Pumpkin Spice Muffins (free of gluten & most allergens)

This is a recipe I came up with tonight to use some of our pumpkin bounty. These muffins are egg-free, gluten-free, corn-free, vegan and non-dairy. The flaxseed takes the place of eggs and oil.

The flavor and texture are quite good, but slightly too sweet for my taste. I might try it with 1/3 cup of honey next time, adding a tablespoon or two of water if needed.

You could substitute 1 cup of any kind of gluten-free flour for the rice flour, or 2 cups of gluten-containing flour for the rice and tapioca flours. Sweet or glutinous rice flour should work as a substitute for the tapioca flour.

Brown rice syrup, agave nectar, or another sweetener should be substituted for the honey if you will be feeding the muffins to a child under 1 year of age. It's debatable whether baking destroys any potential botulism spores in honey.

If you want less of a pumpkin pie/gingerbread flavor, you can leave out some of the spices and just include the cinnamon.

Preheat oven to 350 degrees and grease muffin pan.

Blend dry ingredients:
1 cup brown rice flour
1 cup tapioca flour
3/4 tsp cream of tartar (substitute 2 tsp lemon juice or apple cider vinegar added to the wet ingredients if allergic to grapes)
1 tsp baking soda
1/4 tsp salt
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp ginger
1/4 tsp allspice (can substitute cloves)

Beat together:
1/2 cup honey
1 Tbs ground flax seed, mixed with 3 Tbs hot water and cooked until gelled (you can whip this when cooled to give the muffins more lift, if desired)

Add to honey mixture:
1 1/4 cups pumpkin puree, or 1 cup mashed or canned pumpkin plus 1/4 cup water

Quickly mix honey/pumpkin mixture into dry ingredients, stirring just until there are no large lumps

Fill muffin tins 3/4 full and bake at 350 degrees for 30-35 minutes.

Makes 12 muffins.

Cream Cheese Icing

Here's a cream cheese frosting recipe that's egg free, free of refined sugars and corn-free if you leave out the vanilla or use corn-safe flavoring.

From Desserts by Sue Gregg (Eating Better Cookbooks)

Icing:

Blend together until smooth and frost completely cooled cookies or cake with:
4 oz cream cheese
1/4 cup plain nonfat yogurt
1 tablespoon honey
1/2 teaspoon lemon juice
1/2 teaspoon vanilla

Banana Sweet Potato Frosting

This icing recipe is from Bridget at Never Here Again. It's egg-free, dairy-free, corn-free and free of refined sugars--hard to find in a frosting recipe!

Mix together:

1 cup mashed sweet potato
1 ripe banana (could also use amasake)
2 T maple syrup or brown rice syrup
1 t orange juice

We can't have sweet potato or maple syrup, so if anyone tries this please let me know how it is.

Carrot-Pineapple Cake

I was supposed to bring a dessert to an event a few weeks ago, so I made this carrot cake. It's pretty healthy and free of our allergens. I even gave my kids some for breakfast the next morning.

Everyone loved the cake and wanted the recipe.

Carrot Cake
recipe from Desserts by Sue Gregg (Eating Better Cookbooks)

"Light, tender, moist, and not too sweet."

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Preheat oven to 350 degrees.
Grease 9" x 13" or bundt pan

Cream together:
1/2 cup butter (1 stick)
3/4 cup honey

Blend in:
4 eggs
1 teaspoon vanilla
3 cups shredded carrot
1 to 1 1/4 cups crushed pineapple, drained (I used pineapple in its own juice)

Blend dry ingredients thoroughly in separate bowl:
2 1/2 cups whole wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
3/4 teaspoon salt

Thoroughly blend dry ingredients into creamed ingredients

Mix in:
1 cup chopped walnuts (optional)
1 cup raisins (optional)

Pour into greased pan and bake 35 to 45 minutes, until knife comes clean out of center.

Cool for 10 minutes before removing from pan.

Cool thoroughly before frosting. . . .  

Makes 18 to 24 servings.

I substituted orange juice for the vanilla, or you could just leave the vanilla out to make it corn-free.

I didn't have crushed pineapple, and my can of pineapple was 24 oz. in chunks, so I just drained the chunks and put them in my food processor to crush them. I put in the whole can even though it was a little more than the recipe called for. Then the batter didn't seem quite moist enough, so I added just a bit of the pineapple juice to it.

I used King Arthur's "White" Whole Wheat Flour, and left out the walnuts.

Basic Stir-fry

Stir fry is one of the easiest and most flexible foods to make. It's really hard to ruin; you just put in random amounts of various vegetables, add a protein of some sort if desired (meat, cooked or canned beans, or chickpeas work well), fry a bit, and serve.

