Those living with food allergies might argue it's a hard knock life. Not only are they forbidden from foods such as eggs, peanuts and shellfish (three of the eight foods that cause 90 per cent of allergic reactions), but kids with food allergies are more likely to be bullied and faced with skepticism. Nearly 6 million U.S. children — or about one in 12 kids — are allergic to at least one food.
Our friends in the “allergic generation” have skilfully navigated the complexities of the grocery aisle. They have handled themselves with grace on dates where they needed more time with a menu or their own version of a veggie burger. Now, they deserve a break. Inspired by EpiPen's partnership with ZERO8 restaurant — the only restaurant in North America free of the eight most common food allergens —we've compiled a list of allergy friendly recipes you'll surely go nuts over. Or, you know, go bananas for.
This New Year's, be mindful of your guests who have allergies and check out our slideshow of options for recipes that don't contain common allergens:
Allergy Friendly Recipes To Ring In The New Year
Coconut Milk And Mango Puree Panna Cotta
Makes 4 servings
Preparation time: 20 minutes
Inactive time: 2 hours
Ingredients
1 2/3 cups (400 ml, 1 can) coconut milk, certified allergen-free
2½ oz (7 g) packets of gelatin, certified allergen-free
¼ cup plus 4 tsp (70 ml) white sugar
4 tsp (20 ml) brown sugar
1 mango, very ripe
1 lime, juice
1 capful rum, pure (unspiced and unflavoured)
Directions
Peel mango, remove pit and put fruit in a blender.
Add white sugar, brown sugar and lime juice and puree until sugar has dissolved.
Put mango puree in dessert glasses and place in refrigerator.
In a pot, heat coconut milk with white sugar and rum. Bring to a boil and put aside.
Dissolve gelatin in a small amount of cold water.
Mix gelatin into hot coconut milk mixture and stir well.
Let cool for 2 or 3 minutes.
Pour gelled coconut milk over mango puree and put dessert glasses in the refrigerator for at least 2 hours.
Oriental Style Quinoa Tabouli
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 20 minutes
Inactive time: 3½ hours
Ingredients
2 oz (60 g) quinoa
½ cup (110 ml) water
1 tomato (200 g), large
5 tsp (25 ml) green onions
2 tbsp (30 ml) fresh coriander, chopped
1 tbsp (15 ml) mint, chopped
4 tsp (20 ml) lemon juice (about half a lemon)
5 tsp (25 ml) olive oil
Salt and pepper
Directions
For five minutes, rinse quinoa in cold water to remove its saponin coating. Rinse until water runs clear and there is no foam.
Put quinoa in a pot with ½ cup (110 mL) of water (1.8 times the weight of the quinoa) and bring to a boil.
Cover and cook over very gentle heat for 20 minutes.
Remove from heat and let sit for 20 minutes to allow quinoa to expand.
Chill for 3 hours before adding greens, tomato, lemon juice and oil.
Cut tomato into small cubes and let drain in a colander.
Finely chop green onions.
Mince coriander and mint.
Juice the lemon and mix juice with olive oil.
Take chilled quinoa and put in a large bowl. Fluff with a fork and add greens, tomato, lemon juice and oil mixture.
Mix everything well and season to taste with salt and pepper (freshly ground).
Rosemary Pork Terrine
Makes 12 servings
Preparation time: 25 minutes
Cooking time: 45 minutes
Inactive time: 4½ hours
Ingredients
2.2 lbs (1 kg) ground pork
2½ tsp (12 ml) salt
1 tsp (5 ml) pepper, freshly ground
2 tsp (10 ml) fresh rosemary sprigs
1 garlic clove
1 2/3 cup (400 ml) vegetable or poultry bouillon, certified allergen-free
Directions
Finely chop garlic clove and rosemary leaves (removed from sprigs).
Sprinkle ground meat with salt and pepper.
Mix these ingredients in a large bowl.
Preheat oven to 500°F (260°C).
In a pot, bring water and certified bouillon to a boil.
