Great use for leftover almond pulp

We have been making our own almond milk now for a while with great success.  It saves a ton on the grocery bill and my son loves it.  I have found that soaking the almonds overnight is sometimes too much, so I usually only soak them for an hour.  Using our recipe of 1 c almonds (soaked for an hour and then drained), 3 c water, 2 T sugar, and 1 tsp. vanilla (optional), we blend it all together in our VitaMix and then pour it through a fine sieve lined with cheesecloth (I use a spoon to push out the excess milk or twist the cheesecloth and squeeze the milk out over a pitcher (I wash my hands really well to do this)).  We then chill until ready to use.  This method produces roughly 3 c of almond milk or so, costing about $1 (buying almonds in bulk).  That said, I have found that when I save the "paste" or leftover almond pulp in a tupperware, I can use it in baking.  There is enough paste leftover to make 4 c of almond milk.  I put the pulp in a measuring cup and add enough water to make 4 c.  I then stir it together to make the reconstituted "milk."  I use this in muffins and pancakes and sometimes cake.  We can't really taste the difference.  Using this method, I can get around 7 c of almond milk for $1!  This totally makes the effort worth it considering 1/2 gallon of almond milk costs almost $4 where we live.  Happy baking:)

Dairy-free Beef Enchiladas

Just made dairy-free beef enchiladas last night for my son.  We ate too quickly for me to take a picture.  Happy Holidays!

Here's the recipe:

1 lb. cooked hamburger meat
1/2 onion, chopped and cooked with hamburger meat
taco seasoning, to taste
6-8 flour tortillas (could use corn tortillas - more authentic)
1 can enchilada sauce
Lettuce, Tomatoes, & Cilantro, chopped (optional)
Guacamole (optional)

Pour a little bit of enchilada sauce (1/4 cup or so) in the bottom of a baking dish.  Combine cooked hamburger meat, onions, and taco seasoning.  Place equal amounts in tortillas and roll, placing seam-side down in the baking dish.  Pour remaining enchilada sauce on top and bake at 350 degrees F for 20 minutes.  Top with desired toppings (lettuce, tomatoes, cilantro, and/or Guacamole).

Variation:

If you happen to have these on hand, you can also sprinkle on dairy-free vegan cheddar cheese before baking as well as serve with dairy-free sour cream.  We didn't have this on hand, and it was just fine:)

Ear infection returns...and yummy barbeque sauce:)

My second oldest son has been off dairy for many years due to a recommendation by our ENT. He had had ear infections every 6 weeks since he was a baby for eight years and had five ruptures in his left ear. He also had tubes put in twice. We have been very strict, however, as of late, my son has wanted to "test" dairy products. He is 13 years old now, and I felt that it would be okay to try trace amounts. Shortly after our move out west, he said that he couldn't hear out of his right ear. It progressively got worse, until I finally was able to get him in to see a doctor. Sure enough, his right ear was infected. He also failed the hearing test in both ears. Strange, since we haven't had problems for years. We go to see a new ENT on Monday. I will be curious to see what he says. I have no idea if it is related to the small amounts of dairy that we have permitted or if it is related to a new area (seasonal allergies?). Needless to say, I will take him off of dairy again until we are certain what has caused the infection. Fun times:)

On a side note, my husband made the BEST dairy-free barbecue sauce that I have ever tasted. I wasn't able to take a photograph because we devoured it so quickly (there were NO leftovers). He cut the chicken up into small strips and cooked it in the sauce (covered in a skillet) until the chicken was no longer pink. Here it is:

1/2 c ketchup
1/2 c salsa (we used Medium heat picante)
4 T brown sugar
2 T white or cider vinegar
2 tsp. garlic powder
1/2 tsp. mustard powder
1/2 tsp. salt
dash hot pepper sauce or crushed red pepper
1/2 onion, diced and sauteed

Saute onion and set aside. In a saucepan, combine all ingredients together and bring to a boil. Add onion. Pour or brush over desired meat and cook until no longer pink.

Almond Milk Recipe

We have finally come up with a delicious almond milk recipe!!!!  My kids love it, and it bakes beautifully as well as tastes great.

Here it is:

1 c raw almonds
3 c water
2 T raw sugar
1 tsp. vanilla (optional)

Soak almonds for 6 hours or overnight.  Rinse off almonds and place them in a blender (I use a Vita Mix) with 3 c water, sugar, and vanilla.  Blend together for 3 minutes.  Pour milk through a sieve lined with cheese cloth.  Use a spatula, if needed, to help milk strain faster.  You can also squeeze any additional milk through the cheesecloth if desired.  Place milk in refrigerator and enjoy!

Note:  I have been saving the leftover almond paste/matter and have had great success in using it in cakes and muffins.  No waste, and very yummy!!!  I'll post another recipe soon!

Dairy-free Vegetable Pasta Primavera Recipe

3 c broccoli, chopped
1 red bell pepper, chopped
3 medium carrots, peeled and sliced
3 T dairy-free margarine (I use Fleischmann’s Unsalted)
2 T flour
2 c chicken broth
2 c water
1 c rice milk (or milk substitute of choice)
1 - 13 oz. package Rotini pasta (I used whole wheat; you can substitute egg noodles or noodle of choice.)
1 garlic clove, pressed
2 T flour
Salt & pepper, to taste

Chop vegetables and set aside.  In a large pan, melt dairy-free margarine.  Add flour and whisk together.  Slowly add chicken broth, water, and rice milk and bring to a boil.  Stir in pasta.  Gently boil for 3-4 minutes.  Add broccoli, pepper, carrots, and garlic.  Return to a boil and cook until pasta is cooked according to desired consistency (around 4-5 minutes).  Add salt and pepper, to taste.  Allow to stand for a few minutes to thicken.  Serve warm.

