Fourth of July Western Cornbread

This recipe is perfect for your Fourth of July cookout or a summer picnic. It’s free of the top eight allergens and can be fried or baked depending on your preference. If you’re looking for a refreshing dessert to serve, check out our “4 Frozen Recipes for the Fourth of July.”

Western Cornbread

Milk-free, Egg-free, Wheat-free, Peanut-free, Tree nut-free, Soy-free, Fish-free, Shellfish-free (Free of the Top Eight food allergens)

  • 2 cups white cornmeal
  • 1/4 tsp. baking powder
  • 1 1/4 tsp. salt
  • 1 tsp. sugar
  • 1/4 cup water
  • 1 T. vegetable oil
  • 3/4 to 1 1/4 cups boiling water
  • 1/2 teaspoon chili powder
  • 1 cup frozen whole kernel corn, thawed
  • 1/4 cup fresh cilantro, chopped
  • oil

In large bowl, combine cornmeal, baking powder, salt, and sugar. Stir in 1/4 cup water and vegetable oil. Slowly add boiling water. Stir batter until it reaches consistency of grits. Add chili powder, corn, and cilantro. Mix well. In large skillet, pour oil 1/2 inch deep. Heat to medium-high. Scoop 1/4 cup batter and drop into hot oil. Fry in batches, cooking 3 minutes on each side or until golden brown. Drain on paper towels. Serve with margarine if desired.

Note: The amount of boiling water that will be used can vary depending on the type of cornmeal that is used. Coarsely ground or stone-ground cornmeal will require more liquid.

Suggestion: For baked cornbread, pour 1/3 cup vegetable oil into jelly-roll pan, spreading it to the edges. Pour batter into pan. Bake 12 to 15 minutes at 475 degrees. Turn cornbread and bake an additional 5 minutes or until golden brown.

We hope you and your family have a fun and festive holiday weekend!

Allergy-Friendly Father’s Day Barbeque Recipes

Let Dad spend time doing what he does best – man the grill at your Father’s Day barbeque! These food allergy-friendly recipes for steak marinade and potato salad are perfect for dads and guests alike and free of the top eight food allergens.

Milk-free, Egg-free, Wheat-free, Peanut-free, Tree nut-free, Soy-free, Fish-free, Shellfish-free (Free of the Top Eight food allergens)

Steak Marinade

  • 1/3 cup balsamic vinegar (for soy-free), or tamari/wheat-free soy sauce
  • 1/4 cup olive oil
  • 1/4 cup honey
  • 2 cloves garlic, minced
  • 2 T. red wine vinegar
  • 1/2 tsp. black pepper
  • 1/2 tsp. ginger, minced
  • 1 lb. steak (flank steak recommended)

In small bowl, whisk together soy sauce or balsamic vinegar, olive oil, honey, garlic, red wine vinegar, pepper, and ginger. Place steak in glass dish or large plastic bag; pour marinade over steak and cover or seal for several hours or overnight.

Spicy Potato Salad

  • 4 large red potatoes (about 2 lbs.)
  • 1/3 cup oil
  • 1/4 cup vinegar
  • 1 T. sugar
  • 1 tsp. salt
  • 1 (8 3/4-oz.) can whole kernel corn, drained
  • 1 small carrot, shredded
  • 6 green olives, sliced

Cook potatoes in boiling water 20 to 30 minutes or until tender. Drain. Set aside until cool to touch. Cut potatoes into cubes; place in large bowl. Set aside. In small bowl, whisk together oil, vinegar, sugar, and salt; pour over potatoes. Toss gently. Cover and chill 1 hour. Stir in corn, carrots, and olives.

We hope you and your family have a great Father’s Day!

Sugar Cookies for Food Allergy Awareness Week

Food allergy is a serious medical condition—but the ways in which we raise awareness can have a lighter approach! This year, FARE is starting its first #TealTakeover—a coordinated campaign that encourages individuals, organizations, schools, and businesses to paint their community teal, the official food allergy awareness color.

There are lots of ways for you to get involved, including making these allergy-friendly cookies for friends, family or coworkers!

