January 15, 2012

Your Allergy-Free Recipes

Stinking doctors.

Untitled #4

Just kidding, I'm so grateful for my Dr.
But she did some blood work on me last October and told me that I couldn't eat dairy, gluten, soy or eggs.  I was like "eh??" (I guess she doesn't know that Starbucks only offers dairy or soy milk; what am I supposed to order in my iced coffee???)

So I've been off those foods (except a few accidental encounters at a potluck or two) and feeling so. so. good. (Hello, energy!!) I also lost ten pounds, which didn't hurt me at all. But unfortunately, not being a very experienced or adventurous cook, my diet consists mostly of corn chips, kidney beans, and candy corn. Aaaand it's getting pretty old.


I wanted to see if any of you allergy-free types have any super-simple recipes that you use? I've found one or two websites with some recipes, but a lot of them require the weirdest ingredients and like, a year to make: "Just dehydrate these beans for four hours, grow some fennel in your garden real quick, add xanthan gum and a flux capacitor and you've got a simple, easy meal that tastes like cardboard!"
Yeah. Or I could pop open a bag of corn chips and dip them in hummus. Dinner.

 You see my problem? So if you have any great recipes that you've actually tried, please share!

Thank you in advance!



  1. I don't know any recipes off hand but if you can find a passover cook book they have recipes with out any flour (using things like potato starch instead) and the pages are usually marked at the top whether or not there is any dairy in the recipe.

  2. I have two children with VERY severe food allergies, as well as a rare condition that makes them even worse. There are a bunch of great books out there now by several chefs - I can recommend Cybil Pascal. Unfortunately for us and our issues, I have found the safest bet is figuring out what works and what doesn't on my own. I have had a lot of failures, but I now know I can replace corn oil for butter in basically any recipe (no dairy for either girl and corn oil is the only "safe" oil so far), applesauce for butter (one of those little applesauce cups is a perfect swap for one egg), and since no milk variation is safe for us, we replace with water when necessary. And, it works! My suggestion - experiment, and be prepared for some failures. It isn't impossible, just time consuming. And, good-bye to conventional buying!

    Something we learned: it is not required or necessary for food manufacturers to indicate on their packaging whether or not their product might contain any of the top 8 allergens. Don't know how severe your case is, but just beware!

  3. Sorry - that was supposed to say applesauce for egg!!!

  4. try these:




    fortunately, there are lots of options and substitutions, and today so many things are easier than years ago. Good luck. The initial transition is tricky, but once you get used to it, it's not so bad!

  5. Those things you can't eat pretty much are the basis of my diet. That's got to be hard. My favorite dinner right now is creamy polenta with roasted veggies (I also add a fried egg on top but it is still good without it).

    Basically I roast carrots, beets, broccoli, and asparagus tossed in oil salt and pepper, for about thirty minutes at 425.
    I use the solid polenta that is sold in a log form because polenta from scratch is too much effort. I use a food processor and add chicken broth (or water) to get it to the desired consistency and then heat it on the stove. I often cook up some sausage to go with it for my husband. I believe Hebrew National brand is all gluten and dairy free except for their franks in a blanket.

    I also love quinoa, black beans, corn, chopped red onion, lime juice to taste, over some salad leaves or a gluten free tortilla. Sometimes I add shredded chicken too.

    Good luck with the experimenting!

  6. Hey there! I've been eating a Paleo diet (no grains, no dairy) for a while now and have found lots of great recipes on the internet. I've 'pinned' a bunch on my "Paleo/Primal" Pinterest board - http://pinterest.com/herbalmama/

    Some of the recipes have eggs, but you can use flax seeds as an egg substitute in baking:

    To replace one egg:
    1 tablespoon ground flaxseeds
    3 tablespoons water (or other liquid)

    Stir together until thick and gelatinous.

    You can also use whole flaxseeds:

    1 tablespoon whole flaxseeds
    4 tablespoons water (or other liquid)

    Process seeds in a blender to a fine meal, add liquid and blend well.

    You can make a bigger batch by increasing the ingredient amounts. Store in the refrigerator for up to two weeks.

    Oh, and Coconut milk is lovely! I use it in my tea and almost anything that calls for milk.

    I've also got some great books listed on my blog:

    Hope that helps!

  7. You might want to hop over to my friend's blog - http://awholelottalatte.typepad.com/
    From there, you can get to her cooking blog.... Vanilla bean dreams....
    She is gluten free and has some good recipes. And I am sure if you email her, she'll call you back.

  8. Seconding Maria! We are Paleo with nuts, without nightshades. Avocado and coconut milk/oil are staples here.

  9. Karina at http://glutenfreegoddess.blogspot.com/
    has a ton of great recipes. Some call for exotic ingredients, but many are straightforward. The vegetarian times website will also have some great recipes that are dairy and egg free. I think you'll find there's a whole lot of delicious things you can eat, you just need to think outside the box!

  10. I was just going to say the same thing as Maria! My husband and I just started a Paleo lifestyle, and so far we love it! I bought a great cookbook the other day on amazon: http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X/ref=pd_bxgy_b_img_b

    There are tons of really great recipes that have FLAVOR! Mediterranean, Chinese, Thai, Greek...it's a really great cookbook.

  11. I just stumbled across this website http://simplygluten-free.com/ on instagram and it seems to have some good ideas. She really seems to want to keep things tastey!

    Good luck!

  12. I highly recommend the Cake Mix Dr Bake GF book:

    Pistachio Cranberry Bundt Cake:

    I blogged about all things GF in April 2010:

    Bon appetit !

  13. Hey Disney! I'm sorry to hear about your food issues but it's cool to have such an awesome lady on the "team" now. I have one kid with a peanut allergy and one kid with gluten intolerance so I feel your pain.

    "Enjoy Life" is a brand that's products don't contain the top 8 food allergens, so it might be worth looking into. It's kinda pricey but sometimes it's a good treat.