Form 4 terrines by rolling the mixture in heat-resistant food wrap*. Roll and squeeze the terrines to form cylinders measuring about 3 or 4 cm in diameter. Tie the ends.
Submerge terrines in the bouillon in an ovenproof dish and cover with aluminum foil.
Cook in the oven for 45 minutes.
Check terrines with a temperature probe. The internal temperature should reach 74°C*.
*Despite high oven temperature, terrines will be protected by the bouillon, whose temperature which will not exceed 100°C. The food wrap is therefore unlikely to melt during the cooking process.
Remove dish from oven and let cool for about 30 minutes.
Place terrines in another bowl, without bouillon, and let cool in the refrigerator for at least 4 hours.
Unwrap terrines and cut into thin slices. Serve on bread, crackers or chips that are suitable for your guests with allergies.
Turkey Osso Bucco And Rice Pilaf
Makes 4 servings
Preparation time: 25 minutes (35 minutes with rice pilaf)
Cooking time: 1½ hours
Ingredients
4 turkey osso buco cuts (2 cm thick)
¾ cup plus1 tbsp (200 ml) white wine*, dry
1 garlic clove
4 cups plus 3½ tbsp (2 L) poultry bouillon, certified allergen-free
1 onion
3 celery stalks
17.5 oz (500 g) peeled tomatoes, certified allergen-free
1 bay leaf
¾ cup plus1 tbsp (200 mL) olive oil
¼ cup (50 mL) fresh parsley
2 tsp (10 ml) rosemary
Salt and pepper
Directions
Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
Chop onion, celery and garlic, and sauté in a large ovenproof pot containing 1/3 cup plus 1 tbsp (100 ml) of olive oil.
In a skillet, heat remaining olive oil (do not allow to smoke) and brown the osso buco cuts. Season with salt and pepper to taste.
Next, place the cuts and bay leaf into the pot.
Moisten them with white wine and let reduce, then add peeled tomatoes. Cook for 3 or 4 minutes and pour in 4 cups plus 3½ tbsp (2 L) of certified bouillon.
Season with salt and pepper to taste. Cover and place the pot in the oven for 1½ hours at 400°F (200°C).
Once cooking is complete, lay the cuts on a platter.
Cover the meat with cooking juices and sprinkle with chopped parsley and rosemary.
Serve with Rice Pilaf (prepared separately).
2. Rice Pilaf
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
Inactive time: 15 minutes
Ingredients
8.75 oz (250 g) long-grain white rice
1½ cups (375 ml) water
1 onion
¼ cup (50 ml) olive oil
Salt
Directions
Preheat oven to 400°F (200°C).
Bring water to a boil.
Finely chop the onion.
In another ovenproof pot, sweat the onion in olive oil until it becomes translucent.
Add rice (unrinsed), to the onion and pearl it, stirring gently.
Add boiling water and salt to taste.
Cover rice with parchment paper and bake for 16 to 18 minutes at 400 degrees Fahrenheit (200 degrees Celsius).
Remove rice and let expand for 15 minutes.
Fluff the rice with a fork and drizzle with olive oil.
Serve alone or with Turkey Osso Buco*
Chinese Orange Chicken
Ingredients
1 – 2 pounds chicken, cut into bite size pieces
1/2 cup allergy-friendly biscuit or pancake mix (flour will work too if it’s all you have)
Palm shortening
6 oz frozen pulp-free orange juice concentrate, thawed
4 Tbsp Sucanat or brown sugar
1 tsp balsamic vinegar
3 Tbsp ketchup
2 tsp salt
1/2 tsp ginger
1 pinch red pepper flakes (optional)
Directions
Toss the chicken with the pancake mix in a large bowl or baggie. Shake off excess flour.
Heat the palm shortening in a large skillet and lightly brown the chicken on all sides. Don’t cook the chicken through, just seal in the juices.
Toss the browned chicken in the crockpot.
Combine remaining ingredients in a small bowl. Taste and add more sugar if you wish.
Pour sauce over chicken. Cover and cook on low 6 hours or high 3-4 hours.
Serve over rice.