Milk-free, Egg-free, Peanut-free, Tree nut-free

ttcookiesCookies

  • ⅔ cup shortening
  • ¾ cup sugar
  • 1 tsp. vanilla extract
  • 1 ½ T. water, 1 ½ T. oil, 1 tsp. baking
  • powder; combined
  • teal food coloring (optional)
  • 4 tsp. water
  • 2 cups flour, sifted
  • 1 ½ tsp. baking soda
  • ¼ tsp. salt

Preheat oven to 375 degrees. Cream together shortening, sugar and vanilla. Add water, oil and baking powder mixture; beat until light and fluffy. Optional: add food coloring as desired to remaining water. Stir water into shortening mixture. Sift together dry ingredients; blend into creamed mixture. Divide dough in half. Chill 1 hour.

Grease cookie sheets. On lightly floured board, using half of the chilled dough at a time, roll to 1/8-inch thickness. Cut in desired shapes with cookie cutters. Bake for 6 to 8 minutes. Cool slightly; remove from pan and continue cooling on wire racks.

Makes 2 dozen cookies.

Icing

  • 1 cup confectioners sugar
  • 4 tsp. water
  • 1 tsp. clear vanilla extract

Combine sugar and water and stir until smooth and to desired consistency. Add vanilla. Spread over cookies. Allow to harden.
To decorate cookies as pictured, make two batches of icing. Add teal food coloring to one batch (if you don’t have teal food coloring, try combining blue and green until you have the shade of teal you like). Spread cookies with white icing. Snip off the corner of a small plastic bag, then fill with teal icing and pipe the outline of the cookies in teal.

Remember to tag your photos and updates with #TealTakeover – we can’t wait to see how everyone is participating!

Mother’s Day Banana Pancakes with Cinnamon Syrup

iStock_000017963199XSmallThese quick and easy banana pancakes are also free of the top eight allergens! Top with our cinnamon syrup and you’re sure to have a special morning meal on Mother’s Day.

Free of the Top 8 Allergens: Milk-free, Egg-free, Wheat-free, Peanut-free, Soy-free, Tree nut-free, Fish-free, Shellfish-free 

Banana Pancakes

  • 1 1/2 cups oat flour
  • 1 T. sugar
  • 1 tsp. baking powder
  • 1/4 tsp. salt
  • 1 1/4 cups orange juice
  • 1 T. oil
  • 1 tsp. vanilla extract
  • 1 1/2 T. water, 1 1/2 T. oil, 1 tsp. baking powder, mixed together
  • 1 1/2 cups banana, chopped

Heat nonstick griddle or skillet over medium heat. In medium bowl, combine all ingredients, except banana. Stir well. Fold in banana. Spoon 1/3 cup batter for each pancake onto griddle or skillet. Cook until top bubbles and edges are browned. Flip and cook until done. Top with Cinnamon Syrup.

Cinnamon Syrup

  • 3/4 cup light corn syrup
  • 1 tsp. ground cinnamon
  • 1 tsp. vanilla extract
  • 1 tsp. lemon juice

In small saucepan over low heat, cook corn syrup until thoroughly heated. Add remaining ingredients. Mix well. Pour warm syrup over pancakes or waffles.

Happy Mother’s Day!

Allergy-Friendly Passover and Easter Recipes

For many, Easter and Passover herald the beginning of spring and bring together family for special meals to mark the holidays. Our Passover lasagna is a great way to use up leftover matzo, or as a meal during the week. Blueberry-Peach Upside-Down Cake makes a great addition to Easter brunch. And our spring punch is a refreshing beverage to serve to children and adults alike!

Passover Lasagna
Milk-free, Egg-free, Peanut-free, Soy-free, Tree nut-free

  • 2 T. olive oil
  • 2 large onions, diced
  • 8 cloves garlic, minced
  • 2 lbs. ground turkey
  • 2 (10-oz.) packages frozen spinach, thawed and squeezed dry
  • salt and pepper
  • 1 (26-oz.) jar meatless tomato sauce (homemade or a jar kosher for Passover)
  • 6 to 8 Passover matzo boards

Preheat oven to 350 degrees. In large skillet, heat oil over medium-high heat. Add onions and saute until opaque. Add garlic and turkey; saute until browned. Stir in spinach and salt and pepper to taste. Blend ingredients well and remove from heat.

Pour 1/2 cup tomato sauce into 9×12-inch pan. Moisten 3 to 4 matzo boards under running water. Do not allow them to become soggy. Place each matzo board in baking pan, covering tomato sauce with layer of matzo. Top with half turkey mixture. Pour half of remaining tomato sauce over turkey. Moisten remaining matzo boards and layer over tomato sauce. Follow with remaining turkey mixture and remaining sauce. Bake 30 minutes.