    We've also been eating a lot of quinoa. It's very versatile because you can add just about anything to it. I've even added some maple syrup and apples to it and eaten it for breakfast instead of oatmeal!


  14. I feel for you... my allergist gave me similar blood work results, but mine were wheat, corn (no corn syrup things too!), soy, dairy (super minor though so I ignore it), most fruits, peanut, and white bean. I might even be missing one. It's sucked. I lost a decent amount of weight at the beginning and definitely felt better- mine is mostly eczema and itchiness related. I fall off the wagon sometimes though- especially at Christmas ;)

  15. My mother-in-law is on a similar diet, except she is allowed cheese. She has assumed at first that cheese was considered a dairy, but after checking with her doctor it was alright. She could then do rice pasta with cream cheese sauce, lentil casseroles, ect, and it opened up her meal planning significantly (much to the relief of the two teenagers still at home!!). Though breakfasts are still smoothies (made with juice). Please let me know if cheese is alright. If so, I can send a lot of easy, affordable, YUMMY meal recipes.


  16. Have you looked into the paleo diet? My friend does it and she loves it! It's so grains, dairy or beans... If you are in pinterest you should just search for paleo recipes... They even have ways to make cupcakes and chips and stuff... Apparently coconut milk is fine for dairy allergies and you can sub it for a lot of stuff! Good luck!

  17. I don't know if you can get them where you are, but I LOVE Bob's Red Mill gluten free products. I just had GF pancakes for breakfast! I've also had the brownies, baking mix (makes good coffee cake) and shortbread cookie mix. They are great and so easy. Their website has recipes to help out too!

  18. Quinoa has become a huge staple here... So has coconut milk, almond milk, and loads of fresh fruit and veggies. Nothing forces you to eat healthier than a sudden list of do-not-eats! Good Luck!

  19. My first baby had a lot of food allergies, so I experimented adapting recipes and created this blog: http://thekitchenscientist.blogspot.com/

    -He has outgrown most of his allergies now, so I don't update very often, but they are all recipes I have tried and liked.

  20. My son has lots of allergies and I wanted to keep nursing him, so I kept the foods he was allergic to out of my diet for about six months. Good to know: almond milk is delicious in coffee. Coconut oil makes a wonderful substitute for butter in many recipes. I really enjoyed the Cherrybrook Kitchen mixes when I wanted something sweet, and I used coconut oil in them often. You can buy them in bulk on amazon for a good deal! I think this recipe would be delicious with g-free pasta! http://www.marthastewart.com/331730/one-pot-pasta-with-broccoli-rabe-and-bac

  21. Are potatoes allowed? In that case, you could eat traditional Dutch meals! Yay! ;) Just use potatoes as your source of fiber (instead of pasta for example) and add vegetables and meat. This evening was my clean-the-kitchen-night and I came up with a nice veggie stew. Just throw together some potatoes, carrots, cabbage, onion and mushrooms in a big pot. Add a broth of some sort, thyme, a bay leave, some cloves and a clove of garlic (remove those after the simmering is done). Great for winter time and cheap as well. Hope my english makes sense :) Lots of love! Nienke

  22. Oh my word is this timely for me, I just found out similar results this past Monday from some blood work. I can have soy, but everything else on your list is a no-no for me as well as yeast and yogurt.

    I'm still in mourning right now, but I'll definitely let you know if I find some good recipes. One of my friends recommended the magazine and website called "Living Without." I'm going to check it out toady. He said that they give you recipes based on your specific allergies.

    I'm glad you are feeling better, though. That's encouraging to hear--especially the weight loss. The silver lining! :)

  23. OH, MY GOSH... I'M SO WITH YOU!!! I have a huuuuuuge list of allergens (no dairy, gluten, grains, rice, corn, eggs, some fruits/veggies, tree nuts, and very limited soy, JUST to name a few)! I am allowed a little soy (like soy lecithin), so we're a little different there. Feel free to email me at sarahscrap81@gmail.com if there's anything specific you're looking for. I know lots about egg replacers, milk replacers (incl buttermilk), baking with bean flours, etc.
    A great place to start is the allergy-free cookbooks. I am IN LOVE with the cookbook "Allergy Free Desserts" http://www.amazon.com/Allergy-Free-Desserts-Gluten-free-Dairy-free-Egg-free/dp/0470448466. Barnes and Noble often has allergy-free cookbooks in their budget section that you may want to check out.
    Starting on this diet is absolutely horrifying and enough to make anyone cry, but I've been on it so long I've learned to make do (and I eat pretty well, if I say so myself!). So PLEASE ask me questions! I'd love to share my knowledge to make someone's life easier!!!

  24. Do you own a pressure cooker? There's a cookbook I have called "Vegetarian cooking under pressure" most recipes are vegan, super tasty, easy, and fast! And, not many (do any...not sure) involve gluten. So, I highly recommend that.

    Also, search "red bean chili" on smittenkitchen.com It's super quick and easy (and allergen free). I make cornbread to go with it, which of course involves eggs and flour, but I imagine you could use egg replacer and a different kind of flour (oat?) and it would be just as yummy.

  25. I smiled when I read your post... I know those feelings all too well. I can't eat gluten, dairy, rice, or nightshades (potatoes, tomatoes, peppers, eggplants). "Cooking for Isaiah" by Silvana Nardone has lots of family-friendly gluten- and dairy-free recipes. I cook a fair amount from "100 Best Gluten-Free Recipes" by Carol Lee Fenster, but her recipes are poorly edited, so read carefully through the recipe before you start! I'd recommend checking out books from the library before buying them, just to make sure you spend your money wisely.
    www.thespunkycoconut.com has AMAZING allergy-free recipes. I also cook a lot from http://glutenfreegirl.com (I know you're in Spokane... I live in Bellevue and Gluten-Free Girl is on Vashon, so I like that she's local). www.thedailydietribe.com has a nice variety of recipes, and she's from Seattle, too.
    http://glutenfreegoddess.blogspot.com has lots of baked goods. www.elanaspantry.com is a Paleo blog but I can easily adapt a lot of her recipes. Pinterest is another good source of gluten-free recipes. I have a gluten-free board that I use to store a lot of the recipes I've come across: http://pinterest.com/carolyn_workman/gluten-free/

    Asian markets are amazing places to find cheap gluten-free foods. I buy bags of tapioca starchfor under $1. You can also find super cheap bags of rice, sweet potato, or bean noodles and use them in place of regular pasta. My favorite gluten-free pasta is Ancient Harvest corn and quinoa pasta. It has way more nutrients than rice pasta and cooks up really well. I order my pasta by the case from Amazon, it's the cheapest place I've found. I also do a lot with quinoa... if you cook it and puree it in a food processor with some liquid, it makes a nice dough that you can use for dumplings, pizza, etc.

