir to combine and heat through.
5. Serve over rice or pasta.

TIPS

*To easily chop tomatoes, reserving their juice, first remove stem and core.  Then add them whole to a large liquid measuring cup; use kitchen shears held straight up and down to roughly chop them. Bonus: the amount needed can be seen right on the measuring cup as you chop!

**Simmer chicken breasts on the stove in a pot of water for a couple hours (until tender). Use a fork or fingers to shred/break into pieces the chicken, separating from fat as you go (no need to trim chicken before cooking). Refrigerate or freeze prepared chicken until ready to use (thawing first, if necessary).

ALLERGY INFO

This recipe is free of dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish. It can be made wheat-free by using rice or gluten-free pasta.  Always double-check ingredients, including cross-contamination risk based on your level of sensitivity and comfort.

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