Blueberry-Peach Upside-Down Cake
Milk-free, Egg-free, Peanut-free, Soy-free, Tree nut-free

  • 1 (15-oz.) can sliced peaches
  • 1/4 cup milk-free, soy-free margarine, softened
  • 1/2 cup light brown sugar, firmly packed
  • 1/4 cup blueberries
  • 1/2 cup sugar
  • 1/3 cup shortening
  • 1 packet plain gelatin
  • 2 T. warm water
  • 1 1/4 cup cake flour
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. salt

Preheat oven to 350 degrees. Drain peaches, reserving half cup liquid. Set aside. Spread margarine in bottom of 8-inch round cake pan. Sprinkle with brown sugar. Arrange peaches and blueberries on top of brown sugar. Set aside. In large bowl, cream together sugar and shortening. In small cup, dissolve gelatin into warm water. Beat into shortening mixture. Set aside. In medium bowl, combine flour, baking powder, and salt. Add to creamed mixture alternately with reserved peach liquid. Mix well. Carefully pour mixture over peaches and blueberries. Bake 45 to 50 minutes, or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto serving plate.

Spring Punch
Milk-free, Egg-free, Wheat-free, Peanut-free, Soy-free, Tree nut-free

  • 1 (2-liter) bottle ginger ale, chilled
  • 1 (12-oz.) can frozen pink lemonade concentrate

In large bowl, add ginger ale and pink lemonade concentrate, stirring until combined. Serve immediately. Ice may be added, if desired.

Suggestion: Use lemon-lime soda or carbonated water in place of ginger ale.

Diet Dilemmas – Safe and Nutritious Food Substitutes

By Cassandra Sova, MS, RD, CD, CNSC

Finding safe food substitutes for some food allergens may be a difficult task, and many commonly used substitutes are not nutritionally equivalent to their allergenic counterparts. This article will guide you through food substitutes for some of the most common food allergens, helping you find safe food substitutes that are nutritious and delicious.

When first using food substitutes in cooking or in baking, start by finding recipes that are already allergen-free. Try recipes from the FARE newsletter, allergen-free cookbooks or reputable allergy friendly websites.

Always remember to read labels of all ingredients used in a recipe to make sure it is allergen-free.

Once you become more comfortable cooking allergen-free, you can try adapting your family recipes. To begin easing into the process, try finding recipes that only require one substitution. This will allow you to see how each substitute changes the final product.

Substitutes for Common Allergens:

Milk
There are many milk substitutes available such as soy, rice and almond milk. Always choose “enriched” or “fortified” versions. This indicates that calcium and vitamin D have been added. These milks are not created equal. Soy milk is the most nutritious option as it provides almost as much protein, vitamin D and calcium as regular milk. Rice and almond milk are low in protein and fat, but provide comparable amounts of calcium and vitamin D.

These milk substitutes often work well for cooking and baking. Choose the safe milk substitute with the highest content of protein and fat to help make a finished product that is closer to the original. Avoid using infant formulas for cooking and baking because heating them to high temperature can destroy the nutritional quality and may have a negative effect on flavor. Replace butter with milk-free margarine.

There are several yogurt substitutes that are comparable to the milk-based versions. Read the label to ensure that the yogurt has calcium added. These yogurt substitutes vary in protein content. Soy yogurt provides a good source of protein and overall is most similar to milk-based yogurt.

More cheese substitutes are now available in the marketplace. Be cautious, as they are typically not nutritionally equivalent to milk-based cheeses. For example, most soy cheese is lower in fat than milk-based cheese. Veggie cheeses are usually low in calories, protein, fat and calcium. Although the nutrition is not comparable, the taste and texture help make delicious meals. With both milk-free yogurt and cheese, read the ingredient label very carefully to ensure there is no milk cross-contact.

Wheat
For everyday cooking, create a meal with wheat-free sides and entrées. Try loaded baked potatoes, stir-fry over rice, or quinoa stuffed peppers. There are many wheat-free grains available, such as rice, corn, millet, potato, tapioca and quinoa. Many of these grains are also made into wheat-free flours.