    I'm sorry that you're having to eliminate foods. It's really hard and it's an ongoing process to find safe foods to eat. I've been GF for a year and a half and I still have days where I feel sorry for myself and would give nearly anything for a burger WITH a bun and a side of fries. Good luck with your journey!

  26. My sister has a great blog and she is gluten free. Here is the link http://glutenfreejesusfreak.blogspot.com/
    Allergies are very hard to live with at first but when you figure out the logistics and start making meals you will be amazed that you can do it and how much better you can feel. Good luck!

  27. My favorite resource for allergy free recipes is http://www.pccnaturalmarkets.com/pcc/recipes. With the search tool you can narrow your search to exclude the exact things you are allergic to. There are tons of recipes to choose from and all seem to be very fresh and healthy!

  28. Disney,
    the easiest way to find good recipes for you is to look for vegan recipes!
    My favourite vegan recipe site is http://www.theppk.com/recipes/ .

    If you can't have soy milk, try rice or almond milk, they are sooo good!

  29. So we're gluten free at my house and my favorite cookbook is You won't believe it's gluten free by Roben Ryberg. You can pick which flour you like the ingredient list isn't very long and all you'd have to do is substitute a dairy free milk such as coconut or almond for the milk. Ener-g makes this stuff called Egg Replacer. I've used it in baking with fab results.

  30. So we're gluten free at my house and my favorite cookbook is You won't believe it's gluten free by Roben Ryberg. You can pick which flour you like the ingredient list isn't very long and all you'd have to do is substitute a dairy free milk such as coconut or almond for the milk. Ener-g makes this stuff called Egg Replacer. I've used it in baking with fab results.

  31. I would suggest substituting rice milk for normal milk and using the gluten free flours and pastas that are available.
    I Found out years ago that I am intolerant to dairy and it gives me hay fever. As soon as I cut it out I felt soooooooo much better! Also I don't know if you have it there but here we have something called nuttelex. It is a non dairy spread, like butter or marg.... Also there is a margarine we used to buy that is dairy free.. If you can find these sort of substitutes you will find you can cook the same sort of recipes you used to cook.. You may just have to tweak them :)

  32. Do you know www.101cookbooks.com ? It's not allergy-friendly food, per se, but it's vegetarian, often gluten free, and usually just healthy vegetables and fruit. Check it out, everything I've made from there is delicious, and the food turns out just like the recipe says it should--no surprises, and no xantham gum!

  33. Almond milk is the greatest discovery of my life! I use it in everything I would have used milk in, including iced coffee!!! I get sweetened, vanilla almond milk for baking and coffee, and I get unsweetened, original almond milk for everything else.

    Also, I second the other commenters' love for quinoa. It's really good for you and there are so many possibilities of what you can make.


  34. I won't send you any recipes but point you in the direction of My Darling Lemon Thyme. Beautiful photograhs, wonderful dairy and gluten free food, I hope you take a look and get inspired. Good luck! http://www.mydarlinglemonthyme.com

  35. we are gluten free and my son can't have dairy either, and we mostly avoid soy (though i can't help you out on the egg thing). i post my favorite recipes on my blog www.snickjake.blogspot.com
    a couple other blogs that do deal with all those allergies would be my friend Mary's www.thrivingwithout.blogspot.com and a great one for resourses/recipes www.adventuresofaglutenfreemom.com (she has links to tons of other g.free blogs too!). and you can search pinterest for gluten free recipes. also, the best thing for eating out is www.glutenfreeregistry.com where you can search restrants with g. free menus close to you. :) hope that helps. hang in there!

  36. I am Canadian and I can't eat eggs in the US, that is because they feed them with a high soy diet, which I am allergic to, so maybe you can have eggs if you get them free ranged. Just a thought, when ever we travel to the states for the winter I bring along about 10 dozen eggs that I by from a farm back home. I too have adopted a Paleo diet, check into it it is great.

  37. I have a vegan "sausage" gravy on my blog. If you substitute real sausage for the TVP and cornstarch for the roux it's really delicious!

    Dairy-Free Gravy for Biscuits

    Here's another how-to on my blog regarding making your own nut milks:

    One way to make nut milks

  38. Oops, links didn't work.

    Dairy-Free Gravy:


    Nut milk:


  39. Almond, rice and coconut milks are good. And for cheese: daiya! Soy free, gluten free, dairy free and vegan. Namaste mixes are gluten free and many are soy free. The carrot cake is divine using the flax egg recipe. Melomeals.blogspot.com has a bunch of good allergy friendly, cheap vegan recipes. She has a great recipe for chickpea flour flatbread and pizza crust.

  40. http://smashedpeasandcarrots.blogspot.com/2011/08/no-bake-energy-bites-recipe.html

    I just saw these on Pintrest and thought of you. <3 Sorry to hear you're going through a rough transition.

  41. Disney,
    I am so sorry about all the items you need to avoid. I have several food allergies. Mostly nuts, the one they say are healthy. I want to recommend that you read the labels of rice, soy and almond milk before you use them. I was surprised by the things they put in them. Hope you find some good recipes.