For more free recipes visit:  www.milkallergycompanion.com

Dairy-free Quiche Recipe

I recently realized that my boys had NEVER tasted quiche.  With the high amounts of cream and cheese in most quiches, I wasn’t sure if it was worth adapting.  That said, we have recently created a DELICIOUS dairy-free quiche recipe that all my kids enjoy.  You don’t even miss the cheese!  It is completely adaptable and flexible and you can put whatever fillings in it that you want.  Here it is:

1 recipe pie crust (See below OR dairy-free store bought pie crust)
6 eggs
3/4 c plain rice milk (or milk alternative of choice)
1/2 tsp. salt
1/8 tsp. pepper
1 dash nutmeg (optional)
3 T all purpose flour
1/2 tsp. baking powder
1 small onion, chopped
1 T dairy-free margarine (or olive oil)
Any of these other ingredients (pick and choose what you want):  tomatoes, green onions, chopped spinach, mushrooms, chopped green or red peppers, crumbled bacon, sausage, seafood, shredded zucchini, chopped asparagus, and/or shredded and cooked potatoes.  (NOTE:  The more additional ingredients you put in, the deeper the pie dish you’ll need to use.)

Pre-heat the oven to 350 degrees F.  Follow pie crust recipe and pre-bake for 10 minutes.  While baking, whisk together eggs, rice milk, salt, pepper, nutmeg (optional), flour, and baking powder.  Set aside.  In a frying pan, sauté onions and other desired fillings (that need sautéing)  in 1 T dairy-free margarine OR olive oil.  When pie crust is ready, take out from oven and place sautéed vegetables and desired meats into pie dish.  Pour egg mixture on top, shaking lightly to allow mixture to settle in-between ingredients.  Place in oven and cook for 40 minutes, or until a toothpick inserted  comes out clean.  Quiche will rise while baking, but should settle back down once you remove it from the oven.  You can add dairy-free cheese, if desired, to mixture, but we found that it was unnecessary.  My kids enjoyed eating it with salsa on the side.
Variation:  Add 1 - 4-oz can of diced green chilies, drained.  Serve with salsa.

Rich and Flaky Pie Crust:
(This is 1/2 of a recipe.  It makes 1 pie shell.)
1/2 c vegetable shortening
1/4-1/2 tsp. salt (scant)
1 c all purpose flour
3-4 T ice water

Combine salt and flour in a bowl.  Add shortening.  Cut shortening into salt and flour with a pastry cutter or fork.  Add water.  Stir with spoon until mixture clings together in a ball.  Dough may be slightly moist.  If dough is too dry or moist add additional water or flour as needed.  Don’t over mis.  You should see thin swirls of shortening throughout the dough.  Flour rolling surface and roll out as desired.  To transfer the crust from the rolling surface to the pie pan, fold the crust in half twice.  Lift and unfold crust over pie pan.

Chicken Gumbo Soup Recipe

With all of these COLD snow days, I wanted to share one of our favorite soup recipes.  My mother-in-law created this recipe.  It’s very forgiving.  You can use leftover chicken and vegetables, making it different every time.  Enjoy!
















3 T dairy-free margarine
1 onion, chopped
1 green pepper, chopped
4 c chicken broth (dairy-free)
1 - 16 oz. can italian-style diced tomatoes
1 - 12.5 oz. can chicken chunks
1 - 4 oz. package little smoked sausages (double check dairy-content)
1 c frozen corn
2 c veggie chunks (mixed veggies, celery, zucchini, okra, summer squash, etc.)
1 bay leaf
1/2 tsp. salt
1/8 tsp. pepper
1/4 tsp. oregano leaves
1/2 tsp. chili powder
1/4 tsp. cumin
1/2 tsp. Grillmates Montreal Steak Seasoning (or a dash of liquid smoke, pepper, garlic, and paprika)
3 c rice, cooked

Saute onion and green pepper in dairy-free margarine.  Set aside.  Cut up little sausages and cook until brown.  Combine all of the ingredients (except for the rice) into a large sauce pan and simmer until vegetables are tender (about 25-30 minutes).  Scoop 1/2 c rice into a soup bowl and ladle soup on top.  Enjoy!

Website has more FREE DAIRY-FREE RECIPES!

Just wanted to pass along the news that I've posted some more recipes on my website www.milkallergycompanion.com

Here is a list of what's there as of today:

Dairy-free Chocolate Scones, Gazpacho Pasta Salad, Dairy-free Fruit Pizza, Apple Crumb Pie, Dairy-free Chicken Stroganoff, Dairy-free Macaroni and “Cheese”, Cinnamon Rolls, Split Pea Soup, Russian Refresher, Dairy-free Halloween Menu, Oat Milk Pancakes (dairy-free and soy-free recipe), Pumpkin Pie Spice Cake, Fresh Salsa, Grilled Pork Chops and Veggies, Strawberry Balsamic Salad, Greek Pasta Salad, Tomato Bruschetta, Minestrone Soup, Dairy-free Peanut Blossom Cookies, Dairy-free Pumpkin Pie Recipe, Dairy-free Thanksgiving, Chicken Tortilla Soup, BBQ Sauce Over Chicken, Apple Oatmeal, Dotie’s Butterless, Milkless, Eggless Chocolate Cake, Waffles with Blueberry Syrup

Fortifying Almond/Rice Milk with Calcium

I'm looking into making my own Almond Milk and Rice Milk to save a little bit of money.  My biggest concern in making my own is making sure that it has enough calcium for my children (or that I supplement calcium in other ways).  When making almond milk, I am going to use a soy milk maker, though you can also use a blender or VitaMix, you just need to strain the almond/rice pulp out before sweetening and drinking.  I'll let you know how it goes:)

For 6 cups of Almond Milk, I will use 1/2 c raw almonds + 1/4 c brown rice, soaked for 8 hours first.  I will then add 6 cups of water and process in my soy milk maker.  (If using a blender, blend until milky white and strain pulp.)  To sweeten I am going to add Raw Sugar and a little bit of vanilla, to taste.  I may also add a little bit of salt if I think that it needs it.  If you want to avoid any sugar, there are plenty of other options which I will discuss below.

Naturally Occurring Calcium Content in 1 c of Almond/Rice Milk:  38.08 mg of calcium

(1/2 c of almonds is roughly the same as 2.7 oz. (this is based off of the number of servings in my package of raw almonds).  This would make roughly 216 g of calcium in 6 cups.  The 1/4 c of brown rice will add 12.5 mg of calcium to the 6 cups of milk giving a total of 228.5 mg of calcium in 6 cups of almond/rice milk.)

