Not Ya Momma’s Chocolate Chip Muffins (Allergy Friendly)

These muffins are so good, you’ll never believe they are actually good for you! Well, maybe not good for you if you’re on a low calorie diet.  But if you need veggies, fat, protein, and other important nutrients in your diet (like a growing child does), WITHOUT having to eat an egregious amount of sugar, these are great! Don’t get me wrong, these do have sugar in them, of course. But it is quite a bit less than most chocolate muffin recipes you’ll find.

And believe it or not, these muffins are also allergy friendly. They are wheat, nut, soy, dairy, coconut, and egg free (as all my recipes are).

Loaded with protein, they make a great addition to breakfast or a great snack.  My daughter LOVES them broken into little pieces topped with apple sauce and fruits.  My husband also decided that even though he has no dietary restrictions, HE would love to have these on a normal basis because he is addicted to chocolate and loves these! So enjoy in whatever way you like, for whatever reason you like. And please let me know if you do!

 

INGREDIENTS:

1 1/2 cups GF all-purpose flour *
1/2 cup garbanzo bean flour
1/2 cup amaranth flour **
2/3 cup unsweetened, cocoa powder (make sure it is DF)
2 3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon arrowroot powder
1/2 teaspoon salt
1/2 cup brown sugar
1/2 cup chopped spinach
1/2 cup carrots chopped enough to measure
1 cup of rice milk
1 ripe, mashed banana
1/2 avocado, mashed
1/4 cup avocado oil
1/2 cup raw honey (I use local; which REALLY adds to the flavor because it’s so good!)
2 teaspoon vanilla extract
2 teaspoon apple cider vinegar
1 cup Enjoy Life chocolate chips (check the label for GF, SF, DF, etc.)

NOTES:
*I use a local bulk version, but Bob’s Red Mill has the same GF flour mixture at some stores, it is a mix of garbanzo bean flour, potato starch, tapioca, sorghum, and fava bean flour.

**Amaranth flour has a very “grainy” taste. If you are not used to that, or you’re afraid you’re child will not eat it with that flavor (it is similar to a corn flavor), try either adding more chocolate chips to cover it up, or just replacing that ingredient with the GF mix, which does not have a particular flavor. My daughter doesn’t mind it and my husband and mom say they don’t notice it, so either way is worth a try, but amaranth is a good addition to grains on a limited diet.

 

DIRECTIONS

In a large mixing bowl, add the first 9 ingredients (flour through brown sugar). Mix well with a fork, mashing the brown sugar chunks into the flour.

In a blender cup, add the carrots, spinach, and 1/4-1/2 of the rice milk, and blend until smooth. You can also use a food processor.

In a small mixing bowl, mash and mix the banana and avocado. Add the avocado oil & honey and mix until combined. Now add the vegetable puree, the remaining rice milk, vanilla extract, and apple cider vinegar and mix well. A handheld mixer works well here.

Pour the wet ingredients into the dry ingredients and mix on low with a handheld mixer until it is smooth and combined. Do not under mix; GF flour needs a little more help to combine with the liquids than wheat does, so mixing enough is important. You should not need to mix for more than 1 minute, however.

Let the batter rest for about 20-30 minutes and preheat your oven to 375 F.

After at least 20 minutes of rest time, whisk the batter just one time. It should look like chocolate mousse, with a fluffy texture to it.

But even though this batter looks super tasty, spare yourself; don’t taste it! Garbanzo bean flour tastes HORRIBLE raw, but once it’s cooked, you would never know it! (I would know, I gave into the temptation here, and let me tell you, it is not pleasant!)

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Pour into a greased muffin pan or muffin cups and bake for 15-18 minutes, depending on your oven. If your oven heats things fast, like mine does, 15 will be perfect, but if it is usually spot on with recipes, you may want to let them cook for 18 minutes.

Remove the muffins from the oven and let them sit in the pan for at least 10 minutes. They may be a little wet on the inside (just enough that a toothpick test won’t work) when you first pull them out. That’s normal with GF baking. It just needs to sit and finish melding together.