Or, you can take the same mixture of vegetables and throw them in a steamer for 5 or 10 minutes. Steaming gives a different flavor and texture, but is also good.

I don't own a wok, so I just use a frying pan for my stir-fry.

If I'm using meat in the stir-fry I like to toast my garlic and onion in a bit of oil the pan first so the meat picks up some of the flavor. Then I remove the garlic and onion to another dish and fry the meat, adding the garlic and onion back in with the other veggies. You can leave out the onion, garlic and oil if you need or want to; they're not really necessary at all.

Incidentally, if you use much garlic a decent garlic press is definitely worth the $5 or $10 investment. I use mine all the time. It's so much faster than mincing garlic with a knife. The trick is to rinse the mashed garlic out of the press before you put it in the dishwasher, or it will be hard to get clean.

While the meat is cooking I wash and cut up vegetables, stirring the meat frequently. I do the firmest vegetables first, because they take longest to cook.

When the meat is almost or barely done cooking, I start adding vegetables as I cut them up. I'll put in hard things like carrots, potatoes, turnips and parsnips first if I've cut them into chunks or slices. If they're grated, you can add them at the same time as the softer vegetables and they will cook faster.

In general, I add the hardest vegetables first and the most delicate vegetables last. Something like lettuce, corn or peas takes very little time to cook, so it will go in just before serving. You can throw in any leftover cooked vegetables at this time, too, and just heat them before serving.

If you are using tofu or cooked legumes, you'll want to add them with the soft vegetables or at the end of cooking so they don't get overcooked and broken up.

Kale, although it is a leafy vegetable, takes longer to cook so you'll want to add it earlier. I usually blanch broccoli for 1-2 minutes in boiling water before adding it to a stir-fry; it has a better color and texture that way, and cooks faster.

I often cover my stir-fry with a lid or some aluminum foil to help hold in the heat so it cooks more quickly and evenly. Stir frequently so the veggies don't burn. Cook just until the veggies are starting to get tender and brown a bit on the edges.

Most vegetables have quite a lot of flavor, so extra seasonings really aren't necessary, although you can add them if you like. I usually use just salt, maybe a dash of pepper, and sometimes some sesame oil.

Last night I made a stir-fry with a minced clove of garlic, about half a leek, a pound of ground veal, 4 or 5 smallish carrots, 3 stalks of celery, 4 leaves of kale, and a zucchini, all sliced thin and added in that order. It was delicious.

Other vegetables that are good in a stir-fry include turnip, jicama, parsely, cabbage, bok choy, mushrooms, corn, tomatoes, cooked beet, green beans, yellow squash, peppers, eggplant, cauliflower, cooked cassava/yuca, bean sprouts, lettuce or just about any vegetable you enjoy and can tolerate. Some fruits such as apples or citrus fruits add a really nice touch to a stir-fry, too.

You can serve a stir-fry over some kind of a starch or grain (noodles, spaghetti squash, rice, cubed bread, any cooked grain, or a mashed root vegetable such as potato) if you want to. Or, as we did last night, you can simply eat the stir-fry by itself.

It's a great thing for someone who doesn't cook much to try making, because it's such a simple and flexible dish.

A basic rule of thumb if you're making a stir-fry for the first time might be to choose 5 ingredients or fewer in addition to your protein and seasonings. Don't make it too complicated for yourself at first. If you add too many different things and cook it to long, you can end up muddying the flavors. It will probably still be good, but keeping things simple seems to make it even better.

Gingerbread Cookies

This gingerbread cookie recipe was a big hit at a recent birthday party we attended. Several children ate their cookies and left the cake and ice cream nearly untouched. With whole foods and no refined sugars, these cookies are a great choice.

I did use slightly more honey than the recipe called for . . . maybe a tablespoon more. My cookies were a little too sticky to roll out, so I had to add a little extra flour and dust the rolling pin and rolling surface with an extra-thick layer of flour.

I used King Arthur's White Whole Wheat Flour. King Arthur and Gold Medal seem to be the most corn-free of the widely available commercial flours.

I made just half the batch and it made 2-3 dozen cookies.

Gingerbread People
From Desserts by Sue Gregg (Eating Better Cookbooks)

"A special holiday cookie. Children will especially enjoy making these."

Cream together:
1/2 cup soft butter
1 cup molasses, unsulfured or blackstrap (molasses may be problematic for some people who are highly sensitive to excitotoxins)
2 Tablespoons honey

Beat in:
4 eggs

Blend together in separate bowl:
4 cups whole wheat flour or whole wheat pastry flour
3 teaspoons baking soda
1 1/2 teaspoons ginger
1 teaspoon allspice
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon cloves

Mix dry ingredients into creamed mixture thoroughly but do not overmix.

