Gluten & Dairy Free Vanilla, Bourbon French Toast

If you had asked me ten years ago “What are two foods that you could not live without?” I would have answered bread and cheese. Yet here I am, after spending my last three years with constant digestive issues, avoiding gluten (everything made from wheat, rye, and barley) and dairy (cheese, ice cream, milk). Is it a sacrifice? Sometimes. Mainly when we’re eating out or at a party. Is it worth it? Absolutely. I do not miss the painful cramps or the uncomfortable, tight waistband that made me look and feel three months pregnant. Gratefully though, I have discovered an entire world of products and recipes full of flavor and indulgence that abates any longing for my past culinary desires.

My two latest brand obsessions that I recently discovered are Udi Gluten Free Breads and So Delicious Coconut Milk. The bakers at the Udi company based in Denver, Colorado, have created a tasty line of bread, bagels, pizza crust, muffins, sweet rolls and more. After trying many varieties of store-bought gluten free bread (most of them from the frozen food section) Udi far and above surpasses other brands with a product that has a fresh, soft, light texture and tastes closer to my former life than anything else I’ve eaten. Bravo Udi! It is a bit on the pricey side (close to $6 for a loaf of bread), but again, well worth the cost (there’s a $1-off coupon available on their web site). Udi brands are also dairy and nut free, an added bonus for food allergy sufferers.

There are so many wonderful qualities of So Delicious Coconut Milk it’s something I think everyone would benefit drinking even if dairy doesn’t affect you. Other than being dairy and soy free (an excess amount of soy may disrupt hormone balances), it’s low in calories (just 50 per serving) and sugar (the unsweetened variety has 0 grams), is fortified with 10% of the Daily Recommended Allowance (DRA) of calcium, vitamin A and magnesium; 30% DRA of vitamin D, and 50% DRA of vitamin B12 (click here to see benefits of vitamin B12). Although the label reads 5 grams of saturated fat, it is mostly a special, healthier version of saturated fat (yes, there is such a thing) called “medium chain fatty acids (M.C.F.A.s). These “healthier” fats are not easily stored in the body, but burned as energy instead. Plus, all the ingredients are non-genetically modified, often organic, and the So Delicious parent company, Turtle Mountain, applies strict quality control methods to eliminate non-declared food allergens. Even though the Food and Drug Administration recently declared coconut as part of the tree nut family, it is usually not a problem for those allergic to tree nuts as it is distantly related (please check with your allergist to confirm this is right for you). So Delicious makes a plethora of coconut milk products including drinking milk, coffee creamer, yogurt, and ice cream. The French vanilla coconut coffee creamer and unsweetened drinking milk are my personal favorites.

With all that said, here’s a breakfast I thought I would never enjoy again — French Toast. To my delight, this recipe is such a treat I barely remember that it is gluten and dairy free when I savor every last bite. Born and raised in Kentucky, I am very partial to anything with bourbon. If you like a strong bourbon flavor (like I do) feel free to add a tablespoon to this recipe. Though, for most who may prefer a more subtle flavor, stick with 2 teaspoons for this single serving. Because the gluten free Udi bread slices are small (about 4 inches square) this recipe will make four pieces of French Toast. If you’re feeding a larger party than just one, multiply recipe as needed. While hot, I highly recommend topping with dairy free margarine (I used Earth Balance brand), and warmed, REAL Vermont maple syrup. Perhaps it was my time living in Vermont in my early 20s that did it, but I have become a bit of a maple syrup snob. The Log Cabin “maple flavored” corn syrup that I grew up on now makes me cringe. Yes, again, the real thing is not cheap, but you don’t drink it like water. A little goes a long way and you may just reach nirvana when tasting it paired with the bourbon and vanilla. A dusting of powdered sugar is a fantastic finish as well.

