Here is a list of recipes that I have put together. My daughter cannot have wheat, soy, eggs, dairy, or nuts (whew!), so they are all free of all of those things and pretty much allergy friendly for everyone!
The hardest part of feeding a picky toddler who has had tummy troubles all her life is not only trying to find food that she likes, but also trying to get fat, protein, Vitamin D and calcium in her. The rest is mostly pretty easy to come by since she eats plenty of fruits, vegetables, and grains, but when your toddler does not like meat and can’t have dairy… Things become rather difficult. So below are some tips that I have found to help with that.
Tip 1: Use a GF flour with garbanzo beans. Garbanzo beans have almost as much protein per serving as chicken does, so if your child eats a muffin loaded with it, she or he is also getting the protein they need. Not to mention it is a great source of magnesium, which can be hard to come by on a limited diet. I use a flour mixture from the bulk section at our local store, Chuck’s Produce, but Bob’s Red Mill also has this same mixture. It contains garbanzo bean flour, fava bean flour, sorghum, and potato starch.
Tip 2: Egg replacers: I use lots of avocados! I have actually found that mushed avocado mixed with apple sauce makes a great egg replacer. It’s mild in flavor and can dress up anything that is savory or sweet. It is also a great fat and loaded with nutirents.
Another good one is 1/2 a ripe banana for each egg. Mash the banana and use it in place of egg for pancakes or other sweet recipes that need something sticky. You can also add a tiny bit of honey to the banana for a more sticky texture.
The best trick when you can’t use egg, however, is to add a little bit of arrowroot powder to any recipe that really needs to rise. Just add it to the recipe you are following (i.e. 1 TBS added to a muffin recipe, but you’ll want to experiment to get the amounts right with different recipes).
Tip 3: Use sunbutter (sunflower seed butter) or Pumpkin seed butter in place of peanut butter, or even add it to a smoothie. The pumpkin seed butter has a pretty mild flavor, while the sunbutter will be a little more noticeable, but both taste great with a little bit of homemade jelly made with honey on zucchini bread (or whatever GF and everything else free bread you can come by). My sister makes jelly with honey instead of sugar, which works great for my daughter and I honestly like the taste much better than normal jelly, but use whatever jelly works for your family.
Tip 4: Think outside the box. I NEVER would have considered a chickpea cake as a great snack, but now that I have to think outside the box, I have found that some European-style recipes I would not otherwise make actually work great. If you try to make all foods taste the same as we know it, just with a ton of substitutions, you just won’t be able to find that many great tasting foods. But expanding your palate, so to speak (or your toddler’s) helps you enjoy different flavors and a different style of cooking.
Ethiopian food is GREAT for limited diets! We love the Berbere spice. You can even add some berbere to veggies, roast chicken, or even steaks and it is just so good! Ethiopian Injera is also a great addition to your weekly meals. Teff flour is loaded in calcium, so add some injera to the meal a few times a week, or balance it out with making teff pancakes and you can be sure your child is getting some calcium. Note: Teff is horribly expensive and hard to find in stores, but you can find a 5 lb bag for just short of $20 on Amazon.
These come out really fluffy and are surprisingly tasty. I only made these because friends of mine gave me a TON of grapes from their vines, and I had to find some way to use them. I adapted it from another recipe for concord grape muffins. I do not actually know what kind of grapes I used.. They were the size of blueberries and they tasted like Nerds candy, but not as sweet. So, I’m going with concord?
These are great for breakfast with bacon (depending on your child’s ability to chew and what type of bacon you buy) or sausage and some fruits on the side. They do not keep well, but my daughter LOVES them right off the waffle iron.
My daughter loves this spaghetti and it is a great way to get nutrients from veggies and some zinc and iron from the red meat. If you use quinoa noodles, grains are also a great compliment to this meal for your little one.
This zucchini bread comes out SUPER soft and moist. It basically just (as it says) falls apart when you pick it up. We love it (my husband and I also). It is packed with protein and grains, and, of course, veggies, making it a nice afternoon snack.
These are a modified version of my previous grape muffin recipe. They ended up being our favorite! Again, a protein/nutrient rich snack of part of a balanced breakfast.
Looking for a quick, nutritious dinner for your little one? They this stir-fry with a side of southwest hash brown patties (check out the allergy safe ones here)
This is not my recipe, but a link to an outside recipe that I HIGHLY recommend. I only modify a few things, which I mention in the blog. This is a great way to add sinc to your toddler’s diet; especially if your child likes sweet better than savory flavors!
These waffles are a great seasonal treat, although like the veggie waffles, you would want to make them when the family can eat them all at once. I have yet to find a way to reheat gluten free waffles without them getting super dry!
My whole family (including extended family) loves this recipe! This is my go-to when my daughter is having a hard day and has no appetite. I know she will eat this soup no matter what! It’s very tasty and packed with nutrients!
This is another outside link to a couple recipes, but if you have never tried Indian Fry Bread or Bannock, you should REALLY try it! It’s delicious and my daughter REALLY loves this stuff!! The only downside, yet again, is that like waffles, the gluten free version just does not keep well. The only way I have found to keep them is by freezing soon after they cool and to re-heat, microwave them in a paper towel for a few seconds, then toast them in a toaster oven. But they still may be a little chewy; especially if you microwave them too much. My daughter still eats them though.
I love this recipe! I can’t say my daughter loves it. She likes it. But it is just great for adding vitamin D and calcium to a child’s diet if they not able to eat dairy and eggs. I feed my daughter salmon at least 3 times a week (about 3 oz).
This is a nice cold weather soup with a little bit of a kick. Similar to my Winter Comfort Soup recipe, but more filling, more Cajun, and my husband likes this one more. It is a complete meal in and of itself and it fairly easy to make.
These pancakes are SO good, I had a hard time saving them for my daughter! No need for syrup, they are so good on their own! My daughter absolutely loves them.
Imperfect Produce inspired soup with meat and vegetables. Making a nice savory soup is a great way to use up vegetables if you happen to have a lot of them around. This recipe follows the basics that I like to use: pork sausage, a little bit of bacon, chicken broth, and vegetables. I usually just change up the types of vegetables and the types of seasonings to match the flavor. This soup is similar to my Winter Comfort Soup listed above, delicious, hearty, comforting.
I love roast chicken, and there is just nothing like a chicken marinated in buttermilk before being roast. It’s moist and tasty. So, here is a mock buttermilk chicken recipe for anyone with food allergies. Replace the buttermilk with rice milk, smart balance, and some apple cider vinegar. It’s one of our family favorites.
Being from Louisiana, I always love gumbo! I grew up making it, and I still make it regularly. But I wanted my daughter to be able to enjoy it as well, so for those of you with food allergies, here is an allergy friendly recipe for Cajun Chicken and Sausage Gumbo.
Again, Louisiana born… I LOVE crawfish, and I love me some crawfish etouffee! If you’ve never had it, the taste is creamy, but rich with crawfish and seasoned (only spicy if you make it spicy; seasoned, meaning strong flavor, not necessarily spice) with Cajun seafood seasoning Old Bay, that I just love the flavor of! It is a creamy sauce with crawfish tails that you eat on a bed of rice. Delicious. My northern born husband’s favorite food ever.
Need an extra source of calcium in your diet? Teff flour is the way to go! We LOVE these pancakes. Especially (if you can have nuts), if you add a bit of peanut butter mixed with jelly on top. Amazing! That is how I eat them. But even just the pancakes drizzled with maple syrup and topped with banana are a delicious, healthy treat!