Wrap in wax paper and chill for 1 hour.

Roll dough small amounts at a time 1/8" to 1/4" thick. Cut dough with gingerbread cookie cutter.

Bake on greased cookie sheet at 350 degrees for 10 to 12 minutes.

Ice when completely cooled, and decorate with raisins and red hots.

The cookies could be made non-dairy by substituting another fat for the butter. I like to use palm kernel or coconut oil to substitute for solid oils (like butter, margarine, shortening) because they are non-hydrogenated oils that are solid at room temperature.

There is a recipe for icing, but I didn't try it . . . it contains a lot of dairy products. We used a different frosting.

I would suggest dried fruit, nuts and puffed grains as decorations instead of candy.

Hypoallergenic Fruit Waffles or Pancakes

This is an original (and I think rather unique) recipe I created today. I'm still tweaking it quite a bit, so please do share your comments, experiences and variations.

This recipe is completely free of all common allergens as well as being gluten-free and vegan. The baking soda reacts with the slight acidity of the fruit to provide leavening, so no baking powder or other acid is necessary. The flax seed takes the place of both eggs and oil. I made my waffles with water, but substituting fruit juice would give them a stronger and sweeter flavor.

You can, of course, substitute types of flour and fruit freely for different tastes. Just use any combination of flours to make a total 1 cup of flour per batch. A gluten-containing flour will probably rise more than rice or other gluten-free flour will. With the gluten-free recipe you'll want to fill your waffle iron or other container almost full, as it rises just a little.

Basic Fruit Quick Bread

Mix together and set aside:

2 Tbs. flaxseed meal (ground flax seed)
1/4 cup very hot water

In large bowl combine:

1/4 cup sweet rice flour
3/4 cup brown rice flour
3/4 teaspoon baking soda (a.k.a. sodium bicarbonate or bicarbonate of soda)
1/8 teaspoon unrefined sea salt (additive-free salt--no iodine added!--is a must if you're allergic to corn)

To dry ingredients, add

1 cup fruit puree * or all-natural applesauce
Flaxseed mixture
1/4 to 1/2 cup water or fruit juice

Mix just until blended. Bake in waffle iron.

Makes about 2 large waffles or 4 small waffles. These are dense and filling.


* The amount of fruit puree does not have to be quite exact. You'll want to adjust the amount of added liquid accordingly.

To make fruit puree: core and (if desired) peel a large pear and puree in blender with 1/4 cup water or fruit juice or amount needed to process. Slicing the fruit before processing helps the blender work better. You can also use other fruits (apple or banana work well) or a combination of fruits.

Suggested add-ins: 1 tsp-1 Tbs honey or other sweetener, 1/4-1/2 tsp. spice such as cinnamon, ginger, or nutmeg.

Notes:

If you are not greasing your waffle iron in any way, you'll probably do better to use the lesser amount of water listed, as the batter sticks less if it's stiffer. Just heap it onto the waffle iron with a spoon. My waffle iron takes about a cup of batter to fill it.

For a fluffier waffle, cook the 2 tbs. flaxseed with 1/4 cup water until gelled, then cool to room or refrigerator temperature and whip as you would egg whites (you can add 1/8 cup (3 Tbs) more water if needed). It won't beat up like egg whites, but it will retain some air bubbles and get a bit fluffy.

If you use a gluten-containing flour and are going to grease the waffle iron, try cutting the flaxseed meal down to 1 Tablespoon in 1/4 cup of hot water. You can use the smaller amount of flax with the rice flour, too--it still works, but yields a batter that is a little more grainy.


To make other breads:

For pancakes, simply add more water to reach desired consistency and fry in nonstick pan.

I expect this recipe could be baked in muffin tins or a bread pan as well, but I haven't figured out the temperature and time exactly yet.

Banana Waffles

This recipe is from one of my favorite cookbooks . . . a two-volume set I picked up at a little antique shop. Originally printed in 1947, mine is from the 9th printing--Dec 1957. Meta Given's Modern Encyclopedia of Cooking.

It has a lot of great recipes in it you won't find elsewhere--everything from baked quinces to stewed possum.

Banana Waffles

2 cups all-purpose flour
3 tsp D.A. baking powder (or 3 1/2 tsp tartrate or phosphate type)--make sure your baking powder is safe for your dietary restrictions, or use a substitite.
1 Tbs sugar
3/4 tsp salt
3 eggs
1 and 1/2 cups milk
1/3 cup oil or melted butter
1 cup mashed ripe bananas (2 bananas)

Sift flour, measure and resift 3 times with remaining dry ingredients.