Options for adding more calcium:

• If you have calcium supplements (we have chewable), then you can add them to the rice/almond mixture before processing or blending them to add more calcium per cup (add as much as you need to compensate for lack of calcium, or to taste).

• In trying to find the calcium content of certain items in g/mg, it is a little bit more difficult because many products label calcium as a percentage of the Daily Value rather than the exact mg.  Fortunately, I was able to find out what the recommended Daily Value for Calcium is (according to packages).  It is 1000 mg, so you can adjust your measurements based upon your needs.  Oat groats contain 20 mg per 1/4 c, so if you substitute oat groats for the brown rice (in the recipe above), then you will be able to add a little bit more natural calcium, though not much.  1 c almond/oat milk will give you 39.3 mg calcium.  Oat milk also has a really nice flavor, so I'm definitely going to experiment combining oats and almonds to see what results I can get.

(For more Daily Values, go here:  http://www.mayoclinic.com/health/food-and-nutrition/AN00284)

Options for sweetening almond/rice milk:

• Although I haven't tried this, in looking at the chart below, I am very interested in trying to add dried figs and blending them into the almond/rice milk as they have 300 mg of calcium per cup.  I think it's worth trying to see if it sweetens it nicely.

• Dried dates also are a great sweetener.  I would soak them in freshly made almond/rice milk (HOT) and then blend them together to form a smooth mixture.

• Stevia and agave nectar are also other options for sweeteners.

If you have any good almond, rice, or oat milk recipes that you'd like to share, please feel free to comment below and add them:)  According to what I currently spend on Rice and Almond milk each month (I have 6 kids), making my own will save me well over $60 a month.  That's over $720 a year, and I will know exactly what is going into it, so no cross-contamination!  I'll post my results later:)

__________________________________________________________________________________

In doing my research, I ran across this chart that lists the calcium content of certain foods (obviously we have to leave out the dairy right now):

Calcium Content of Selected Foods

Dairy and Soy	Amount	Calcium (mg)
Milk (skim, low fat, whole)	1 cup	300
Buttermilk	1 cup	300
Cottage Cheese	.5 cup	65
Ice Cream or Ice Milk	.5 cup	100
Sour Cream, cultured	1 cup	250
Soy Milk, calcium fortified	1 cup	200 to 400
Yogurt	1 cup	450
Yogurt drink	12 oz	300
Carnation Instant Breakfast	1 packet	250
Hot Cocoa, calcium fortified	1 packet	320
Nonfat dry milk powder	5 Tbsp	300
Brie Cheese	1 oz	50
Hard Cheese (cheddar, jack)	1 oz	200
Mozzarella	1 oz	200
Parmesan Cheese	1 Tbsp	70
Swiss or Gruyere	1 oz	270

Vegetables

Acorn squash, cooked	1 cup	90
Arugula, raw	1 cup	125
Bok Choy, raw	1 cup	40
Broccoli, cooked	1 cup	180
Chard or Okra, cooked	1 cup	100
Chicory (curly endive), raw	1 cup	40
Collard greens	1 cup	50
Corn, brine packed	1 cup	10
Dandelion greens, raw	1 cup	80
Kale, raw	1 cup	55
Kelp or Kombe	1 cup	60
Mustard greens	1 cup	40
Spinach, cooked	1 cup	240
Turnip greens, raw	1 cup	80

Fruits

Figs, dried, uncooked	1 cup	300
Kiwi, raw	1 cup	50
Orange juice, calcium fortified	8 oz	300
Orange juice, from concentrate	1 cup	20

Legumes

Garbanzo Beans, cooked	1 cup	80
Legumes, general, cooked	.5 cup	15 to 50
Pinto Beans, cooked	1 cup	75
Soybeans, boiled	.5 cup	100
Temphe	.5 cup	75
Tofu, firm, calcium set	4 oz	250 to 750
Tofu, soft regular	4 oz	120 to 390
White Beans, cooked	.5 cup	70

Grains

Cereals (calcium fortified)	.5 to 1 cup	250 to 1000
Amaranth, cooked	.5 cup	135
Bread, calcium fortified	1 slice	150 to 200
Brown rice, long grain, raw	1 cup	50
Oatmeal, instant	1 package	100 to 150
Tortillas, corn	2	85

Nuts and Seeds

Almonds, toasted unblanched	1 oz	80
Sesame seeds, whole roasted	1 oz	280
Sesame tahini	1 oz (2 Tbsp)	130
Sunflower seeds, dried	1 oz	50

Fish

Mackerel, canned	3 oz	250
Salmon, canned, with bones	3 oz	170 to 210
Sardines	3 oz	370

Other

Molasses, blackstrap

1 Tbsp

135

* When range is given, calcium content varies by product.
* The calcium content of plant foods is varied. Most vegetables, legumes, nuts, seeds, and dried fruit contain some calcium. Listed are selected significant sources of well-absorbed calcium.
References:

• USDA database, Handbook 8 palm program
• Bowes and Church

How Much Do You Need?

Age	Calcium (mg)
1 - 3 year old	500 mg
4 - 8 year old	800 mg
9 - 18 year old	1300 mg
19 - 50 year old	1000 mg
51 - 70 year old	1200 mg
> 70 year old	1200 mg

http://www.ucsfhealth.org/adult/edu/calciumContent/index.html

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

This website is also a great resource for nutrition information on fruits and vegetables!!!  

http://www.healthalternatives2000.com/vegetables-nutrition-chart.html

For example, we're going to have butternut squash (from our garden:)) tonight.  I looked it up on the above website, and one cup of butternut squash has 84 mg of calcium in it!!!  In looking at all of our options, I feel confident that having enough calcium with a well balanced diet will not be a problem.

Valentine's Day Allergy Friendly Ideas

Valentine's day doesn't have to be a reminder of your food allergy.  I got this information from:  http://www.kidswithfoodallergies.org/  I've added some of my own tips in red.  Enjoy!!!  (Also, another great allergy friendly bakery just came out called Kravingz.  I haven't tried it yet, but have heard great things about it!  They do custom cakes, cookies, and treats, and accommodate many food allergies.)