Wheat-free flour blends typically produce a better texture in baked products than replacing wheat with a single grain flour. Wheat-free flour blends are available in your grocery store or health food store, or you may make your own flour mixture using the following recipe:

  • ½ cup millet
  • ¼ cup potato starch
  • ¼ cup oat flour

Many wheat-free recipes rely on refined flours like white rice flour instead of whole grains. These flours are usually less nutritious than regular versions. They may be lower in iron, folic acid, other B vitamins, and fiber. Try using more nutritious flours like brown rice flour, quinoa flour or chick pea flour. Eat more fruits and vegetables for a boost of vitamins and fiber. Take a complete multivitamin/multimineral supplement if you are avoiding wheat to meet all your vitamin and mineral needs.

Eggs
Try a commercial egg replacement, or use one of the following substitutes for one egg for baked goods:

  • 1½ tablespoon water, 1½ tablespoon oil, and 1 teaspoon baking powder
  • 1 teaspoon baking powder, 1 tablespoon water, and 1 tablespoon vinegar
  • 1 teaspoon yeast dissolved in ¼ cup warm water.

Try using tofu to replace the egg in meatloaf. Use soy milk as a binder to help
the crumbs stick to chicken tenders.

Peanuts and Tree Nuts
Mix seeds with raisins or other dried fruits. Add dry cereal or allergen-free chocolate chips to create your own trail mix. You can also use sunflower or soy nut butter as peanut butter substitutes. These products are versatile and great for making allergen free sandwiches or incorporating in all kinds of recipes from snacks to cookies to allergen-free shakes. Check out the manufacturers’ websites for recipes using their products.

Focus on Taste and Nutrition:
When choosing safe food substitutes, focus on both taste and nutrition. Read
the food label to find food products that are nutritionally similar to the foods they
are replacing. It is also important to eat a variety of foods from all food groups. Talk to your doctor or dietitian if an entire food group is eliminated because of your food allergies.

Cassandra Sova, MS, RD, CD, CNSC, is a clinical dietitian specialist in the Allergy and GI Department at Children’s Hospital of Wisconsin.

This article was originally published in the Winter 2014 issue of FARE’s Food Allergy News. Read more of the newsletter here.

Recipes for an Allergy-Friendly Super Bowl Sunday

superbowlblogSuper Bowl Sunday is almost as much a celebration of food as it is football. Try these crowd-pleasing recipes as you watch the Seattle Seahawks take on the Denver Broncos – all are free of the top eight allergens!

No-Fuss Spicy Chickpeas

  • 1 (19-oz. can chickpeas, drained and rinsed)
  • 1 T. olive oil
  • 1 tsp. chili powder
  • 1 1/2 tsp. ground cumin
  • 1 1/2 tsp. dried oregano
  • 1/4 tsp. salt
  • dash of pepper

Preheat oven to 350 degrees. Line baking sheet with aluminum foil. Set aside. In small bowl, combine all ingredients, mixing well to coat peas. Spread peas onto prepared baking sheet. Bake 1 hour 15 minutes, or until peas are golden and crispy.

White Chili

  • 1 T. olive oil
  • 1 cup onion, chopped
  • 2 T. garlic
  • 1 T. ground cumin
  • 1 lb. ground turkey
  • 2/3 cup rice, uncooked
  • 1 (15-oz.) can garbanzo beans, drained and rinsed
  • 6 cups chicken broth*
  • 1 tsp. dried marjoram

In large frying pan over medium-high heat, add olive oil, onion, and garlic and saute for 5 minutes. Stir in cumin. Add turkey and cook until browned. Place turkey mixture into a deep soup pot and stir in remaining ingredients. Bring mixture to a boil at medium-high heat. Reduce heat, cover, and simmer over low heat 30 minutes, stirring occasionally. *Check ingredients of all canned items.

Quarterback Ribs

  • 2 1/2 to 3 lbs. pork spareribs
  • 3/4 cup maple syrup
  • 2 T. tomato paste, 3 T. hot water, 1 T. light brown sugar; mixed together
  • 1 T. apple cider vinegar
  • 1/4 tsp. onion powder
  • 1/2 tsp. salt
  • 1/2 tsp. dry mustard
  • 1/4 tsp. ground black pepper

Lightly grease baking sheet. Set aside. Place spareribs in large pot and cover with water. Bring to a boil over high heat. Reduce heat; simmer 40 minutes. Remove from heat and drain. Preheat oven to 350 degrees. In small bowl, combine remaining ingredients and mix well. Place spareribs on prepared baking sheet. Brush half of sauce on ribs. Bake 40 minutes or until tender, turning every 8 to 10 minutes, basting with remaining sauce.

We hope you have fun cheering on your favorite team!