 

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Last step, enjoy!  Serve with a side of pork sausage links and fruits for breakfast, a side of sorbet to make a semi-healthy dessert, or just eat by themselves.

To store, wrap in freezer paper and freeze for up to 2 months. To reheat, place in a moist paper towel and microwave for 30 seconds, or until soft.

 

If you enjoy this recipe, please let me know about it!  And check out my other recipes (all allergy free), like, comment, and share with friends. Thanks!

 

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Delightfully Sweet Pancakes (Allergy-Friendly)

These pancakes are so sweet, you won’t need syrup! They’re so good, my daughter was running into the kitchen yelling “Pay!! More!!” (she can’t say pancakes yet).  They do have a few sources of “sugar”, including banana, brown sugar, and honey, but not much of each. And with the garbanzo bean flour, they also have protein and magnesium, and the sorghum adds a nutritious grain to a little one’s diet.

I make these for my daughter who cannot have wheat, soy, eggs, dairy, or nuts, so they are allergy friendly.  She eats pancakes with a side of 2 pork link sausages and some fruits. It is a breakfast that I know she will gladly eat!

You will notice that these pancakes are flat, not fluffy. They will not rise very much at all, but that is actually part of what makes them taste so great. Cook them with extra oil to make them crispy and add some fats for your growing kids. They may even be considered crepes by some, but either way, they taste great!

 

INGREDIENTS:

  • 1/8 cup sorghum flour
  • 1 1/8 cup GF all-purpose flour (Garbanzo flour mix works best for me)
  • 3 TBS brown sugar
  • 1/2 teaspoon sea salt
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 3/4 large, ripe banana*
  • 1 teaspoon of honey
  • 2 teaspoons avocado oil
  • 1/2 teaspoon vanilla extract
  • 3/4 cup rice milk
  • 1/4 cup vanilla hemp milk**
  • Avocado oil for cooking

 

DIRECTIONS:

Add dry ingredients (first 6) into a large mixing bowl and mix well. I use a handheld mixer to break up all the brown sugar bits.

Mash the banana in a separate, smaller mixing bowl. Add honey and oil and beat with the handheld mixer, or whisk well by hand. Add the milk and vanilla and mix well.

Add about a TBS and a half of avocado oil in a skillet big enough to cook 4 pancakes at a time (less oil for a smaller skillet, but enough to coat the bottom) and heat on medium-high heat.

Make a well in the middle of the flour and add the wet ingredients in the well. With a handheld mixer, mix just until smooth.

 

Add 1/4 cup of batter for each pancake to the heated skillet. When bubbles form throughout the top, flip and cook until golden brown on both sides.

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Add about 1/2 to 1 TBS for each batch to keep the bottom of the skillet coated.

 

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NOTES:

*I freeze ripe bananas and then microwave them when I am ready to use them. That makes them more sticky as an egg replacer.

** You can just add 1 cup of rice milk if that is what you have. The hemp milk adds a good flavor, but is not essential.

The longer the batter sits out, the more fluffy the pancakes will be, although they will never truly be fluffy with this recipe. If you want thinner, crispier, crepe-like pancakes, cook them right away. If you want them to have more of a pancake-like texture, let the batter rest for at least 20 minutes before cooking.

 

If you like this recipe, please comment and share with friends! Also check out more recipes in the tab to your right!  Thanks for visiting!

 

Meat Lovers Potato Soup

This recipe was the result of an experiment, as usual. I wanted to make potato soup for the whole family, but I just have a hard time sticking to recipes that I find, not to mention, I like a lot of meat in my soups. So, I originally planned to make this potato soup recipe, but I changed it quite a bit.

This soup is actually more of a Cajun version. I was born in Lafayette, LA to a mother who passed down gumbo and other Cajun recipes that are my favorite recipes to cook (I will be adding a gumbo recipe soon).  But my uncle, who was raised in southern LA, made a soup just like this, although I don’t know the name of it. I actually did not realize I was replicating it until my mom told me that it tasted just like his!  So, Cajun potato soup, meat lover’s potato soup; whatever you would like to call it, here is a nice fall/winter soup to enjoy in this cold weather!