Vanilla, Bourbon French Toast*

GLUTEN & DAIRY FREE

1 egg (preferably organic)

1/4 cup So Delicious unsweetened coconut milk

2 teaspoons real vanilla extract (better quality = better flavor)

2 teaspoons of your favorite brand Kentucky bourbon

a sprinkle of cinnamon (optional)

4 slices of Udi gluten free bread

1. Whisk all ingredients together in a wide, shallow bowl.

2. Coat bread in the egg mixture allowing it enough time to soak it up a bit like a sponge.

3. Cook slowly over a pre-heated, not stick skillet, at medium heat for about 3-5 minutes per size (or until lightly browned and egg mixture begins to cook all the way through the bread). Flipping with a thin, off-set spatula helps.

4. Serve warm with dairy free margarine and maple syrup. Dust with powdered sugar (optional). Garnish with berries.

* Of course, if gluten and dairy are not an issue, feel free to replace with wheat bread and milk.

© 2011 tricia barry biagi

Dairy, Gluten Free Apple Onion Frittata

Since my son outgrew his egg allergy almost two years ago we’ve been eating a lot of this quick and economical protein. It not only starts our day with much needed fuel to keep our brains focused and our stomachs full, but with a few additions can transition well to a healthy lunch or a light dinner. A “frittata” is an Italian version of quiche, sans the pastry crust, which is very helpful for those watching their carbs. My son calls it “egg pizza,” perhaps because of the wedge-shaped slices, but I call it the perfect healthy meal, fast. Many recipes include shredded cheese, but if enough herbs or other savory ingredients are added the dairy is not missed. In this recipe, the sweetness of the apples and the caramelized onions combined with the flavorful Italian seasoning more than suffice.

Apple Onion Frittata

DAIRY & GLUTEN FREE

serves 8

Preheat oven to 350º

2-4 tablespoons extra virgin olive oil

2 apples, cored, pealed and chopped into 1" pieces

2 yellow onions, chopped into 1" pieces

2 cups baby spinach, coarsely chopped

one dozen eggs (preferably organic)

2 tablespoons dried Italian seasoning*

sea salt and freshly ground black pepper to taste

1. On the stove, heat a large (10 or 12 inch), non-stick, oven-proof skillet over medium-high heat for a couple of minutes (I prefer the Cuisinart Green Gourmet brand)**.

2. Coat the skillet with olive oil, swirling to ensure the entire surface is covered. Be generous, it is essential to serving the frittata with ease.

3. Lower heat to medium. Slide onions into the skillet and saute for 3 to 4 minutes or until beginning to soften. Add apples and continue to cook another 5 or so minutes until onions and apples begin to turn golden and slightly browned. Taking the time to ensure the onions and apples are caramelizing will increase the overall sweetness and flavor.

4. Add Italian seasoning to onions and apples tossing to combine. Mix in chopped, baby spinach and saute until spinach begins to wilt.

5. Add a little more olive oil and mix.

6. In a separate bowl, whisk together the dozen eggs. Add salt, pepper.

7. Pour eggs in the skillet and cook on stove for 2 minutes, or until the bottom of the egg just begins to set.

8. Place in the 350º oven for 10-15 minutes and cook until the egg is set and no longer loose in the pan. Upon removal, place on cool stove top or trivet, using a thin, offset spatula to run around the edges of the pan for easier removal. Slide onto a large plate, slice in pie-shaped wedges. May be served warm or at room temperature.

* Dried Italian season may be found in the herb and spice section of your grocery. It is a combination of dried basil, oregano, rosemary, and thyme.

** According to the Environment Working Group, non-stick pans can contain PFCs, many of which breakdown into PFOA (also known as C8) in the environment and your body. Once in the body, PFOAs can circulate for years. PFOA is considered a carcinogen causing testicular, pancreatic, mammary, and liver tumors in rats.

Nut, Dairy, Gluten Free Chocolate Candy

It’s is national Food Allergy Awareness week. Living with food allergies often centers around what has to be sacrificed in order to protect oneself from anaphylaxis. My 8-year-old son, who is allergic to peanuts, tree nuts and dairy, frequently struggles with feeling excluded at school and extended family events. Describing it as “embarrassing” that he has to bring his own food to these occasions. It can be hurtful, frustrating and isolating.

