Allergy Free Healthy Living

Soy Sorry – No Soy Sauce For Me!

2012-01-21T21:34:00.000-08:00

There are far too many recipes out there that call for Soy Sauce. I say "far" because if you cannot have soy, then those recipes seem "far" out of your reach. Not anymore! I have a recipe that I use to replace soy sauce in many meals I make. For those of you that can have soy, but need to eat gluten free, or wheat free, there are alternatives on the market that may meet your needs such as the tamari sauces by San-J and Eden Organic.

Gluten Free Soy Sauce Substitute
8 fluid oz. Molasses
3 fluid oz. Balsamic Vinegar
Sugar to taste (if needed)
Place all the ingredients in a mixing bowl and mix until well blended (I like to use a wire whisk).
Store in a closed container and refrigerate.

Recipe from: www.recipes4us.co.uk

Save Money – Eat What's In Season

2012-01-06T16:20:00.000-08:00

We all want to keep our food budget to a minimum while keeping our bodies well-nourished and healthy. You can do that by eating fresh foods that are in season where you live (choose organic if possible). You save money because these foods are not transported from other parts of the world. Farmer's markets are good sources where you can purchase local fresh foods in season. I came across an interactive map online that will help you. Click on your state and the month, and it tells you what's in season in your state! Here in Arizona during the month of January, the orange trees are ready to harvest. We have two trees in our backyard, and although I'm allergic to eating oranges, I love to see their bright colors. Our neighbors especially love us for sharing with them. What's in season in your state?
http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

Time for Holiday Cookies!

2011-12-10T07:25:00.000-08:00

I get asked frequently to share my "secret" Gluten Free and Allergy Free (GF/AF) recipes, especially for baked goods. Here is one of my favorites from "Living Without" magazine - a great resource for those with Celiac's or food allergies/intolerances.

I have been trying to find the perfect roll-out (GF/AF) sugar cookie recipe for many years. I think I have it now to share with you all. The key is in the cookie flour mix. I use it whenever I make any type of cookies now.

Gluten-Free Cookie Flour Mix (Makes 6 cups)
4 cups superfine brown rice flour
1⅓ cups potato starch (not potato flour)
⅔ cup tapioca flour/starch
Combine all ingredients. Store in the refrigerator until ready to use.
NOTE from Gladys: I use Bob's Red Mill brand Brown Rice Flour and it is already ground to a super fine consistency - it can be found even in mainstream grocery stores.

Now on to the cookie recipe:

Melt-in-Your-Mouth Sugar Cookies (Makes 24, 3-inch cookies)
1½ cups confectioner’s sugar
1 cup dairy-free, soy-free vegetable shortening
1 egg (or 1½ teaspoons egg replacer* mixed with 2 tablespoons rice milk or water)
2 teaspoons vanilla extract
2½ cups gluten-free cookie flour mix
½ teaspoon xanthan gum
1 teaspoon baking soda
1 teaspoon cream of tartar

Icing
4 cups confectioner’s sugar
4 tablespoons dairy-free, soy-free vegetable shortening
2 egg whites (or egg replacer mixed with rice milk or water)
- Pinch of salt
2 teaspoons vanilla extract
- Food coloring and colored sugars, optional
NOTE from Gladys: Please consider using pasteurized dried egg whites - a product like "Just Whites" as they are safer than using raw egg whites in this frosting. The dried egg whites will prevent any contamination from Salmonella -especially useful for children, pregnant women and those with compromised immune systems. Directions are on the container for how to use them in recipes.

1. To make cookie dough, place 1½ cups confectioner’s sugar and 1 cup shortening in the bowl of an electric mixer and beat on medium speed until smooth and slightly fluffy.

2. Add egg (or egg replacer mixed with rice milk or water) and vanilla extract. Mix well.

3. In a separate bowl, combine flour mix, xanthan gum, baking soda and cream of tartar.

4. Add flour mixture to sugar mixture, beating on low speed until thoroughly combined.
5. Gather up dough into a ball and chill it for 2 hours.

6. Preheat oven to 350 degrees. Line two cookie sheets with parchment paper.

7. Lightly flour your work surface and rolling pin. Roll out dough to ¼-inch thickness and cut into shapes with your favorite cookie cutters. Using a thin spatula, transfer cookies to cookie sheets. Gather up remaining scraps of dough and roll out again, cutting and rolling until you’ve used it all.
NOTE from Gladys: I roll out my cookies on parchment paper that I flour lightly with sweet rice flour - I put floured parchment paper under and on top of the dough, roll it out and it works great!

8. Bake cookies in preheated oven on center rack for 10 minutes. Cool on cookie sheets for 10 minutes before transferring to wire rack.

9. To make icing, combine all icing ingredients and mix until smooth. For colored icing, add a few drops of food coloring.

10. Ice cookies while they’re still slightly warm. Then sprinkle immediately with decorative sugars. Cool completely to set.

These beautiful cookies are tasty, moist and tender. A family favorite, they’re sure to disappear quickly.
Each iced cookie contains: 255 calories, 10g total fat, 4g saturated fat, 0g trans fat, 9mg cholesterol, 41g carbohydrate, 165mg sodium, 0g fiber, 1g protein

Vegan Icing Variation
For vegan icing, combine 4 cups confectioner’s sugar, 4 tablespoons rice milk and 1 teaspoon vanilla extract in a medium bowl. Beat until smooth.

*TIP If you use egg replacer instead of eggs to make cookies, follow directions up to step 4. Roll out soft dough between two sheets of parchment or wax paper until the dough is ¼-inch thick. Transfer the dough, still between parchment paper, to a cookie sheet and chill for 2 hours. Remove from refrigerator and let sit about 5 minutes. Remove top sheet of parchment paper. Cut out cookies with your favorite cookie cutters. Egg-free dough is slightly more crumbly, so use your hands to pinch the edges together as necessary. Transfer cookies to a parchment-lined cookie sheet. Once you’ve cut out the first round of cookies, proceed as the recipe instructs, gathering up scraps of dough, lightly flouring your work surface and rolling pin, and rolling out remaining dough and cutting cookies.

Recipe by Cybele Pascal, author of The Whole Foods Allergy Cookbook (Vital Health Publishing) and The Allergen-Free Baker's Handbook (Celestial Arts).

Here is the link to the recipe on Living Without's website: http://www.livingwithout.com/recipes/Dairy-Free-Sugar-Cookies-1603-1.html?ET=livingwithout:e23834:10157a:&st=email

See No Evil-Hear No Evil-Speak No Evil-EAT NO EVIL

2011-06-29T15:44:00.001-07:00

I was thrilled to be a speaker today at the Arizona Environmental Health Association Convention. Thanks to all who attended and listened in. I hope you learned something of value about food allergies, food intolerances and Celiac disease. Please share what you learned with just one other person to help bring education and awareness to our community.

Here are the power point slides of the presentation. Please ask my permission if you would like to use them except reprinting paper copies for your own use is fine. Even better, please ask me to come and speak at your next workplace or association event!

Be sure to look at the post prior to this one for the great article I promised you - The Guide to Dining Out Safely

See No Evil, Hear No Evil, Speak No Evil, EAT NO EVIL

Guide to Dining Out Safely

2011-06-02T23:50:00.001-07:00

Special thanks to "Allergic Living" magazine for permission to reprint this article.

Dining Out Guide_Spring11_FIN-1