A few helpful notes: I did forget to add the onion in the picture, so please don’t leave that out of your ingredients list! It will change the flavor.  Also, if you are making this for the whole family, try adding a little more rice milk for the little ones (you can add it in their bowl). It makes it more “creamy” and a little more sweet. My daughter LOVES it this way; she loves the “juice”!

 

INGREDIENTS:

  • 2 TBS avocado oil
  • 4 cups chicken broth
  • 1/3 cup GF all-purpose flour (I use a garbanzo flour mix)
  • 1 large yellow onion, chopped
  • 2 large carrots, chopped
  • 5 small stalks (or 3 large stalks) of celery, chopped
  • 1/2 teaspoon sea salt
  • 5 cloves minced garlic
  • 8 half slices of bacon (4 long slices straight from the package), cooked lightly and cut into small pieces
  • 6 medium/large red potatoes, chopped into small cubes
  • 1 lb ground turkey sausage, cooked and drained
  • 3 cups original, enriched rice milk
  • 1 bunch of green onions, thinly chopped
  • Seasonings:
    • a pinch of saffron
    • 1/2 teaspoon basil
    • 1/2 teaspoon of sea salt
    • 1 teaspoon black pepper
    • 1 teaspoon paprika
    • 1 teaspoon garlic powder

 

DIRECTIONS:

Heat a large skillet over medium high heat for at least 1 minute. Add the avocado oil and heat for another minute.

Meanwhile, mix the flour with 1/2 cup of chicken broth and set aside.

Add the onions, carrots, and celery and 1/2 teaspoon of salt** to the heated skillet. Saute for at least 10 minutes, until the vegetables are softened and the onions translucent.

Now add the minced garlic and bacon pieces and saute for about 3 minutes, until the garlic sends off a nice aroma and the fat begins to seep out of the bacon.

Add the potatoes, turkey sausage, the remaining chicken broth, the rice milk, the chicken broth/flour mixture*, and the seasonings.

Give the soup a good stir and bring to a boil. Reduce heat to medium-low and cook uncovered for about 20 minutes, or until potatoes are tender, stirring occasionally.

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NOTES:

* The original recipe says to add the flour mixture after the potatoes cook. I made this in a hurry and accidentally added it first, but the soup came out really good, so for this recipe you will want to add it with the rest of the chicken broth and let it all cook together.

** There will be a total of at least 1 teaspoon of salt. Some added to the vegetables and some with the seasonings. You can also add more to taste. The sea salt that I use is very flavorful, so I do not need to use as much as I would if I were using regular iodized salt. If you are using regular salt, you will need to add more.

 

Tangy Salmon Tacos

I made this recipe to try and add more calcium and vitamin D to my daughter’s diet in a way that she can enjoy.  It is sweet and refreshing, with a little bit of tang. Fish tacos meet sweet salmon. My daughter enjoys these. And as always, it is gluten, dairy, soy, nut, and egg free.

 

INGREDIENTS

  • For the Salmon Fillets
    • 2 salmon fillets (2-3 oz each)
    • A touch of brown sugar
    • A pinch of sea salt
    • 1 tablespoon of avocado oil
  • For the Tacos
    • 2 white corn tortillas
    • 1/8 cup diced cucumber
    • 1/8 cup finely chopped spinach
  • For the Sauce
    • 2 mandarin orange segments (see picture below for reference)
    • 3-4 mango squares (frozen mangoes), or about 1 1/2 TBS fresh mango
    • 1 teaspoon honey

Other toppings you could add to the tacos include orange cherry tomatoes, shredded, steamed carrots, or cabbage.

 

DIRECTIONS

For the Salmon:

Preheat your oven to 400 F, or use a toaster oven like I did–no preheat necessary.

Rinse the salmon fillet and pat dry.  Rub them down with avocado oil, mostly on the side without the skin. Season with a pinch of sea salt and touch of brown sugar and rub the seasonings into the oil on the fish.