We have tried to make lemon aid out of lemons, focusing on what he IS able to eat and try to create comparable, delicious, safe treats that he can enjoy or share with group. So far it’s helping — his classmates talk about how “delicious his mom’s treats are,” and many times wish that they were eating what he brought instead. These gestures have brought us joy and him pride knowing that his ‘safe’ food is desired by his peers.

One food that is usually off-limits is chocolate. Most chocolate is processed in factories that also process peanuts and tree nuts, increasing risk of cross-contamination. It also frequently has dairy as a main ingredient. Thank goodness for Enjoy Life semi-sweet chocolate chips! These tasty, little morsels have been essential for creating goodies that emphasize options instead of limits. They have allowed my son to relish in chocolate treats just like the rest of his friends and help him feel as if he’s part of the group.

This chocolate candy recipe is so simple and takes almost no-time to make. In addition to the Enjoy Life chocolate, I’ve added salted, hulled pumpkin seeds from another great nut-free company: Gerbs. Their line of nut and gluten free pumpkin seed products are addicting to eat and offer some of the same health benefits as nuts — high in protein, high in minerals such as potassium, magnesium and zinc, and high in healthy omega-6, omega-9 fatty acids. Those who have food allergies won’t miss anything with this salty sweet combination of crunchy pumpkin seeds that lend a ‘nutty’ flavor to the luscious chocolate.

Chocolate Covered Pumpkin Seeds*

1 packet of Enjoy Life semi-sweet, mini-chocolate chips

1, 3.5 oz. packet of Gerbs Nut Free Pumpkin Seeds with sea salt

1. Empty chocolate chips into a Pyrex measuring cup (or other microwave proof glass dish).

2. Microwave on high for no more than 40 seconds.

3. Remove from microwave and stir. Chocolate should begin to melt.

4. Continue to microwave at 20 second intervals, removing and stirring each time, until all chocolate chips are thoroughly melted. This should only take one or two more times.

5. Add entire packet of pumpkin seeds.

6. Using a mini-scooper, or teaspoon, drop blobs of chocolate covered pumpkin seeds in miniature, foil, candy wrappers (available at craft stores) or on a cookie sheet covered with wax paper.

7. Place in refrigerator and cool until hardened (about 20 minutes). You may speed up hardening time by placing in the freezer instead.

* The great thing about this chocolate treat is that it’s also COMPLETELY FREE from the TOP 8 FOOD ALLERGENS including: SOY, EGG, FISH, SHELLFISH, GLUTEN/WHEAT, and as mentioned, PEANUT, TREE NUT, and DAIRY! What would we do without excellent companies like Enjoy Life and Gerbs?!

© 2011 tricia barry biagi

Dairy, Nut, Gluten Free Sweet Potato Salad

Loaded with anti-oxidants such as vitamin C and beta carotene, chock full of fiber and potassium, sweet potatoes are one of those perfect foods — easy to make and satisfying to eat. They’re a staple in the weekly menu at our home. Though as warm weather returns, the desire to eat piping hot root vegetables fades for cooler, crisp cravings.

Enter sweet potato salad. Served cold or at room temperature, this flavorful mix of crunch and spice is an excellent addition to a potluck or cookout. Its light, sweetened vinaigrette eliminates wondering if the usual, mayonnaise-laden potato salad has spoiled after two hours of sitting in the backyard sun. One less reason to worry, one more reason to enjoy.

Sweet Potato Salad*

DAIRY, NUT & GLUTEN FREE

serves 4-6

2 tablespoons extra virgin olive oil

2 pounds sweet potatoes (about 2-3 large ones)

1 jalapeño pepper

1/2 red bell pepper

2 celery stalks

4 pieces of peppered turkey bacon

1/4 cup chopped fresh, flat leaf parsley

5 tablespoons white vinegar

2 tablespoons agave nectar (or honey)

1 tablespoon canola oil

1/2 teaspoon hot sauce

1 teaspoon dijon mustard

salt and pepper to taste

Preheat oven to 400º

1. Peel sweet potatoes and cut into 1" cubes. Toss with olive oil and lightly salt. In a single layer, spread on a large, rimmed cookie sheet lined with parchment paper. Cook for about 25 minutes or until sweet potatoes are soft and can be pierced with a fork.