10 Food Allergy Safe Activities for Valentine's Day

1. Make homemade presents for the teacher or class such as:

• A Valentine's Day card
• Cupcakes or bread  
• For a great dairy-free, egg-free, soy-free, and nut-free chocolate cake recipe visit www.milkallergycompanion.com
• Chocolates or candy  
• There are plenty of dairy-free candies out there.  We also saw a yummy chocolate truffle recipe in the Family Fun Magazine.  It uses soymilk, but I'm certain that you could use almond milk or rice milk if you have a soy allergy.  Here's the link:  http://familyfun.go.com/recipes/truffles-for-teacher-699740/  I've purchased the Giardelli's semi-sweet chocolate chips before, and they are dairy-free (though I believe that they may have been manufactured in a facility with dairy).  They also sell soy-free and dairy-free chocolate chips at www.glutenfreemall.com
• A homemade bouquet of paper or silk flowers  
• When my husband and I were dating, he made me an entire bouquet of flowers using origami.  It was such a wonderful surprise and so thoughtful!  I loved it:)
• A bouquet of fresh flowers

2. Make and decorate a fun mailbox for Valentine's Day. Some suggestions:

• Paper mâché, tins or a shoe box
• Decorate with craft foam, glitter, magazine cut outs, markers, stickers or different materials from the arts and crafts store to make it really fun.

3. Create original Valentine's Day cards at home.

• My kids LOVE making their own Valentine's Day cards.  I pull out stickers, stamps, cardstock, scissors, and glue and let them have fun.  The possibilities are endless!!!

4. Make homemade chocolate that is safe for your child for the holiday.
5. Make homemade sugar candies (see Valentine's allergy-free recipes or visit our Safe Eats™ Database).
6. Style decorative wrappers out of aluminum foil or colored plastic wrap for your candies and chocolates.
7. Make a decorative box for your chocolates or candies out of:

• Wood or cardboard boxes from an arts and craft store
• Paper mâché or tin

8. Make homemade hearts with fun Valentine's Day sayings on them such as “Be Mine,” “Cutie Pie” or others. Hearts can be made from:

• Safe dough or clay baked and then left to air dry and harden
• Paper, card stock, or foam
• For a special touch, personalize them with the recipient's name
• Decorate with hand-drawn pictures using crayons, markers or paint.
• Add glitter for a sparkling touch.

9. Make fun Valentine's bracelet jewelry using loops of decorated construction paper, or strings of beads or safe pasta noodles.
10. Create flowers by hand out of tissue paper, cloth, or clay.

Dairy-free and Soy-free Protein Shake

I've started working out again and wanted to find a dairy-free and soy-free protein shake (as we have both allergies in our home). I found vanilla flavored Hemp Protein powder, and despite its color, found it quite tasty. Here's the recipe I used:

8 oz. Rice Milk OR Almond Milk

2+ T Hemp Protein Powder

1 frozen banana

1/4 c blueberries or strawberries (frozen or fresh)

1 tsp. vanilla (optional)

ice

Blend all the ingredients except for the ice together. Add ice one cube at a time until you reach desired consistency. This is a great post-workout shake as well as an energy shake. Warning...the Hemp Protein powder is GREEN and your shake will look like it came from the movie Shrek! My kids, however, liked this perk:) Although it is a little bit powdery, I find it quite enjoyable and not too different from other protein shakes.

(I've posted this earlier, but another quick protein shake is to take pasteurized egg whites (1/4-1/3 c) and mix them with orange juice, pineapple juice, or berry juice. You can even blend in a banana and ice, if desired.)

Egg Substitutes for those with egg allergy

When my son had an egg allergy, I used the following substitutes to replace eggs in baking:

- Use applesauce instead of eggs (approx. 1/4 c = 1 egg) Note: You may need to add 1/2 tsp. baking powder as a rising agent when using applesauce.
- Use EnerG Egg replacer (found in most health food stores)
- 1 T water + 1T soy flour = 1 egg
- 1 tsp. unflavored gelatin (like Knox blox) = 1 egg (to make 1 egg, combine 1 tsp. unflavored gelatin with 3 T cold water. Stir until dissolved. Add 2 T plus 1 tsp. of hot water and stir. When using your own recipes, decrease the liquid called for in your recipe by about 1/4 c to compensate for the water added from the "egg.")

A few free recipes

As I've been organizing my blog a little bit better, I ran across these recipes I posted in the "comments" section of one of the posts. I thought I'd post them here as well. Enjoy!

Breakfast recipes:

Apple Rice Cereal
½ c apple juice or cider
1 T dairy-free margarine
2 c brown rice, cooked
2 T raisins
½ tsp. cinnamon
1 large apple, peeled, cored, and diced

Combine all ingredients in a saucepan. Cover and simmer for 8 – 10 minutes over low heat, stirring occasionally. Serve warm with soymilk and brown sugar, if desired. Yield: 4 servings

Oatmeal with Flax Seed
2 c water
¼ tsp. salt
1 c old-fashioned oats
¼ tsp. cinnamon
1 T ground flax seed

Bring water and salt to a boil. Add oats and cinnamon. Simmer for 5 minutes, or until thick. Remove from heat. Stir in ground flax seed. Serve warm with soymilk, raisins (optional), and 1 T brown sugar. Yield: 4 servings

Bread Dishes:

Easy Breadsticks
By Bonnie Lewis

1 1/2 c warm water
1 T dry active yeast
4-4 1/2 c flour
1 T sugar
1/4 c dairy-free margarine
1 tsp. salt

Soften yeast in 1 1/2 cups warm water. Add remaining ingredients except dairy-free margarine and mix thoroughly. Roll out on lightly floured surface until it is 1" thick. Cut into strips. Melt half the dairy-free margarine on the cookie sheet and place bread sticks on cookie sheet. Brush rest of dairy-free margarine on breadsticks. Sprinkle with garlic salt or seasoned salt, if desired. Let rise 20 minutes to 1 hour. Bake for 15 minutes at 400° F. Yield: 1 dozen