Sweet Potato And Black Bean Enchiladas With Mole Sauce
Ingredients
1-2 large sweet potatoes or yams
1/2 tsp garlic powder
Salt and pepper to taste
1 can black beans
6 small tortillas, gluten-free corn or flour
Mole Ingredients
Olive oil
3 cloves farlic, minced
1/2 small white onion, diced
1/2 red bell pepper, diced
1 1/2 Tbsp chili powder
1 Tbsp cumin
1/2 tsp cayenne
1/2 tsp crushed red pepper
1 tsp cinnamon
2 Tbsp cocoa powder
1/2 cup tomato sauce
3/4 cup water
2 tsp salt
Toppings:
Guacamole
Cilantro
Daiya Cheese, cheddar, mozzarella or pepper jack
Sour cream, if you can tolerate dairy
Directions
Bake the sweet potatoes.
Prepare the Mole Sauce.
While the potatoes are cooking, prepare the mole sauce. Heat oil in a medium saucepan. Add garlic, onion and bell pepper and cook until onions are translucent.
Add remaining mole ingredients and combine well. Simmer, stirring often, 5-10 minutes or until desired thickness is achieved.
Transfer sauce to a blender or blend with an immersion blender until sauce is smooth. Set aside.
Prepare the Sweet Potatoes.
In a small bowl, mash the sweet potatoes and add garlic powder and salt and pepper to taste. Set aside.
Prepare the Black Beans.
Drain and rinse black beans. Set aside.
Assemble the Enchiladas.
Preheat the oven to 350 degrees.
Spoon some sauce into an 8 X 8 pan and spread to coat the bottom of the pan.
If necessary, heat the tortillas in the microwave to make them more pliable.
Fill tortillas with a scoop of sweet potato, a scoop of beans and a little mole sauce. Roll them up and place in the pan.
Pour remaining mole sauce over the enchiladas. Cover and bake for 30 minutes.
Garnish with your favourite toppings and enjoy!
Snickerdoodle Cookies
Dairy, egg and nut free
Yields 3 dozen cookies
Read the label when selecting products for ingredients to ensure allergens are not present in manufacturing facility.
Ingredients
1/2 cup dairy free margarine
1 cup granulated sugar
1 tsp vanilla extract
1/4 cup unsweetened applesauce
1 1/2 cup unbleached all-purpose flour
1 tsp cream of tartar
1/2 tsp baking soda
1/8 tsp salt
Cinnamon Sugar for rolling (2 Tbsp sugar + 2 tsp cinnamon)
Directions
Preheat oven to 400 degrees. Line two cookie sheets with parchment paper and set aside.
In the bowl of a stand mixer, combine margarine and sugar. Beat until light and fluffy. Add vanilla and applesauce. Beat until thoroughly combined. Add flour, cream of tartar, baking soda and salt. Mix until dough comes together and no flour is visible.
In a small bowl, prepare cinnamon sugar. Using a small cookie scooper, drop dough into cinnamon sugar two at a time and roll until well covered. Place on cookie sheet about 2 inches apart. Bake for 8 to 10 minutes or until the centre looks like it's barely done.
If you like them crunchy, leave them in the oven for an extra minute.
Triple Layer Chocolate Cake
Dairy, egg and nut free
Serves 16
Read the label when selecting products for ingredients to ensure allergens are not present in manufacturing facility.
Ingredients
2 cups unbleached all purpose flour
2 cups granulated sugar
1/2 cup cocoa powder, sifted
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1 tsp salt
1/2 cup canola oil
1/2 cup unsweetened applesauce
1 cup soy milk
2 tsp vanilla extract
3/4 cup hot water
1 Tbsp instant coffee granules
Filling
1 pack Cook & Serve Chocolate Pudding
3 cups soy milk
Frosting
1 pack Chocolate instant pudding powder
1 cup soy milk
1/2 cup Nutriwhip (or any dairy free whipping cream)
Ganache
1/4 cup dairy free margarine
3 Tbsp soy milk
1/2 cup dairy free chocolate chips
Directions
Preheat oven to 350 degrees and grease three 9 inch round cake pans with dairy free cooking spray or line with parchment paper. Set aside.