2. Seed and dice jalapeño, red bell peppers. Use a spoon or knife to seed the jalapeño pepper as their hot oil may linger on your fingers, causing them to sting slightly. Dice celery stalks.

3. Cook turkey bacon until crisp and finely chop.

4. In a small bowl, whisk together vinegar, agave, canola oil, hot sauce, mustard, a little more salt and pepper until combined well.

5. Place cooked sweet potatoes, diced peppers, celery, bacon, chopped parsley in a large bowl. Coat with vinaigrette and gently toss until mixed. Refrigerate until serving.

* This recipe can be made the day before serving as the sweet potatoes become more flavorful when they absorb the vinaigrette.

Gluten & Dairy Free Butternut Squash Risotto

Meatless Monday’s are the latest trend for those trying to be more conscious of our Earth’s environment. As a post-Vatican II, cradle Catholic, my family has observed this tradition on Friday’s for as long as I can remember — at least during the holy season of Lent. Now days vegetarian options have exploded with taste and texture. Gone are the meals of grilled cheese sandwiches with tomato soup or crunchy tuna casserole. Going meatless isn’t the sacrifice that it used to be.

The wonderful thing about this recipe is that it covers all the bases — vegetarian, gluten free, food allergy friendly — pleasing every crowd (including my children). It is a bit more time consuming since the risotto has to be constantly stirred, but the resulting dairy-free creaminess is worth it.

My husband, whose grandfather immigrated from Lucca, Italy, made me a version of this for one of our first dates. It was the first time I had ever eaten Italian Arborio rice — the short grain variety that makes the best risotto. Gratefully, it was one of many firsts that has graced our last 14 years together and now it’s part of the regular menu at our home.

Butternut Squash Risotto

GLUTEN FREE, DAIRY FREE

6 tablespoons of extra virgin olive oil (divided)

1 medium or large butternut squash

3 inches of fresh ginger root, pealed and minced

1 medium onion diced

1 cup Italian Arborio rice

1 cup dry white wine (nothing expensive,

an affordable Chardonnay works well)*

4 cups chicken broth (I use an organic box brand)

2 cups water

sea salt and freshly ground black pepper to taste

freshly chopped flat leaf parsley for garnish (optional)

Preheat oven to 450º

1. With a sharp knife, cut butternut squash in half, vertically. Scoop out seeds. Peal and dice one half of the squash into 1" cubes. Place the solid half (skin side down) and the pealed, diced pieces on a rimmed baking sheet lined with parchment paper. Drizzle 3 tablespoons of extra virgin olive oil on top and sprinkle with salt and pepper to taste. Bake for 45 minutes or until the flesh of the solid squash is soft and can be pierced easily with a fork.

2. In a sauce pan, heat chicken broth and water until warm,

but not boiling.

3. In a large, heavy-bottomed soup pot, on medium heat saute onions in 3 tablespoons olive oil until translucent (about 8 minutes).

Add minced ginger, stirring for about 3 more minutes.

4. Pour in the cup of Arborio rice, stirring quickly to coat with olive oil/onion mixture.

5. Add white wine, stirring constantly.

6. Once wine is absorbed into the risotto, begin adding chicken broth mixture 1/2 cup at a time, stirring continually until the liquid is absorbed with each 1/2 cup. Slowly the risotto will plump and thicken.

7. After all the chicken broth has been absorbed and the risotto has a creamy texture, stir in roasted, cubed squash and lower heat.

8. Scrape soft squash flesh from the skin of the solid half and add.

9. Finish with a little salt and pepper to taste, stirring well to combine.

10. Serve on a plate or in a pasta bowl and garnish with chopped parsley. Eat while warm.

* If looking for a slightly sweeter risotto a light riesling may be used instead of the chardonnay.