Whole Wheat Herb Rolls
By Janell Vezzani

1 ¼ c warm water
1 T active dry yeast
1 T molasses
1 T honey
2 T dairy-free margarine
1 ½ c white flour
2 c wheat flour
1 tsp. salt
1 tsp. Italian seasoning

In a medium bowl, combine water, yeast, molasses, honey, and dairy-free margarine. Set aside. In a mixing bowl, combine the rest of the ingredients. Mix together. While mixing, add water mixture. Knead together 5 minutes until sides of the bowl are clean, adding more flour if necessary. Pre-heat oven to 175º F and then turn off. Form dough into 16 dinner rolls and let rise in warm oven until almost double (20 min.). Turn oven on to 375º F, leaving rolls in, and bake for 15 – 18 minutes, or until done. Serve warm, if desired. Yield: 16 rolls

Soup Dishes:

Autumn Soup
By Bonnie Lewis

1 lb. hamburger
1 c onion, chopped
4 c water
1 c carrots, cut-up
1 c celery, diced
1 c potatoes, peeled and diced
2 tsp. salt
1 tsp. browning and seasoning sauce (for color, optional)*
1/4 tsp. pepper
1 bay leaf
1/8 tsp. basil
6 tomatoes**

In large saucepan, cook and stir meat until brown. Drain off fat. Cook and stir onions with meat until onions are tender, about 5 minutes. Stir in remaining ingredients except tomatoes; heat to boiling. Reduce heat; cover and simmer 20 minutes. Add tomatoes; cover and simmer 10 minutes longer or until vegetables are tender. Yield: 6 servings

Taco Soup
By Joan Lewis

1 onion, chopped
2 lb. ground beef
2 cans (28 oz. each) kidney beans
2 cans (28 oz. each) diced tomatoes
2 cans (8 oz. each) tomato sauce
1 can (16 oz.) corn
2 c water
1 pkg. taco seasoning mix* (Or use 2 T Taco Seasoning Mix recipe p. 83)
Corn chips*

In a large kettle, brown ground beef and onion. Drain. Add remaining ingredients, except corn chips. Do not drain vegetables. Simmer 30-45 minutes. To serve, put a handful of corn chips in a soup bowl. Ladle soup over chips and serve warm.

Salad Dishes:

Lebanese Tabbouleh Salad
By Tara Haglund

1 ¼ c dry whole wheat couscous
5 T olive oil
1/3 c lemon juice
2 tomatoes, diced
½ green pepper, diced
½ onion, chopped
6 T fresh parsley, chopped
1 T fresh mint, chopped
Salt and pepper, lightly

In a bowl, mix 1/2 cup boiling water with 1 1/4 cup dry whole wheat couscous. Add olive oil and lemon juice. Cover and let sit for a few minutes. Fluff with fork. Add tomatoes, diced green pepper, chopped onion, parsley, and mint. Salt and pepper lightly. Refrigerate to chill, then fluff with a fork, and serve.

Serves 4 hard-core Middle Eastern eaters, serves 12 regular people who are tentative about trying something new.

TIP: We use the Trader Joe's® whole wheat couscous for this recipe. You can also use bulgar or cracked wheat--they just take a little longer. If using cracked wheat, combine boiling water, cracked wheat, olive oil, and lemon juice in a bowl and let it set for 30 minutes – 1 hr, or until the cracked wheat is cooked through and can be fluffed with a fork. Add the rest of ingredients, chill, and serve.

Greek Pasta Salad
1 pkg. (16 oz.) penne pasta
¼ c olive oil
1 tsp. lemon juice
1 tsp. basil, dried
1 tsp. pepper
1 tsp. garlic salt
1 – 2 tomatoes, coarsely chopped
1 green bell pepper, coarsely chopped
1 onion, coarsely chopped
1 cucumber, coarsely chopped
1 c black olives, sliced

Cook pasta according to package directions. In small bowl, mix together olive oil, lemon juice, basil, pepper, and garlic salt. In large bowl, combine pasta, tomatoes, bell pepper, onion, cucumber, and olives. Add oil mixture. Stir to coat evenly. Chill before serving. For more flavor, add Italian Salad Dressing, if desired. Yield: 8 servings

Main Dishes Recipes:
Beef ‘n Broccoli Stir-Fry
By Charlotta Curtis

Marinade:
1 tsp. cornstarch
¼ tsp. sugar
1 T soy sauce
¼ tsp. ground ginger
1 ½ tsp. water
1 clove garlic, minced

Ingredients:
1 lb. flank steak, thinly sliced
5 T oil
2 large heads of broccoli, chopped
1 can bamboo shoots, drained
½ c sliced mushrooms (canned or fresh)
1 ½ tsp. salt
¾ tsp. sugar
2 T water
1 tsp. cornstarch
1 T water
Steamed rice

In a small bowl, mix together the marinade ingredients. Add to flank steak and marinate overnight in fridge (or for a couple of hours). In a large wok, add 2 T oil and pour in marinated flank steak (including marinade). Stir-fry 1 min, or until beef is cooked. Remove beef and set aside. Put 3 T oil in wok. Add broccoli, bamboo shoots, and mushrooms. Stir-fry until tender crisp. (About 3 minutes). While vegetables are cooking, in a small bowl mix together salt, sugar, and 2 T water. Add sugar/salt mixture and meat to vegetables. Stir-fry 1 minute. While cooking, blend together cornstarch and 1 T water. Pour into wok. Cook until thickened. Served with steamed rice. Yield: 4 - 6 servings

Chicken Cacciatore
By Janell Vezzani

6 boneless, skinless chicken breasts cut in large pieces
2 tsp. salt
1 tsp. pepper
½ c flour
3 T olive oil
1 lg. red bell pepper, chopped
1 onion, chopped
6 garlic cloves, minced
1 ½ tsp. dried oregano leaves
1 ½ c chicken broth*
1 can (28 oz.) diced tomatoes
3 T drained capers, optional
¼ c fresh basil, chopped