    Kim B. in Az

  42. I think I was cursed on the opposite end of the spectrum - I'm not allergic to anything...hence the unwanted pounds:)
    However my husband was diagnosed with Multiple Sclerosis and we have been told that a Paleo/Primal lifestyle of eating that is dairy-free and grain-free would be of great benefit for him.
    We decided that as a family of 6 {inc. 4 little ones}, we would be on board as of Jan. 1. I have to agree with the other ladies commenting on this...I have loved it and I am a full-fledged bread, pasta, and ice cream lover. I have not felt jipped at all and have had tons of energy. A lot of the recipes did call for things i had not tried before such as almond flour and coconut oil but I found them easy to find at health food stores. I am NOT a cook but have found the recipes I have discovered fairly easy to prepare.
    I too have a Pinterest board of blogs and recipes I have found for this way of eating:
    i have found the primal/paleo community of blogs very friendly and willing to respond to any questions.
    I hope you will find things that you enjoy eating!!!

    Briana Johnson

  43. Can I ask what symptoms you were having to get your blood tested? My son is allergice to artificial colors, flavors, etc. And I'm pretty sure he got it from me. And I think I'm allergic to dairy. But I've been scared to ask for any allergy bloodwork to be done because I fear it would be so expensive. Was yours? Was it a big deal to be tested?


  44. Wow...that's rough. My son is allergic to milk, eggs, and peanuts...we recently found out that the dairy allergy is now gone. I keep all my recipes here: http://daleyfood.blogspot.com. You can search there for some recipes. Have you tried goat milk? We gave that to my son and he was okay with it...after 5 years, he's now cured ;-). Goat milk isn't my favorite, but it worked well for baking recipes. Anyhow...I'm glad you're feeling better now that you know what you're allergic too, but I'm bummed you're allergic to so many things! Good luck!

  45. I like almond milk on cereal...you might try it with rice chex or corn chex both of which are gluten free.

    You'll have to focus on eating meat, vegetables and fruit for the most part.

    For lunch I often eat tuna with mayo and onions as a dip for corn chips.

  46. Um...rice krispies are not gf...just fyi:)

  47. As a student in medical school, there is a lot of hokum involved with the gluten-free craze and allergy-diagnosing in this country is incredibly variable as far as testing for food sensitivities. If you believe you have food sensitivities that affect you daily, please go to a specialist like a gastroenterologist to confirm them.

    The relationship between gluten in people without Celiac disease (which is an autoimmune disorder and NOT a true allergy) is an evolving and growing field with contradicting evidence on both sides of the argument.

    Furthermore, the placebo affect has a huge (and VERY subjective) outcome on how people feel whether or not a person realizes it. In one study, people were told the medication they were taking was a sugar pill, and they still showed improvement over the control group who took nothing. Thus, merely "treating" a problem is enough to make a difference on how a person feels (that's why a bandaid on a non-boo boo makes a kid feel better or taking a vitamin / holistic approach to medicine often gives someone "more energy" or "less pain" even though research doesn't support those claims).

    When dealing with dietary changes / restrictions, supplements and holistic / herbal approaches, people can "automatically" feel better because the brain is a wonderful and powerful thing. Truly, mind over matter is sometimes the best medicine, but research from a trusted source is what will truly tell you what a dietary change or supplement is actually capable of impacting.

    But hey, making healthy choices is always a great life decision and best of luck with your health and the health of your lovely readers!!! Think of it all as a lifestyle change!! Love, the eventual Dr. Stephanie

  48. Hey Disney,

    I think this fits with your easy peasy cooking need, it is a recipe that seemingly cannot be messed up. It is a veggie chilli that is my lunch almost all work days.

    1 package frozen corn (about 12-16 ounces)
    3 cans beans (you can use pretty much anything you like, I normally use 2 black beans and 1 red kidney beans, you can also sub in beans you have prepared if you desire)
    24-32 ounces of tomato sauce, depending on how saucy you like it (I think about 29 ounces is ideal)
    1 tablespoon tomato paste, or ketchup if you don't have paste
    1-2 tablespoons of oil
    2 ish tablespoons chilli powder
    1/2-1.5 tablespoons cumin (depends on if you like it)
    1/8 ish teaspoon garlic powder (can sub in fresh garlic or any other type of garlic you like)
    1/2 ish teaspoon onion powder (can sub in fresh onion or any other type of onion you like)
    a little water if needed

    Start by throwing corn in a big pot on the stove over low heat to start defrosting. Add tomato sauce and other ingredients and stir. Heat until it bubbles, stir, heat until it bubbles again and stir. Reduce the heat and let simmer for about an hour. Halfway through you can taste it and see if you need to add more spices. Enjoy now, and enjoy the leftovers even more. This recipe still tastes really good after being frozen. I recommend serving it with rice.

    I hope this was the type of recipe you wanted.

  49. I used to have very bad reactions to gluten and dairy, now I am starting to grow out of them but I used to substitute plain flour for rice flour and a little xanthan gum, I never really measured it and things I made always worked!! I usually use about 1/4 to 1/2 of a teaspoon of xanthan gum to about a cup of flour!! Now that I'm making the same recipes using normal flour I can't tell a difference. I also used to use Zymil wwhich we have in Australia but I'm not sure if you have it in the US. I'm also not sure if it is soy free as I don't have a bottle handy and cannot find an ingredients list on the net. I hope this helps!!

  50. Here is a fabulous and easy red lentil soup that should get you through the winter - healthy and delish (protien, fiber, etc.)


  51. I'm so sorry for you, Disney: I'd probably make major tantrums from time to time if I was concerned, since I love food & cooking so much.
    Here, in France, we're lucky that manufacturers are actually obliged to mention main allergens on packaging (although most things you buy from a store may have been in contact with one of them... duh!) and we have "gluten-free" aisles.
    So I can only advise you to try organic stores: they very often carry "allergy-aware" items.
    Otherwise, if you like soups, most of them can be made with veggies only, be very tasty (email me if you need some recipes & tips) and make 2 dinners in one cooking session!
    Good luck!