** If dairy is not an issue for you, feel free to stir in a cup of freshly grated parmigiano reggiano with the squash and top with a little more parmigiano before serving.

Rosemary and Garlic Roasted Chicken

During the rush of weekday evenings it can be challenging to put a homemade meal on the table in less than an hour. Especially when it comes to cooking a whole chicken. So you might choose to save this meal for the weekend when you can be more attentive to preparation, basting and baking. In the end, it will actually save time by providing enough meat for three meals. The first feast is a tender, rosemary, garlic chicken with crispy skin. The second might be a light, sweet chicken salad with apples, tarragon and dried cranberries for lunch (see Cognizable April 2010 for the recipe). The third could be a thick, comforting, warm, “Chicken á la King” served over your favorite toasted bread. All of the recipes using healthier, food allergy friendly ingredients. The added bonus is saving money by spreading the chicken out over three meals (an organic, 3 pound, whole chicken costs around $11 at Whole Foods where I live). Not bad for three meals.

This recipe is inspired from Mark Bittman’s technique of roasting a bird at a high temperature with the breast side down for the first 20 minutes. This tip will keep the meat tender and juicy. My twist on the recipe includes sliding sprigs of fresh rosemary under the skin of the breast and shoving 5 or 6 whole, crushed garlic cloves with more rosemary sprigs inside the cavity of the bird. These additions infuse a subtle flavor throughout the chicken and your house will smell incredible.

Believe me, I never thought in my wildest dreams that I would ever be able to successfully roast a whole chicken. I did not grow up cooking along side my mom (my job was to set the table). So if I can do this, you can too. It’s a lot easier than I ever thought possible. You will be impressed with yourself when you see and TASTE the finished results.

Rosemary and Garlic Roasted Chicken

serves 4 with leftovers

GLUTEN, DAIRY, EGG and NUT FREE

1 whole, 3 pound organic chicken, thawed

6 sprigs of fresh rosemary

5-6 whole garlic cloves, crushed

1/2 cup + 2 tablespoons extra virgin olive oil

1 1/2 cups warm water

sea salt

freshly ground black pepper

Special equipment

Large roasting pan with roasting rack

Baster

Meat thermometer

Preheat oven to 500º

1. Remove the giblets from the chicken (the sack containing the heart, liver and gizzard from inside the cavity). Some choose to saute or fry the giblets for eating later, but I prefer to discard.

2. Whisk together extra virgin olive oil and warm water with a little salt and pepper in a bowl and set aside.

3. Remove rosemary leaves from two more sprigs, chop, set aside.

4. Slide two, 4-5" sprigs of fresh rosemary under skin of chicken breast.

5. Place two more sprigs of fresh rosemary inside the cavity of the chicken along with the 5-6, crushed garlic cloves.

6. Rub the chicken with 2 tablespoons of olive oil, sea salt and freshly ground black pepper to taste.

7. Place bird, breast side down, on the rack in your roasting pan.

8. Cook for 20 minutes, baste with a little olive oil mixture.

9. Briefly remove chicken from the oven and turn breast side up on the roasting rack. Baste with more olive oil mixture, sprinkle with chopped rosemary and return to the oven for 8 more minutes. After 8 or so minutes, baste again. Skin should be beginning to brown (if not, roast a few more minutes at 500º until you notice it taking a golden hue).

10. REDUCE TEMPERATURE OF THE OVEN TO 325º and baste again. Cook at this temperature until a meat thermometer inserted into the thickest part of the thigh, without touching the bone, reaches 160-165ºF. Total roasting time should be under an hour, about 50 minutes. Baste a few more times... every 10 minutes or so, to ensure the meat will be extra moist.

11. Remove the chicken from the oven and tip the pan to spoon juices into a clear measuring cup. Skim off as much fat as possible, reheat and serve with the chicken.

Carve the bird according to your preference. My kids like the legs, while my husband and I prefer the white meat from the breast. Remember that a serving of meat is smaller than the palm of your hand to allow for enough leftovers to stretch into more meals.