Sprinkle chicken pieces with 1 tsp. each salt & pepper. Dredge in flour. In a large frying pan or wok, sauté in oil 5 minutes per side. Transfer to a plate. Add bell pepper, onion, garlic, and oregano to same pan and sauté until onion is tender. (About 5 minutes). Add diced tomatoes, broth, and capers. Return chicken to pan. Bring sauce to a simmer over medium heat and cook until chicken is fully cooked (about 15 – 20 minutes). Transfer chicken to a platter. Boil sauce until it thickens slightly. Spoon off fat. Spoon sauce over chicken and sprinkle with basil. Serve over rice or cooked noodles. Yield: 6-8 servings

Taco Salad Supreme
1 lb. ground beef
2 T taco seasoning mix*
½ c water
2 cans (16 oz. each) kidney beans, drained
3 c rice, cooked
1 can (16-17 oz.) whole-kernel corn, drained
1 head lettuce, shredded
4 tomatoes, chopped
1 can (2 1/4 oz.) sliced olives, drained
1 cup salsa
2-4 cups tortilla chips, slightly crushed

Brown beef and drain fat. Add taco seasoning mix, water, and kidney beans. Cook for 15 minutes. Place rest of ingredients into separate bowls. Let each guest build their own salad in the following order: Steamed rice, meat mixture, corn, lettuce, tomatoes, olives, salsa, and tortilla chips. Yield: 6 - 8 servings

Taco Seasoning Mix
1/4 c dried minced onion flakes
4 tsp. cornstarch
3 T salt
4 T chili powder
3 tsp. cumin
1 1/2 tsp. oregano
3 tsp. dried minced garlic
3 tsp. hot crushed red pepper
2 teaspoons low sodium or sodium-free beef bouillon*

Blend all ingredients together until spices are well mixed and ground up. Store taco seasoning mix in tight container. 2 T equals one commercial package. Use as directed in recipes. To add to hamburger meat, brown one pound ground beef, add 2 T taco mix, and 1 cup water. Simmer 5 minutes.

Tyson’s Sloppy Joes
By Dave & Mary Jane Babbel

1 to 1 1/2 lb. ground turkey or ground beef
1 small onion, finely chopped
1/2 c celery
1/4 c green pepper
Salt and pepper, to taste
1 T prepared mustard
1 T vinegar
1 T brown sugar
1 c chili sauce
1 T Worcestershire sauce

Brown meat, onion, celery, green pepper together. Add remaining ingredients and simmer for 45 minutes or put in a crock pot. Serve on dairy-free bun. Yield: 4 - 6 servings

Dairy-free Halloween Tips

I know that Halloween has already passed, but I wanted to post what we did for Halloween to make it fun AND safe for my kids.

1. I purchased extra candy that was dairy-free. I let the kids go door to door and accept the candy given. When they got home, I went through all their candy and sorted out the dairy-free candy and the non-dairy-free candy. I then let them trade for dairy-free candy. This way they didn't feel left out or excluded and still had fun. Some neighbors know of our allergy and were very kind to provide something extra special for my kids:) I love great neighbors!!! (Note: Due to too many dental bills, I keep their candy up high and give them a little bit each day. At this rate, we may never get through it!!! Maybe I'll send some with my husband to work:))

2. Make meal time fun! For our Halloween festivities, we celebrated the entire day. (I LOVE Saturdays!!!) Here was our menu:

Breakfast: Pumpkin Pancakes with chopped pecans and Apple Spice Syrup (found in my cookbook: www.milkallergycompanion.com)

Lunch: Tomato Soup ("blood"), Bone Breadsticks, Fingers (carrots with hummus and almonds as finger nails), Spiders (cucumber slices with pretzel sticks stuck on with hummus), Swamp Juice (green Kiwi/Strawberry Juice with swedish fish)

Dinner: Toes (hot dogs with ketchup as toe nails), Monkey Brains (potato salad), Salad, and Water

Dessert: Dairy-free Chocolate cupcakes with fun decorations (recipe on my website)

Other ideas: "Teeth" - apple slices cut in teeth shapes stuck together with peanut butter, "Bats" - baby carrots with lettuce wings, grape tomato head stuck together with toothpicks.

3. Focus on the fun of dressing up and making fun family memories! For costumes, I made a Mario and Luigi costume for my boys. My daughter was Princess Leia. We also had a bee and a spiderman (store bought). We carved pumpkins and played the Bone game (we cut out a skeleton and hid the different pieces). We also watched some Disney Halloween short movies on You Tube. Overall it was a great day!!!

A few free dairy-free recipes:)

Although living with a food allergy can be a very daunting and difficult task, as you empower yourself with
knowledge and skills, you truly can embrace and savor life, in spite of your food allergy. Enjoy! (For more free
recipes, visit: www.milkallergycompanion.com)

DOTIE’S CHOCOLATE CAKE

3 c flour
2 c white sugar
6 T cocoa (unsweetened)
2 tsp. baking soda
2 tsp. baking powder
2/3 c vegetable oil
2 c water
2 T distilled white vinegar
2 tsp. vanilla extract
1/2-3/4 tsp. salt

In large bowl mix all dry ingredients. In
another bowl mix all wet ingredients.
Add to dry ingredients. Beat until
smooth. Bake in a greased 9” x 13” pan
at 350° F. for 20-25 minutes, or until
toothpick comes out clean. Top with
desired frosting. Yield: 10 - 12 servings

COCOA BUTTER CREAM FROSTING

1/3 c soymilk or rice milk
1 tsp. vanilla
6 T dairy-free margarine
2 2/3 c confectioner’s sugar, sifted
1/2 - 2/3 c cocoa powder

Cream dairy-free margarine in small
mixer bowl. Add cocoa and
confectioner’s sugar alternately with
soymilk. Beat to spreading consistency
(additional T of soymilk may be needed.)
Blend in vanilla. Yield: 2 cups frosting

STRAWBERRY BALSAMIC SALAD

3 T olive oil
2 T Balsamic vinegar
1 T honey or sugar
1/4 tsp. salt
Dash of pepper
1/4 tsp. poppy seeds
8 c spring salad mix (baby greens)
1/3 c roasted almonds, sliced
2 green onions, sliced
2 c strawberries, washed and sliced

In a small bowl, whisk together oil,
vinegar, honey, salt, and pepper. Set aside.
In a salad bowl, combine spring salad
mix, almonds, onions, and strawberries.
Pour dressing mixture over salad just
before serving. Yield: 6 servings

BASIC SMOOTHIE

2 c pineapple juice
1 frozen banana
1 c blueberries, fresh or frozen
1 c strawberries, fresh or frozen
Ice, as needed

Combine the juice and fruit in a blender.
Blend until smooth. Add ice until
smoothie is at desired consistency (this
will not be necessary if all the fruit was
originally frozen – if smoothie is too
thick, thin with a little water
or juice). Yield: 2 - 4 servings Variations:
You can make any smoothie using the 2 c
pineapple juice and frozen banana as a
base. Replace frozen fruit with apples,
frozen grapes, raspberries, peaches,
mangoes, kiwi, oranges, pears, etc.