Line an oven safe pan with foil and place the fillets skin-side down on the foil. Bake for 10-15 minutes; until the meat flakes easily with a fork. Ovens vary and thin fillets cook faster than the thicker ones, so check it at about 8 minutes just to be safe.

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For the Sauce:

Heat the mangoes in the microwave for a few seconds, just to thaw if frozen. Chop into very fine pieces and place in a small bowl.

Squeeze as much juice as you can with your hands from the mandarin segments into the bowl with the mangoes. Discard the flesh.

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Add the honey and stir until the honey thins out and mixes with the rest of the sauce.

 

For the tacos:

Heat a skillet over medium high heat. Once hot, add one tortilla at a time and cook for about 30 seconds up to 1 minute on each side.

Place a very small amount of the sauce on the tortilla, top with salmon, a little more sauce, then cucumbers, spinach, and another small layer of sauce. Enjoy.

Note: Some corn tortillas will tear very easily, so you will want to find the kind that do not. I use Don Ponchos.

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If you enjoy this recipe, please comment, like, and share with your friends. Check out more of my recipes and experience-based information on children with food allergies.

Gluten Free Bread That Any Child Would Love!

Being from the South, I love everything fried–well, almost everything. But seriously, who doesn’t like fried foods?? I mean you can fry cardboard and I’m pretty sure it would taste great (though I can’t say I’ve ever tried).

One thing I never realized you could fry is bread. Who knew?? And I’m not talking about donuts. Everyone knows about donuts. I’m talking about fried bread… more specifically Bannock, or Indian Fry Bread.

This is something I just discovered and I’m so glad I did! I have yet to find gluten, dairy, nut, egg, and soy free bread for my daughter that actually tastes good. So usually I give her zucchini bread, muffins, etc. to fill that need. Now she can have a crispy flat bread, or a biscuit style crispy bread and she loves it! And what’s really great about this, is that it is actually good for her!

All I did was use gluten free flour with this Bannock recipe (video recipe). And there are other recipes online for Indian Fry Bread, like this one.

As usual, I use the GF flour that has garbanzo bean flour as a first ingredient for extra protein. I also fry it in avocado oil for those fats that a growing child on a dairy-free diet needs. I make the Bannock for breakfast with a side of bacon or sausage, and some fruit. My daughter loves it, even without any spreads or toppings. She just loves the crispy texture.

The same rings true for the Indian Fry Bread. I made the Navajo Tacos in the recipe I linked above. I used GF flour for the bread, and navy beans instead of pinto beans for the filling. I also substituted the ground beef with turkey sausage for more flavor and for a non-red meat option that the whole family could enjoy.  My daughter enjoyed this, ESPECIALLY with the black olives and allergy friendly ranch on top!

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If this information is helpful for you, please share with others and please let me know! Thanks!

Winter Comfort Soup

This is a recipe for the whole family (including those with food allergies). It is dairy, soy, nut, wheat, and egg free, packed with vegetables and fats for those growing little ones (or for comfort for us adults in the winter time :-D), and it is actually really easy to make.

This recipe came about because I went into the grocery store hungry.  Yeah, bad idea, I know.  I thought soup sounded nice and I wanted to add more of a variety of vegetables to our diets, so I wandered around and ended up with what I am calling Winter Comfort Soup!  My family and In laws all loved it!  Most importantly, my toddler LOVES it!  It is very rare to find something that she actually loves to eat, so when I do, it is a huge victory!

 

INGREDIENTS:

  • 1 large parsnip, chopped
  • 1/2 large daikon radish, chopped (2 piled up cups)
  • 1 medium-large yellow onion, diced
  • 1 bag of mixed mini potatoes quartered (see picture above for size reference)
  • 1/2 large head of cabbage, chopped
  • 1 bunch Swiss chard leaves, chopped
  • 15 cloves of garlic sliced (about half a garlic head)
  • 1 bunch green onions
  • 4 slices of uncured bacon
  • 2 lbs ground pork sausage (I used “Country Style” flavor)
  • 12 cups of chicken broth
  • 4 cups unsweetened rice milk

Seasoning Mix:

  • 1/2 teaspoon ground red pepper (or cayenne)
  • 4 big pinches of Saffron
  • 5 bay leaves
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp basil
  • 2 tsp parsley
  • 2 tsp sage
  • 1 TBS paprika
  • 1 1/2 TBS onion powder
  • 1 1/2 TBS garlic powder

 

DIRECTIONS:

Add the parsnip, daikon radish, and garlic into a 10 quart pot with the chicken broth. Heat on medium-high heat until boiling, then reduce to medium heat. Cook for about 15 minutes before adding more ingredients.