  52. i actually post about a recipe a week and will have a decent amount of dairy free recipes coming up. you could probably tweek them a bit to make them gluten free since i am not an expert on that.


  53. also here are some great blogs that have pretty healthy recipes:



  54. Flux capacitor, LOL!!! Good post, I think my son may have gluten allergies. Keep us posted.

  55. My dad has been allergic to wheat for ages. The best thing I can tell you is potatoes--they are very vercitile and yummy, you could use yams, etc as well. I don't know how I'd survive without cheese and milk, but if it's lactose there are lots of lactose free products that taste pretty good. Meat and potatoes is filling and can be done lots of ways. Also RICE, chicken and rice soup, mexican rice with hamburger or refried beans and tacos sans cheese. We had lots of stir-fry and mexican growing up because they both use rice not wheat. A lot of recipes don't call for wheat or dairy and aren't weird, it's when you search for allergen free you find the weird stuff. Also corn starch makes a great replacement for flour in gravy and soups etc just use a couple of TBL instead of cups. Anyway look at the regular recipes that happen to be glueten and dairy and soy free there really are a lot of them. Think chili, soups, stir-frys, potatos, rice, veggies, salads, grits, oatmeal etc. I do have recipes for some things like corn bread and cookies but they might have dairy as I just worry about the glueten I'd have to check. Best of luck, my sister found out she has those same allergies recently I could ask her for ideas, but she doen't really cook she buys a lot of the mixes and frozen foods from heath food stores for alleries. Sorry I'll stop, anyway you can eat just don't look to hard at allergen free recipes they are crazy.

  56. I made a meal once that tick all the boxes on your allergies list, I think. Chicken strips, grilled or however you prefer to cook them, with some taco seasoning stuff (you can make your own), a can of beans, a can of corn, an avocado and enjoy with your corn chips. I'd also eat the heck out of hummus. Can't get enough of it.

  57. If you dig fish, I have the TASTIEST 15 minute tilapia recipe that I cook on a regular basis. It's quick, super simple, and uses stuff you already have on hand.
    Add in a salad on the side and you have the whole meal. :)

    I also like cooking "Garlic Brown Sugar Chicken" for an easy meal, too. Give it a go!

    Let me know what you think!


  58. I don't have any food allergies, but I do know that you can grind up some things such as dry oatmeal with an electric coffee grinder to make a flour substitute. It won't work for every recipe, but it will work in a lot of them, giving much greater freedom for food choices.

  59. And of course there's tons of fruits, veggies, and nuts which can be quite filling and healthy to boot. Ways to prepare them are endless.

  60. Hi Disney! I'm a HUGE fan...you inspire me with every post. Sorry to hear about your food intolerances. I have food allergic children and just posted an easy comfort foods meal with barbeque ribs, collard greens, and cornbread (cornbread mix has gluten, though). http://getallergywise.blogspot.com/2012/01/easy-comfort-food-ribs-collards.html
    There's lots out there. See what you like and go from there! Good luck!

  61. Had an afterthought and am leaving you with a starting point for
    allergy-friendly baking:
    Chocolate Chip Cookies

    and Amy Fothergill's Carrot Muffins (use an egg replacer like Ener-G)

    For your make-it-yourself mochas, try Almond milk and dairy-free Godiva dark chocolate cocoa.

  62. Can you tell us what kind of blood test one does to see if they are allergic to certain foods? What kind of doctor and what tests do you ask for??

  63. Here's our favorite. Just make sure to pick the right ingredents...

    Pineapple Mustard Chicken
    6 pieces chicken (breasts, thighs)
    1 can pineapple and juice. Crushed or tidbids are best.
    1/2 to 1 cup brown sugar. (how sweet you want)
    1/4 cup soy sauce (Sub. 2 tablespoons Worcestershire sauce mixed with 1/2 tablespoon water for your soy intolerace)
    2 tsp dry mustard powder
    2 tsp corn starch (to thicken at end of cooking)

    put the chicken in a pan. Mix the other ingredents, except corn starch, together and pour over chicken. Bake 350 for 1 hour. Mix corn starch in water and stir into chicken. Return to oven for 10 minutes. Serve over rice.

    If you are feeling adventurous, add baby corn, water chestnuts, onions or peppers.

    I would like to add my voice to what a lot of people are saying... Be educated and read labels. One brand may have what you are intolerant to and the next might not. Also, check out Kosher and Chinese cook books and foods. Kosher has a rule against mixing meat and milk and Chinese have a history of lactose intolerance, so both have recipies that should be a good starting point...

  64. Wow, thank you everyone! Looks like I've got my work cut out for me with all these recipes and websites.

    Tiffany: I'm so glad someone caught the flux capacitor. I'm not the only person who grew on on 80's movies! :O)

  65. Check out this website for recipes. http://paleodietlifestyle.com

  66. Hi Disney. I'm also allergic to a bunch of stuff, so I found this recipe book SUPER helpful: http://www.amazon.com/Cooking-Allergy-Friendly-Lifestyle-Tammi-Forman/dp/1770078991/ref=sr_1_8?ie=UTF8&qid=1326738723&sr=8-8
    Hope you can get it and that it helps!

  67. My friend just posted a handful of recipes her family uses with similar allergies last week. :) http://tim-and-christy.blogspot.com/2012/01/3-weeks-of-meals.html

  68. Hi
    There's a website fitfoodiefinds.com that looks a good one. They're definitely gluten free as far as I can tell. She's a university student and its all things she's making herself and they look delicious!

  69. I am on a gluten free diet as well. My favorite cookbooks are by Betty Hagman and she will tell you what to substitute for dairy free and egg free diets and she uses very little soy in her recipes that I can think of. There are SOOOOO may things out there for you to buy at the store now a day's I don't know where you live but a lot of the farmer market type stores carry TONS of options and I even can get stuff from Walmart! I've been Gluten free for 13 years now and it is SOOO much better now then it was then.