BANANA BREAD RING

1 1/2 c all-purpose flour
3/4 c sugar
1/2 c plus 2 T dairy-free margarine,
softened
1/3 c soymilk, regular
2 eggs
2 medium bananas, sliced
1 T lemon juice
1 tsp. baking soda
1/2 tsp. salt
1/2 c chopped nuts, divided in half

Place all ingredients except 1/4 c nuts
into a large mixing bowl. Mix well.
Grease the bottom and sides of a ring
mold with dairy-free margarine, then
sprinkle 1/4 c chopped nuts on dairy-free
margarine. Pour batter into ring mold
and bake at 350º F for 40 – 50 minutes,
or until completely cooked on the inside.
(Test with toothpick). Let stand 5 minutes,
and then turn out onto plate. (Note: You
can also cook this in a loaf pan. Adjust
bake time as needed.) Yield: 8-10 servings

GREEK PASTA SALAD

1 pkg. (16 oz.) penne pasta
1/4 c olive oil
1 tsp. lemon juice
1 tsp. basil, dried
1 tsp. pepper
1 tsp. garlic salt
1 – 2 tomatoes, coarsely chopped
1 green bell pepper, coarsely chopped
1 onion, coarsely chopped
1 cucumber, coarsely chopped
1 c black olives, sliced

Cook pasta according to package
directions. In small bowl, mix together
olive oil, lemon juice, basil, pepper,
and garlic salt. In large bowl, combine
pasta, tomatoes, bell pepper, onion,
cucumber, and olives. Add oil
mixture. Stir to coat evenly. Chill before
serving. For more flavor, add Italian Salad
Dressing, if desired. Yield: 8 servings

Dairy-free Pumpkin Pie Recipe

We successfully created a dairy-free pumpkin pie recipe.  My husband said that he couldn't taste the difference:)  I noticed that it baked a little bit longer and you do have to use dairy-free powdered soymilk in it (with no caseinate...we use "Better Than Milk Soy").  All that said, it was a huge success and my son decided that he loves pumpkin pie!  

To get a copy of the recipe for free, please go to my website:   

www.milkallergycompanion.com

Click on "Free Recipes"

Enjoy!

Dairy-free Thanksgiving

With Thanksgiving coming up this week, I just wanted to share what we have done in the past to have a dairy-free Thanksgiving!  

• Turkeys:  With turkeys, all you need to do is double check to make sure that no dairy has been added to the bird.  My favorite way to make turkey is to clean out the inside, stuff it with dairy-free stuffing (Stove Top made with dairy-free margarine works well), and then coat the outside with oil and seasoning salt.  I then place the turkey into a large roasting bag, coated with 1 T flour, and rest it on celery sticks so that it doesn't stick to the bottom.  I cook it according to package directions.  When turkey is done, take juices and make a gravy.  You can do this by adding 1 T browning bouquet sauce and 1/4 c flour together in the blender with about 3/4 c of the juices.  Pour into a saucepan with the rest of the turkey juices.  Add water if necessary.  Cook until gravy is nice and thick.  Add salt and pepper, as desired.
• Stuffing:  While the turkey is cooking, I put together additional "dry" stuffing made with dairy-free margarine and water.  
• Sweet Potatoes:  For sweet potatoes, I like to peel and slice them and then add melted dairy-free margarine and brown sugar on top.  I cover them and bake them in the oven (350 degrees F) for about 20 - 30 minutes, or until potatoes are done.  When it is done cooking, and the potatoes are tender, I add some mini marshmallows on top and "toast" them under broil (be careful not to burn!).  
• Cranberries:  Cranberry relish is typically dairy-free.  I usually just buy a can and serve it cold.
• Vegetables:  Most vegetables, like peas and salad, are easy to prepare dairy-free.  
• Sauerkraut:  Open a can of sauerkraut and rinse.  Slice an entire summer sausage and brown in a skillet.  Add sauerkraut and serve warm.
• Succotash:  To make succotash, I add 1 T dairy-free margarine, melted, to 1 T flour in a large pan.  I then add 1 c soymilk and cook it until it is thickened, adding salt and pepper as desired.  I then combine that with steamed lima beans and corn.  
• Mashed Potatoes:  For mashed potatoes, you can use instant with soymilk or rice milk and dairy-free margarine.  If making from scratch, cook potatoes, mash, and thin with dairy-free margarine and a little bit of soymilk.  Add salt & pepper as desired.
• Pies:  We always have homemade apple pies with dairy-free vanilla ice cream on top.  This year I am experimenting to make a dairy-free pumpkin pie.  If it turns out well, I will post the recipe:)  My boys are really excited to try pumpkin pie for the first time:)

Here's a yummy apple pie recipe:

Apple Crumb Pie

By Bonnie Clark

1 9-10 inch uncooked pie crust (you can make your own or buy a dairy-free one from the store)

8 cooking apples, peeled and sliced 1/8 inch thick

1/2 c sugar

1 tsp. cinnamon

1 T tapioca

1/2 c sugar

3/4 c flour

1/2 c dairy-free margarine, chilled

Preheat oven to 400 degrees F.  Combine 1/2 c sugar, cinnamon and tapioca in a small bowl (use more tapioca for juicy apples).  Line pie crust with a layer of apple slices.  Sprinkle with cinnamon-sugar mixture.  Continue layering apples and sugar mixture until the apples are well mounded in the pie crust and the cinnamon sugar is gone.  Cut dairy-free margarine into 1/2 c sugar and flour until the mixture is the size of small peas.  Sprinkle this mixture on top of the pie.  Bake in 400 degrees F oven for 40 - 50 minutes or until bubbly and lightly browned.  Cool 30 minutes, cut and enjoy!