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In a large sauce pan (I used a wok-style pan), cook the bacon until it is no longer pink (do not cook until it is crispy). Remove the bacon, slice into small pieces, and set aside.

WITHOUT draining the bacon grease, add the onion to the same saucepan and saute over medium-high heat for about 3-5 minutes, or until semi-translucent.

Meanwhile, add the potatoes, cabbage, Swiss chard, and seasoning mix to the 10 quart pot and mix well. Continue to cook on medium or low-medium heat.

Add the ground pork sausage to the pan with the onions and cook until the meat is almost browned. Then add the slices of bacon and continue cooking until the sausage is completely browned and thoroughly cooked.

Drain the meat in a metal strainer, and add to the 10 quart pot, along with the green onions.

Continue to cook until potatoes are tender, but not mushy, and until the greens are soft (about 10-15 minutes). The total cooking time should not be more than 45 minutes.

Turn off the heat, but leave the pot on the burner and add the rice milk. Stir to combine, wait about 2 minutes, and serve.

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If you make this recipe and enjoy it, please let me know and please share! Check out more recipes using the tabs on the right. Thanks for visiting!

Cinnamon Waffles (GF, DF, NF, SF, EF)

Fall is here! Well it is for those of us in a colder climate.  I’m actually from the South, where we do not actually get a fall-time, just a very confused winter that goes from shifts 50 degrees from day to day later in the year.

Now I live in Washington, where the September 21st is pretty much literally when fall starts every year and you can count on the weather to change at that exact time.  Now, of course, I love to pull out the scarves, sit down with a pumpkin latte, and eat cinnamon everything this time of year!  So here are some allergy-free cinnamon waffles for those little ones who have allergies, or anyone else who may enjoy them!

 

INGREDIENTS:

cup GF flour (I use one with garbanzo bean, tapioca, and sorghum)

1/2 cup Buckwheat flour

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/4 tsp Allspice

1 TBS ground cinnamon

1/2 ripe avocado

1 small ripe banana

2 TBS avocado oil

2 TBS honey

1 1/2 tsp vanilla extract

3/4 cup rice milk (or other dairy free milk)

1 sweet apple, peeled & diced (Gala, or other sweet variety)

 

DIRECTIONS:

In a large bowl, mix the flours, baking powder, baking soda, salt, Allspice, and cinnamon to combine.

In a separate bowl, use a fork to mash and mix the avocado and banana together, until it becomes a mushy texture, smooth texture.  Add the avocado oil, honey, and vanilla extract and mix until combined.  Then add the rice milk and mix again.

Add the liquid mixture into the large bowl with the flour mixture and mix them together until they are combined and there are no more chunks of flour.

Gently fold in the diced apple.

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Heat a waffle iron according to the manufacturer’s instructions and spray with avocado or canola oil cooking spray to prevent sticking.  Add the batter and cook according to your waffle iron. I use one that makes Belgian waffles, and it takes about 3 minutes on each side.

These come out nice and crispy! They are a dark color because of the buckwheat, but the nutty flavor from this flour goes great with the cinnamon.

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Serve with a nice healthy syrup: Add frozen blackberries (or blueberries, or other sweet berries) to 1 TBS honey in a small bowl and microwave for about 30 seconds to make blueberry syrup. Maple syrup actually tastes even better, but my daughter’s tummy cannot handle any syrups, so we use honey.

If you enjoy this recipe, please check out more recipes and food ideas from the tab on the right. Also, please share this with your friends and leave me a comment telling me your experience making it. Thank you!