Beat eggs, add milk and shortening. Pour into dry ingredients, add bananas and beat until smooth.

Use 1/2 cup batter for each waffle. Bake in a hot waffle iron until golden brown. Serve immediately with butter and hot syrup.

Makes six 7-inch waffles.

It's a pretty foolproof recipe. I substitute freely (non-dairy milk, various kinds of flour, oil instead of the melted shortening called for in the original recipe) and don't bother with the sifting part (just stir dry ingredients together and use a hand-mixer to blend in the wet ones).

For real decadence, add safe chocolate chips!

Be sure to use corn-free baking powder if you're allergic to corn.

If you want the waffles really fluffy, separate the eggs, beat the whites and fold them in last. I haven't yet tried substituting anything for the eggs, but I plan to try it soon with ground flaxseed instead of eggs.

Eggless Banana Bread

The girls and I have made this banana bread quite a few times. My 4- and 5-year-olds are able to do much of it themselves, with a little help. The 1-year-old likes to watch and help eat it.

The recipe is from a 1970's Sesame Street Library book, Volume 14.

Big Bird's Banana Bread
Here is what you will need:
3 peeled ripe bananas
3/4 cup honey
1/4 cup melted butter
1/2 teaspoon baking soda
1 1/2 cup whole wheat flour
1 big bowl
1 big wooden spoon
1 fork
1 bread pan (rub some cooking oil around the inside of it)
1 wire cooling rack
1 measuring cup
1 set of measuring of spoons
##################

Here's what you need a grown up to do:

1. Turn the oven on to 350 degrees.

2. Melt 1/4 cup of butter in a pan.

Here's what you do:

1. Put the peeled bananas in a bowl.

2. Mash up the bananas with the back of a fork.

3. Add the melted butter.

4. Add 1/2 teaspoon baking soda, 1 1/2 cups whole wheat flour, 3/4 cup honey.

5. Stir everything in the bowl with the big spoon. Stir until everything is mixed together.

6. Pour the mix into the oiled bread pan.

7. Bake for 1 hour.

8. After 1 hour, put a toothpick in the bread. Is there some bread on the toothpick when you pull it out? If there is, let the bread cook for a little while longer. If there is no bread on the toothpick when you pull it out, the bread is done! Ask your grown up helper to take the bread out of the oven. They need to take the bread out of the pan and put it on the wire rack.

10. When the bread is cool, cut it up and share it with your neighbors!

The bread is dense, very sweet and a little gooey. It holds together quite well even without eggs, because the bananas and the honey are so sticky.

I used a silicone bread pan, which turned out a beautiful loaf with no need to grease the pan.

The honey we used was orange blossom honey, which gave it a very nice and slightly fruity flavor (and also cuts down on the chances of their being any corn pollen or nectar in the honey).

If you substituted oil for the butter, it could be a completely vegan recipe, and other types of flour could easily be substituted to make it gluten-free.

The girls absolutely love it, and M&M literally cried when it was gone last time. We shared a few slices with the neighbors and ate up the rest within minutes.

Breakfast Banana Splits or Apple Surprise

Even my child going through the "I-don't-like-anything" stage loves to eat this for breakfast. I also serve it as a lunch, snack or dessert.

Breakfast Banana Splits

Put a banana, cut in half the long way, into a bowl. Spoon plain yogurt on top. Layer on fresh or canned fruit, if desired.

Drizzle honey, maple syrup or other sweetener over the mixture (optional). Add a small handful of uncooked rolled oats (quinoa flakes or puffed millet would work well for a gluten-free version). This is good topped with a sprinkling of chopped nuts or seeds if you can tolerate them.

You can combine all different types of ingredients for this, just like for a sundae.

For instance, you can turn it into Apple Surprise this way:

Substitute a fresh grated apple or pear for the banana. Soak 2-4 tablespoons of grain flakes in about twice the quantity of water (cold water overnight, or boiling water for 2-5 minutes), then mix it all together with 2 tablespoons of yogurt and a teaspoon of honey.

Add other fruit or berries if desired. Top with chopped nuts (I like roasted almonds) or puffed grain such as rice, amaranth or millet.

To make the Apple Surprise non-dairy, you can substitute rice milk or rice yogurt for the yogurt. If you can tolerate soy, silken tofu or soy yogurt would probably work as well.

I use Trader Joe's plain yogurt. The only ingredients are milk and active cultures. My corn-allergic daughter can tolerate the cow's milk yogurt but not the goat milk yogurt (the goats are fed corn). Brown Cow brand yogurt contains fruit-derived pectin and seems to be corn-safe (but avoid pectin if you're allergic to apples!).

The possible combinations are endless. Use your imagination!