  70. i've been following latartinegourmande.com for 5 years or so and she does all of her recipes gluten free without needing the weird ingredients... plus she is a great writer and photographer! good luck!

  71. Hello! Here are my 2 favorite resources...


    And a cookbook called Supermarket vegan.

    For an easy and quick meal, make a "monk bowl". Take some rice or quinoa and add whatever veggies you like and then top with nuts or beans... Examples.... Rice with pineapple, spinach and cashews. You can try an Italian theme or Mexican theme, have fun with it.

    Avocado makes a great cheese substitute. It has the creamy texture some dishes need. Almond milk is delicious. Coconut milk is good for cooking with.

    Good luck! Diet changes are really hard, especially when it is not a choice.

  72. Yeah, I totally understand! I have plenty of dietary restrictions myself. Coconut milk by So Delicious is your friend! It's an excellent product. A couple of websites I've come to love and rely on heavily:
    www.chocolatecoveredkatie.com (outstanding desserts!)
    www.glutenfreegodess.blogspot.com (great pizza dough recipe)

    I also really like a number of the websites already mentioned in the comments (smitten kitchen, etc.) I've found a lot of resources out there. It's just a matter of doing your research and figuring out what you like and what works for you - and LOTS of experimenting. Good luck! :)

  73. Smiths has a great gluten free section with mixes so you don't have to have xanthum gum and rice flour always on hand

  74. I guess I should specify the kroger stores

  75. unfortunitly I could go on forever with recipes... lol. :) My mom has been doing this for over 10 years already, so we have a cabotal [sp???] of them... my pintrest board has a number of them on there, [in between the chocolate and cheesey ones.. :S] OR, send me a quick e-mail and I will send you a bunch of stuff. :) Although eggs is a hard one to beat....

  76. Disney! Get Pamela's baking mix. It's a gluten-free option, but is by far the best I've come across. You can use it for pancakes, muffins, cookies, and tastes MUCH better than all that other stuff. YUCK. Also, you can substitute 1/4 cup of apple sauce for 1 egg in baking. It makes things softer, but still works! Sorry you have to make such a drastic change to your diet. I know it's tough at first, but hang in there! You'll get it all figured out soon.

  77. Maybe you should try out raw food? I know it seems like a lot of work but you would immidiatley get rid of the things you can't eat. I'm not a raw fooder myself but check out this blog:


  78. Hi,
    You should visit :


    There she has recipes of all kinds of good food, that is easy to make. And she has a few videos as well.

    Btw, love your site.

    From Iceland

  79. For basic daily cooking... stir fry (what ever veg you like, meat if you want, spice/garlic/sauce) and a grain or rice as a side. Its easy and works for anything in the fridge.
    I don't keep an eye out on allergy safe cooking as mine aren't as bad, so most sites I know are more regular cooking with an emphsis on balanced (veg and grain).
    101 cookbooks http://www.101cookbooks.com/index.html lots of grain and veg recipes.
    Also for baking King Arthur (they do sell as well) has a gluten free recipe section http://www.kingarthurflour.com/recipes/gluten-free
    Also there are allery cards that you can give to wait staff at a restaurant http://www.avoidingmilkprotein.com/cards.htm
    Good luck finding stuff.

  80. For basic daily cooking... stir fry (what ever veg you like, meat if you want, spice/garlic/sauce) and a grain or rice as a side. Its easy and works for anything in the fridge.
    I don't keep an eye out on allergy safe cooking as mine aren't as bad, so most sites I know are more regular cooking with an emphsis on balanced (veg and grain).
    101 cookbooks http://www.101cookbooks.com/index.html lots of grain and veg recipes.
    Also for baking King Arthur (they do sell as well) has a gluten free recipe section http://www.kingarthurflour.com/recipes/gluten-free
    Also there are allery cards that you can give to wait staff at a restaurant http://www.avoidingmilkprotein.com/cards.htm
    Good luck finding stuff.

  81. Hi Disney,
    Make your own delicious Gnocchi by boiling any root vege's (potatoes, pumpkin, sweet potato etc), mashing and mixing with gluten free flour until 'dough' consistency.
    Shape into sweet little pillows, (this is really super fun satisfying work).
    Drop into boiling water until they float. Top with tomato sauce or melted dairy free marg and sage sauce.
    Can be frozen after cooking and is great to make in big batches.
    Love From Australia :)

  82. Hey Disney,
    This is so weird, I just started the same diet - ecept for the eggs, and suddenly its all around...
    First thing I understood is that I have to cook more.
    Second, most of the products for Coeliac will be good.
    And last, hummus is very good actually all kinds of beans. Some of them need a lot off time cooking (hummus for instance) so I cook a big amount with water until they are soft and eatable, when they are ready I use some and freeze all the rest. I wonder if you have thina there it is essential if you want to make hummus yourself...
    Well any way good luck!


  83. I've had success using almond milk for milk (obviously) and ground flax seeds as an egg substitute in baking. Turns out great...with a little nutty flavor. So if you like that sort of thing. Don't know if you have Costco in your area, but both of these items can be gotten way way cheaper at our Costco. Quinoa is a great versatile grain that's gluten free. You can dress it any old way really. Cooks like rice. Also, I believe that hummus constitutes a perfectly delicious meal....even when eaten with a spoooon! lol

  84. Eggs - use 1 T. flaxmeal with 3 T. water, whisk and let sit for 1 minute. (my walmart has a GF section with Bob's Red Mill flaxmeal)

    Coconut oil for butter - my walmart sells it reasonable

    Almond milk is a wonderful thing - can be used in just about anything.

    Soy is TERRIBLE for people anyways - too bad it's in everything.

    I have a FABULOUS recipe for "granola" bars I will email when I get a chance!

  85. You might want to double check this but it is sooo good. you can also add sour cream for your non alergic family members, you can just not.