A. Here’s what the chicken looks like with the rosemary slid under the skin. Be sure to roll the skin back over the entire breast of meat to seal in the juices. B. Slightly crush the garlic using your palm and the flat side of a large knife.

Serve with a generous side of vegetables such as sauteed green beans in olive oil with minced garlic (as shown in the photo above) or roasted sweet potatoes and baby carrots spread around the roasting pan while the chicken is cooking.

Nut and Dairy Free Maple Sweet Potatoes

One of my favorite Thanksgiving side dishes from childhood was sweet potatoes with lightly toasted marshmallows on top. What other time of year did your parents encourage you to eat your vegetables with marshmallows? However, our family recipe included lots of butter and pecans, which were out of the question now that my son had food allergies to dairy and tree nuts. So, in order to have a traditional recipe we ALL could enjoy, I developed this super easy dairy and nut free version. While the turkey is occupying the oven, the sweet potatoes can cook in the microwave. This quickly steams them in their own moisture resulting in soft, tender potatoes. Using real maple syrup is a bit pricey, but worth the splurge. The maple, cinnamon combination create such a luscious flavor that you’ll never miss the butter or pecans.

Nut and Dairy Free Maple Sweet Potatoes

serves 6

4 pounds sweet potatoes or yams (approximately 3 large potatoes)

1/2 cup of Earth Balance Vegan Buttery Spread*

2 teaspoons cinnamon

1 cup of real maple syrup

one or two bags of small marshmallows

1. Wash the sweet potatoes well and prick all over with the tines of a fork. This lets the pressure escape while cooking in microwave and prevents the sweet potato from exploding.

2. Place the sweet potatoes on a microwave safe dish (I used a pyrex pie plate) and cook on high for 12 minutes. Turn the sweet potatoes over, so the softer side is up, and cook in the microwave for an additional 9 minutes, or until the sweet potato feels a squishy all over.

3. Set the sweet potatoes aside for about 10 minutes until they’re cool enough to handle.

4. Slice the sweet potato in half, length wise, and scrape the potato from the skin with a spoon into a large mixing bowl.

5. Add Earth Balance, cinnamon and maple syrup.

6. Mash with a potato masher until combined. They don’t need to be whipped smooth like mash potatoes, a lumpy texture is fine.

7. Spread in a 8.5" x 11" baking dish greased with Earth Balance to prevent sticking and ease with cleaning.

8. Top with marshmallows and BROIL on HI for a couple of minutes, or until marshmallows look puffy and toasted. This happens fast so watch it carefully.

* Earth Balance can be substituted with other dairy free spreads like Fleischmann’s Unsalted Margarine.

©2010 tricia barry biagi

Nut Free Ginger Chicken

Ordering Chinese takeout is a convenient dinner option for many, but since most Asian restaurants serve dishes topped with peanuts and cashews, it can be a deadly bite for those with food allergies. You can still have the taste of Asia at home with this simple Ginger Chicken recipe. Inspired by Mark Bittman from his cookbook, “The Best Recipes in the World,” my recipe uses agave nectar, which delivers a sweet sauce with a lower glycemic index. This version also has a more kid-friendly, milder flavor without skimping on deliciousness. Yet, if spicy is what you like, feel free to add a pinch of red pepper flakes. The finely chopped shiitake mushrooms are known to strengthen your immune system and have anti-cancer properties as well. (www.drweil.com) The minced ginger also has anti-inflammatory effects and helps to ease digestion. Although, the true test of success came the other evening when I was cooking this recipe — my seven-year-old son walked in the kitchen and said with delight, “Mmmm... smells like ginger! Are we have ginger chicken for dinner? I LOVE ginger chicken!” Chalk one point up for mom.

Ginger Chicken

NUT, DAIRY and EGG FREE

2 -3 tablespoons of canola oil

1 medium onion, finely chopped

4 garlic cloves, minced or pressed

one, 3-inch piece of fresh ginger root, peeled and minced

1 pound boneless, skinless chicken breast,

cut into 3/4-inch chunks (organic chicken if possible)

4-5 medium sized shiitake mushrooms,

stems discarded and diced

3 tablespoons soy sauce*

3 tablespoons agave nectar (or honey)

1/4 cup lime juice (fresh squeezed is best)

salt and black pepper to taste (optional)

1. Heat wok or large deep skillet over medium-high heat for

2 or 3 minutes. Add the oil and swirl to coat pan.

