The Allergy-Friendly Cookbook

Elizabeth Pecoraro

Description

No one should feel left out when it comes to healthy eating, regardless of food allergies.

In The Allergy-Friendly Cookbook, registered dietitian Elizabeth Pecoraro teaches families with allergies to cook simple, healthy, delicious meals that are completely free of the top nine allergens: peanuts, tree nuts, egg, milk, wheat, soy, fish, shellfish, and sesame. Pecoraro, whose own children live with food allergies, offers 60 allergy-friendly recipes that won't take you hours to prepare and that your whole family will enjoy. With each recipe, she also provides substitution options, nutrition notes, and cooking tips. In addition, she shares which allergy-friendly manufacturers she trusts for her own family.

The Allergy-Friendly Cookbook is a must-have resource for families who live with food allergies and want to feed their children healthy, safe meals.

Uncorrected Excerpt from Chapter 3: Mains

We have a vegetable garden where we grow a number of things, including basil. Basil is probably my favorite herb, so I had to create a recipe that included it. That's how chicken with balsamic tomatoes and basil came about. If you already have a garden or are thinking of starting one, you will see that for many of these recipes you can just go to your garden and pick a lot of the ingredients right from there!

For the turkey recipes, opt for a lean ground turkey, such as 93/7. This means it is 93% lean meat and 7% fat. Lean ground turkey still has a lot of flavor with not as much saturated fat as lean beef. Lean beef is still an acceptable option that can be substituted for the lean ground turkey in any of these recipes. If you choose to use ground beef, go for 95% lean and 5% fat. The key to cooking with ground turkey is the herbs and spices. Turkey isn't terribly flavorful on its own, so what you add to it is important. One of the first recipes I ever created with the help of my mom is the sweet potato turkey loaf. I was not one to love meatloaf as a child, so I didn't know if I could create something that the whole family would eat, but we did it! The sweet potato adds a sweetness to the ground turkey that is so delicious and it is also acting as a binder, so you don't need the egg. Whenever we don't know what to make for dinner and we have ground turkey in the house, this is our go-to. We always seem to have a sweet potato lying around, since this has always been a favorite of our daughter. I bet this is the reason why we thought to incorporate it into the loaf when she was a baby. Her first bite as a toddler and she was hooked. This is another recipe where there are usually no leftovers.

I created two different meatball recipes because meatballs are a common food that children like to eat. One is a baked meatball recipe and the other is a slow cooker recipe. The slow cooker recipe is another one of the original recipes I created when we were first diagnosed with food allergies. Putting the meatballs in the crockpot makes it not only an easy recipe for busy parents, but even without the egg, the meatballs come out so tender due to the slow cooking process.

This chapter also has a couple of pasta recipes that are non-vegetarian. Dad's Pasta Dish was obviously created by my husband. One day he decided to experiment in the kitchen with chicken and tons of veggies and this dish was born. The pasta "carbonara" recipe is a healthy take on a traditional favorite. It is super simple to create and of course, does not contain eggs. The Triple-B Mac and Cheese contains turkey bacon, which I think my children would eat everyday if I let them. The flavor of the turkey bacon is so delicious and then the nutrition from the butternut squash and broccoli make this dish a true winner in my book.

Baked Chicken Cutlets
Ingredients
Chicken breasts (2-3 breasts)
Oil or milk/milk substitute for dipping
cup Italian breadcrumbs*
cup grated cheese*
1 tsp of garlic powder
1 tsp of onion powder
tsp oregano
Salt, to taste

Directions
1. Preheat oven to 400 degrees.
2. Wrap breasts in plastic wrap and pound until somewhat thin.
3. Place chicken in a bowl and coat with oil or milk substitute.
4. In a small bowl, mix remaining ingredients (breadcrumbs, grated cheese, garlic powder, onion powder, oregano and salt).
5. Add seasoning to chicken, making sure to cover all sides of the chicken with the seasoning.
6. Put chicken on a baking sheet with aluminum foil.
7. Bake 25 minutes or until cooked through. Chicken is done when there is no longer any pink inside and it reaches an internal temperature of 165 degrees.

Nutrition Note
Our family loves to make parsnip "fries" when we have chicken cutlets. You can make them exactly like you would make sweet potato fries (recipe in vegetarian section). Parsnips are a root vegetable and they have a sweet taste like carrots. Parsnips are a great source of vitamin C, vitamin K and folate as well as fiber. You get 7g of fiber in 1 cup of parsnips.

*See appendix for allergy-friendly alternatives.

Chicken and Artichoke Orzo
Ingredients
1 cups uncooked orzo*
1T olive oil
2 garlic cloves, minced
4 boneless, skinless thin sliced chicken breasts
Salt and pepper, to taste
1 cups tomato sauce
1 can of artichoke hearts in water, drained and quartered
2T balsamic vinegar
2 tsp oregano
1 tsp dried basil
cup shredded cheddar cheese*

Directions
1. Cook orzo* according to package directions.
2. In a large pan, heat 1T of olive oil on low/medium heat and sauté garlic for 2 minutes.
3. Place chicken breasts in the pan on low/medium heat and season with salt and pepper. Cover.
4. Cook chicken until outside is golden brown and no longer pink in the middle. Cooking times vary depending on thickness of breast; about 7 minutes per side or until an internal temperature of 165 degrees is reached.
5. When chicken is cooking, combine tomato sauce, artichokes, vinegar, oregano and basil in a bowl and set aside.
6. Transfer chicken to a plate when completely cooked.
7. Turn heat down to low and pour sauce into pan used to cook chicken.
8. Add cooked orzo and cheese*. Mix until blended.
9. Slice chicken into bite sized pieces and add to the pan. Combine.

Cooking Tip
Another option that our family likes is to separate the components and build the meal on your plate. For example, do not combine the sauce, chicken, orzo and cheese*. Instead, put the plain orzo on your plate, top with artichoke tomato sauce and sliced chicken and finally sprinkle shredded cheese*. This way if someone doesn't want sauce or any other ingredient that day, which happens a lot with children, they can make that decision. This is a good tip when it comes to feeding young children. Give them choices and allow the ingredients to be separated. A lot of children do not like meals that mix together a number of ingredients.

Nutrition Note
We like this dish with gluten free orzo, but feel free to use any gluten free pasta.

*See appendix for allergy-friendly alternatives

Introduction
1. Breakfast
2. Soups & Starters
3. Mains
4. Sides & Sauces
5. Dessert
Appendix
Index of Recipes

Sujets

• Santé et bien-être
• Diététique
• health
• Allergy
• Cooking
• Nutrition

Informations

• Publié par: Red Lightning Books
• Date de parution: 01 août 2023
• Nombre de lectures: 0
• EAN13: 9781684352098
• Langue: English
• Poids de l'ouvrage: 5 Mo

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