    Pumpkin Tortilla Soup
    Serves 6
    12 (6-inch) corn tortillas
    4 tablespoons olive oil
    1 medium white onion, finely chopped
    2 cloves garlic, minced
    1 cup finely chopped cilantro, plus more sprigs for garnish
    1 teaspoon ground cumin
    Chile pequins, other dried hot peppers, or cayenne pepper to taste*
    1 1/2 cups pumpkin puree or canned pumpkin
    1 (28-ounce) can diced tomatoes, undrained
    5 cups unsalted vegetable stock
    1/2 teaspoon salt
    Vegetable oil for deep-frying
    1-2 ripe avocados, peeled, pitted, and cubed
    Cut 6 of the tortillas into 1/2-inch squares.
    Heat 4 tablespoons olive oil in a large saucepan over medium-low heat. Add onion, garlic, cilantro, and chopped tortillas and cook, stirring frequently, until onion is soft.
    Add cumin and crushed peppers or cayenne and sauté for another minute.
    Add pumpkin, tomatoes, vegetable stock, and salt and stir to combine. Bring to a boil. Cover, reduce heat, and simmer for one hour.
    While the soup is simmering, cut the remaining 6 tortillas in half and then into 1/4-inch-wide strips. Heat 1/2 inch of vegetable oil in a medium skillet over medium-high heat until very hot but not smoking. Fry tortilla strips in two batches until crisp and light golden (about a minute). Using a slotted spoon, transfer tortilla strips to towels to drain.
    To serve, ladle soup into bowls and garnish with tortilla strips, avocado, and cilantro.
    *You can tailor the type and amount of hot pepper to your own tastes. We usually make this with a couple of crushed chile pequins but have also used cayenne pepper, which is more readily available. If you're not sure how much to use, start with 1/8 teaspoon of cayenne, taste the soup after it has simmered for awhile, and then add more if desired.

  86. I just invested in Elizabeth Hasselbeck's new cook book, "Deliciously G Free". I have found it has a lot of good ideas for the whole family to enjoy so you are not cooking 2 or 3 different meals. It can be so frustrating not knowing what you can eat and being scared to eat the wrong thing in fear of the side effects. Best of Luck!

  87. Some type of chili or even vegetarian.

  88. Being allergy free is hard but SO WORTH it!! I have been gluten free for a year and a half and never felt better! :)(This is coming from a 15 year old)
    www.glutenfreegoddess.blogspot.com all of her recipes are amazing! Neve have i had anything go wrong using one of her recipes and all of them are gluten free and 95% are dairy free and egg free. :)I'm pretty sure she is soy free to. You probably want to get some xanthan gum, sorghum flour and tapioca starch. Those are my go to flours.I have some recipes on my blog too.


  89. I just saw this on one of my favorite deal sites and thought of you. Here's the link to the free ebook recipes:

  90. Check out crockpot365.blogspot.com. I have her first cookbook, and I've been using her recipes for 3 years now. She's gluten free. There are lots of bean recipes and soups that would work (I'm sure there are others too). And I love 95% of the recipes I've tried.

  91. Hey, we're gluten, dairy and egg free as well! And we avoid soy because I don't think we should have so much, not because of any tested food sensitivity. We like Earth Balance spread in the red tub which is also soy-free. We love King Arthur's GF pancake mix (not sure if it's soy-free) which it smells wonderful and coconutty but unfortunately costs the earth. And the ONE boxed cookie I can find that we can eat is Lucy's. We think the cinnamon flavor is the best: tastes like a snickerdoodle.

    Can you have goat's milk dairy products? We're developing a taste for pizza using it. Not bad, although I don't recommend the motzarella.

    Check out heartofcooking.com. This site has menu plans by subscription to accommodate a number of special diets. It can be a big help when you're just starting out.

    As for baking, I know exactly what you're talking about! It takes a blend of flours to mimic the properties of wheat flour and every recipe seems completely different from another. In general you can substitute a GF blend in any standard recipe but once you start substituting multiple major ingredients anything can happen. I'd stay away from bean-based flour blends like Bob's Red Mill. They don't work or taste as well. And Arrowhead Mills seems to be inconsistant in quality. One time I made the most amazing chocolate chip cookies and the next two boxes I bought smelled and tasted rancid. Barbara's baking mix IS wonderful but also contains milk products. King Arthur works really well but costs a small fortune. Their website has the recipe so you can make it yourself.

    May is Celiac awareness month and lots of GF products go on sale that month so it's a good time to stock up.

    Here's an easy dinner recipe for curry chicken: take a can or two of coconut milk and add curry powder and maybe some lime juice or chutney. Add pre-cooked chicken and a bag of frozen veggies and cook until heated through. Serve over rice or rice noodles.

  92. Oh, girl, I feel for you. I really do. A few weeks ago my husband got results back and he can't eat gluten, yeast, soy, dairy, garlic, tomatoes... for a total of 28 items, which is actually far more when you have to take into consideration how some foods are prepared. He can't have vinegar, therefore he can't have mustard. No pickles. AHHHH!!!! It's overwhelming! I feel bad because I feel like I'm cooking the same things over and over again. For breakfast he has oatmeal or fruit. Lunch is leftovers. Dinner is either rice or potatoes with a meat and veggie. Everything is bland (compared to how I'm used to cooking anyway) because he has to avoid many spices.. but he feels better, so he deals with bland. I've stumbled upon a few vegan recipes but havent tried any yet. I am however in love with the blog http://chocolatecoveredkatie.com/

    yum is all I can say about her blog.

    Good luck! Glad you are feeling better!

  93. I make a stir-fry with broccoli, sweet potato, spinach, garlic, onion and any other vegetables I have on hand that I want to throw in there along with rice and lentils. Then I put hummus on top when it's finished. I sometimes put an egg or meat into it, but I find that even without it I feel full for a long time. And it's even better the second day I think. :)

    I'm also gluten intolerant and I've found that brands like Udi's makes some pretty good breads. I also like Pamela's mixes, but don't know if they're soy, egg and dairy free.