• Rolls:  Fresh rolls are always SO yummy at Thanksgiving time.  Here is my favorite roll recipe:  
  

Shamrock Rolls

By Bonnie Lewis

2 1/2 tsp. yeast (or 1 package)

4 1/2 c flour (white or half white and wheat)

1/2 c instant potato flakes (make sure they're dairy-free)

1/4 c sugar

1 1/2 tsp. salt

1/4 c dairy-free margarine or shortening

1 egg

1 3/4 c warm water

Mix together dry ingredients.  Be sure yeast is thoroughly mixed into the flour.  Add dairy-free margarine, egg, and water.  Knead 10 minutes until smooth and elastic.  Let rise until doubled (about 1 hour).  Remove dough and on oiled counter divide into 4 equal parts.  Divide each part into 6.  Shape into rolls by wrapping dough around oiled finger and sliding onto lightly oiled baking sheet.  (These rolls will look like crescent rolls.)  You can fit about 12 rolls on each sheet.  Let rise again until rolls are double in size, covering rolls with a clean dishtowel.  Bake at 375 degrees F for 10 - 12 minutes.  After removing, lightly butter top of roll with dairy-free margarine.  Makes 24 rolls.

Having a dairy-free Thanksgiving is easy and you don't have to feel left out:)  It just requires a little bit of prep work and communication with those coming for dinner.  Have a HAPPY THANKSGIVING!

Quick list of menu ideas for nursing moms or new allergy families who can't have dairy products

I just wanted to write out a quick list of dinner ideas that are easy to make that are dairy-free. I know that when I first had to cook without dairy, I was stumped as to what I could make. The more I've done it, the easier it became:)

Here goes:

Spaghetti and marinara sauce
Lemon Pepper Chicken with rice and steamed veggies
Teriyaki Chicken
Chili
Chicken Tortilla Soup
Chicken 'n rice soup
Vegetable soup
(Multiple soups and rolls/breadsticks)
BBQ chicken or pork
Grilled salmon
Many varieties of salads with vinaigrette dressing (minus the parmesan or romano cheese -- READ LABELS!)
Shepherd's Pie
Multiple stir-fry dishes
Fresh fruit
Fresh vegetables, raw, steamed, or cooked
Desserts made with dairy-free margarine and soymilk
Baked potatoes topped with chili, salsa, broccoli, vegetable soup, etc.
Steak or roast with vegetables
Hawaiian Haystacks (using cornstarch and chicken broth as base)
Taco Salad (you may have to make your own taco seasoning mix (see recipe below) as many mixes have dairy in them)
Pancakes and muffins made from scratch with soymilk or rice milk
Grilled meat and veggies
Tabbouleh (A yummy Lebanese salad made with cracked wheat or couscous)
Chicken Fajitas or Chicken Tacos (using Italian dressing as marinade, minus the cheese and sour cream)

Snack ideas without milk (ALWAYS double check the label):

nuts
Triscuits
Wheat Thins
air-popped or oil popped popcorn (most microwave contains dairy)
fruit & veggies (can use Russian or Catalina dressing to dip veggies in)
juice
Oreos
Nutter Butters
Teddy Grahams
Tortilla Chips & Salsa or Refried Beans
Cold cereal with Rice or Soymilk (Like Cheerios, Wheat Chex, Corn Chex, Rice Krispies, Crispex, Corn Pops, etc.)
Moonpie Cookies
Skittles, Starburst, Gummy Candy, etc.
Earth Balance dairy-free margarine (sold at Weis and health food stores in my area...this is BY FAR the best dairy-free margarine I've tried yet)
Prego Spaghetti Sauces (check label)
Fritos
Jello
Graham Crackers (check labels)
Kaiser rolls and hoagie rolls
Frozen fries
Pringles
Regular Potato Chips
Pretzels (check label)
Twizlers
Tyson's chicken nuggets (check label)

***When I had to do egg-free baking, I liked using EnerG Egg Replacer sold at most health food stores***

TACO SEASONING MIX RECIPE (DAIRY-FREE)


In a blender, mix together:

1/4 cup dried minced onion flakes
4 teaspoons cornstarch
3 Tablespoons salt
4 Tablespoons chili powder
3 teaspoons cumin
1-1/2 teaspoon oregano
3 teaspoons dried minced garlic
3 teaspoons hot crushed red pepper
2 teaspoons beef bouillon (THIS NEEDS TO BE DAIRY-FREE!!! SOME SODIUM FREE BEEF BOUILLON IS DAIRY-FREE. ALWAYS READ THE LABEL!!!)

Blend all ingredients together until spices well mixed and ground up. Store taco seasoning mix in tight container. 2 Tablespoons equals one commercial package. Use as directed in recipes. To add to hamburger meat, brown one pound ground beef, add 1 Tablespoons taco mix, 1 cup water. Simmer 5 minutes.

Cold season again .... Free Ginger Lime Drink Recipe

Since we all have colds right now, I thought I'd pass on a wonderful dairy-free recipe that I got from a friend.  It is supposed to help fight off colds and sinus infections:)  (For more free recipes, visit my website:  www.milkallergycompanion.com  You can also get a sneak peak at my cookbook.)

Ginger Lime Drink

2 limes (pulp, zest, and juice)

3/4 c sugar

1 - 2 tsp. of fresh ginger root (peeled and left whole)

Peel ginger and smash with the back of a spoon.  Place in the bottom of a large pitcher.  Add lime juice, pulp, zest, and sugar.  Add 2 quarts of water.  Mix well.  Leave ginger root in the bottom of the pitcher.  Serve cold.  This natural remedy really helps fight sinus infections, but is delicious for the whole family:)