In a large bowl, combine flour, sugar, cocoa powder, baking powder, baking soda and salt. Set aside. In the bowl of a stand mixer, combine oil, applesauce, soy milk and vanilla. Stir until combined. Add instant coffee granules to the hot water and pour over mixture. Mix until thoroughly combined. Add dry ingredients and beat on medium/high speed for 1 minute or until no more lumps are present. The batter should be runny.
Bake for 25 to 30 minutes or until a toothpick inserted in the centre comes out clean. Let cool in pan for ten minutes then invert onto a wire rack to cool completely before frosting.
While the cake is cooling, make the filling. Combine the cook and serve pudding and soy milk in a heavy bottom medium size pot. Cook on medium heat until thickened and coats the back of a spoon. Remove from heat and let cool completely before using.
When the cake is cooled make the frosting. Combine instant chocolate pudding and soy milk. Whisk until thick. It will be very thick. Set aside then prepare the Nutriwhip. Beat on high speed until stiff peaks form. Gently fold into the pudding until thoroughly combined. Frosting should resemble whipped topping in consistency.
To make the ganache, heat margarine and soy milk in microwave until very hot. Pour over chocolate chips and let sit for a minute. Stir until mixture is smooth and shiny. Use right away.
Assembly
Place one layer of cake upside down and top with one third of filling. Place the second layer on top and add another third of the filling. Top with remaining cake layer and place in fridge for two hours to set. Use remaining pudding for other fun projects, or just store in fridge.
When cake is set, cover with a thick layer of frosting on top and sides. Smooth out the edges so that the ganache can flow over easily. Pour ganache and quickly spread so that it flows over to the sides but do not disturb the chocolate as it drips down the sides. Decorate with sprinkles or fruit.
Strawberry Shortcake Ice Cream Sandwich
Dairy, egg and nut free
Serves 15 ice cream sandwiches
Read the label when selecting products for ingredients to ensure allergens are not present in manufacturing facility.
Ingredients
3/4 cup whole wheat flour
1/2 tsp baking soda
1 cup quick cooking oats
1/8 tsp salt
1/4 cup granulated sugar
1/2 cup brown sugar, firmly packed
3 Tbsp dairy free margarine
1 medium ripe banana, mashed
1 tsp vanilla extract
1 Tbsp ground flaxseed mixed with 3 Tbsp water
1 cup strawberries, washed, hulled and diced
1 cup dairy free vanilla ice cream
Directions
Preheat oven to 350 degrees. Line two baking sheets with parchment paper and set aside.
In a medium size bowl, combine flour, baking soda, oats, and salt. Set aside. In the bowl of a stand mixer, combine sugars and margarine. Beat until light and fluffy. Add mashed banana, vanilla, and flaxseed. Continue beating until mixture is smooth and creamy. Add the dry ingredients and stir just until combined. Add the strawberries and stir with a silicone spatula.
Use a small cookie scoop to place cookies on baking sheet about one inch apart. They will spread a little bit. Bake for 10 minutes or until the edges are golden and the middle looks set. Let cool completely before filling.
To assemble, place about one tablespoon of ice cream on the flat side of one cookie then top with another cookie and press gently to make a sandwich. Eat right away or put in the freezer. You can also store them in the freezer assembled so they are ready for eating whenever you need them.
Orange Honey And Cumin Roasted Chicken
Ingredients
1/2 cup orange juice
1/2 cup honey
1 Tbsp cumin
Salt and pepper
1 whole chicken or 4-5 pounds chicken parts
Directions
Preheat oven to 400 degrees.
Combine orange juice, honey and cumin. Whisk until well blended.
Place chicken (with giblets removed!) in a roasting pan. Pour marinade all over the chicken. Pour inside the bird. Loosen the skin around the breast by sliding your hand between the skin and breast. Pour some marinade in there.
Bake for 20 minutes per pound, basting every 10-20 minutes. Let rest 15-20 minutes before carving.