    Glad you're feeling better. I hope you find some good, easy recipes to work with!

  94. Okay...girl, get yourself to this blog: mynewroots.blogspot.com
    Yes, there are some weird ingredients you have to use sometimes, but usually the bulk section of the grocery store or a health food store will have what you realistically need.

  95. Have you heard of the blog: http://www.roostblog.com/ Coco follows a specific carbohydrate diet which is gluten free (although not always dairy, soy or egg free.) You might find her blog of some interest.

  96. There is a free eBook on Amazon right now with Gluten Free recipes. This is the link to the blog I saw it at (FrugalLivingNW):


    I hope this helps! :)

  97. Just ran across your blog and love it! A dear friend of mine has Celiac as do two of her children and she has a blog that you might find helpful. She tests new allergen free products and gives the report on them. She also posts a lot of recipes that are really good! Hope it helps!


  98. Hey, my husband is gluten intolerant and very sensitive to dairy, grain etc... so we practice what we call "pretty paleo" living. I've started posting some great recipes. Paleo seems over the top at first but you feel SO MUCH BETTER once you're on the train. (: Happy Eating.

  99. Gluten Free and Dairy Free Whipped Cream: http://nuttykitchen.com/2010/06/01/coconut-whipped-cream/. It's weird but it's good. Perfect addition to your morning coffee :)

  100. Hi Disney!

    I just wanted to say that I've started a new feature on my blog. It's wheat-free, dairy-free, egg-free kids meals. It's mostly lunch ideas.

    You might feel a little hopeless at first but, it does get easier down the road.

    Good luck!


  101. Just stumbled upon your blog but thought I'd comment. This lady, Maria, over at http://mariahealth.blogspot.com/ does a REALLY great job of explaining things, so you really understand the importance of food and how it affects us. Plus she provides really great recipes for FREE! Best of luck to you!

  102. I have been off dairy for 5 years and sugar for 4 yrs due to allergies. I had been a vegetarian for 20 years prior but once I gave up cheese, I started eating chicken and lean beef - too hungry otherwise.

    I borrowed Supermarket Vegan by Donna Klein from the library - have made a number of the recipes and plan to buy my own copy. Vegan recipes/cookbooks don't use dairy so are a good resource.

    Good luck.

  103. I have a gluten/casein free son. I buy sprouted corn tortillas from the health food store, put them on "defrost" in the microwave for 30 sec., fill them with either fat free or vegetarian refried beans, and then cover with canned tomato sauce (try to find a sauce that has some mexican spices already in it, but try to make it low salt)
    I've tried some of the non dairy cheeses from the health food store and they're pretty good, but for some reason, my son has a reaction to them. I think they're flavored with stuff that isn't so good for sensitive people.
    Anyway, after you cover the stuffed tortilla with the tomato sauce, cover and heat in the microwave for 40 sec.

  104. I love making this: http://allrecipes.com/recipe/quinoa-and-black-beans/detail.aspx

    I don't put the corn in - instead I add in bell peppers and some zucchini.


  105. i write a blog for healthy but lazy gluten-free vegans (ie myself): http://kellysfacesmells.blogspot.com/


  106. I never written on your page before (secret-stalker type), but I wanted to suggest looking up recipes for the daniel fast. You can add different things to whats there, but you're guaranteed to get recipies that dont call for any animal products or processed foods. Its actually pretty delicious. Sorry about the Starbucks, you might have to walk around with your own little almond milk or something.

  107. I can't have gluten or soy :(
    I can have dairy, but sometimes get almond milk, which is pretty good (make sure you get almond milk that doesn't have soy in it!).
    i blog about recipes i find or make up. you can see if any of them help...they're usually very quick and easy recipes! marlagrace.com

  108. Check out Paleo cookbooks and blogs. I believe they avoid all of those (though not positive about eggs). You can find some yummy stuff there.

  109. you can look up a blog called "foodwishes.com" all you have to do is type up whatever ingredient you need and every recipe he makes with that ingredient will come up. if something looks good look at the recipe and see what is in it. ever single recipe has a video so if you cant understand recipe's just watch. i pretty much learned how to cook from him and you will LOVE, and i mean LOOOVE him. he's great!!!! seriously i never look anywhere else from a recipe. AND if you need him to you can send iin a request for such recipes that you may need. anyway that's my two bits. good luck.

  110. I just stumbled onto your site via Pinterest (LOVE it so far!) and was browsing some of your older posts. I have weird food allergies, some of which overlap with yours. I didn't read all the comments (wow, there are a lot! Maybe you don't need mine :-) ), so maybe someone already suggested these, in which case I'll just second (or third) their vote. Make It Fast, Cook It Slow by Stephanie O'Dea is a gluten-free slow cooker book that my husband and I love. Some of her recipes include dairy, so I just don't make those. I'd also check out vegan baking books (cookbooks too, actually). I believe the ones by Moskowitz and Romero (Vegan Cookies Invade Your Cookie Jar, Vegan Cupcakes Take Over the World) include a gluten-free flour mix you can swap in for the regular flour. Their cookbook, Veganomicon, is great, too. I find I can usually sub some other ingredient as needed -- like whole wheat pasta for white pasta (I can do gluten, just not refined flour). I hope that helps -- good luck adjusting!

  111. I don't think it has been mentioned here but Weelicious.com is a GREAT blog that is organized into categories just like this, it has recipes for kids and adults and full of lots of good information!!! Good luck.

  112. Do you like stew/soup? It's super easy and versatile. Pretty much all you do is dump any vegetables in a pot with a bit of browned meat and some liquid (I usually use meat stock or broth so it has a better flavor than just water), season with a few herbs/spices and cook it to death in the crockpot. If it's too thin, I add some rice or barely. I don't think those have gluten, do they? I know stew would get old with every meal but it's versatile enough that it makes a regular appearance in the cooler months for my family (which seems to be most of the year in Spokane, my new home as of a year ago).


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