2. Add the onion, stir and cook for about 2 or 3 minutes, or until softened.

3. Add the garlic and ginger and continue to cook while stirring, about 30 more seconds

4. Include the chicken, turning the heat to high and browning all sides until the chicken is no longer pink (about 4 to 5 minutes). Reduce heat to medium.

5. Next add the shiitake mushrooms, stir and cook for

2 more minutes.

6. Lastly, drizzle in the soy sauce, agave and lime juice and cook for 2-3 more minutes while the sauce thickens.

7. Serve on brown rice, garnished with steamed broccoli.

* This recipe can be made GLUTEN FREE by substituting the soy sauce with Bragg’s Liquid Aminos All Purpose Seasoning, available at Whole Foods or your local health food store.

©2010 tricia barry biagi

Vegan Monkey Cupcakes

“Monkey see, monkey do,” was a phrase I often heard in my youth. Growing up with a mother from the rural south, most of my life lessons were defined by such folk colloquialisms. So when I came across a playful, monkey-designed cupcake on the cover a family-friendly magazine I had to attempt my best mimicry. Especially since their design and recipe was laden with dairy and peanuts (it used Nutter-Butter cookies for the ears).

My version uses a deliciously, moist vegan cupcake recipe from my favorite vegan cupcake goddesses Isa Chandra Moskowitz and Terry Hope Romero in their book, Vegan Cupcakes Take Over the World. This cookbook is not only filled with excellent vegan cupcake recipes, but also offers witty commentary that will crack a smile on the most serious of cooks. Its whimsical graphic design and cheerful photos are an added bonus. To make these cupcakes peanut free and continue in the vegan vein, I used Cherrybrook Kitchen’s Gluten Free Vanilla Graham Mini Cookies for the ears and face (the swirled imprint of the Mini Cookies add to the monkey’s folly). Instead of M&M’s for the eyes, I used mini-marshmallows (cut in half) which end up creating much more expression than a static, hard-shelled candy. The pupils, nostrils and mouth are piped on using melted, Enjoy Life, allergy-free semi-sweet chocolate chips. But the best part is — no artificial colors, flavors or preservatives — just a yummy, silly cupcake.

Makes one dozen cupcakes

Vanilla Vegan Cupcake Recipe

officially titled, “Sexy Low-Fat Vanilla Cupcakes”

directly from Vegan Cupcakes Take Over the World,

by Isa Chandra Moskowitz and Terry Hope Romero

1/2 cup vanilla soy yogurt (may substitute rice yogurt, see note*)

2/3 cup vanilla or plain soy milk (I used rice milk)

1/4 cup applesauce

3 tablespoons canola oil

3/4 cup granulated sugar

1 1/2 teaspoons vanilla extract

1 1/4 cup all-purpose flour

2 tablespoons cornstarch

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1. Preheat oven to 350º F and line a muffin pan with cupcake liners.

2. In a large bowl, whisk together yogurt, soy milk, applesauce, oil, sugar, and vanilla. Sift in flour, cornstarch, baking powder, baking soda, and salt, and mix.

3. Fill cupcake liners three-quarters full. Bake 22 to 24 minutes until a toothpick inserted comes out clean. Transfer to a cooling rack and cool completely.

* For those allergic to soy, a new product called Ricera yogurt is an excellent replacement. Read more about Ricera at their web site:

www. ricerafoods.com

Chocolate Buttercream Frosting

also directly from Vegan Cupcakes Take Over the World

1/4 cup margarine, softened (I use dairy-free Earth Balance)

1/4 cup shortening

1/2 cup unsweetened cocoa powder, sifted if there are clumps

2 1/2 cups powdered sugar, sifted

3 tablespoons soymilk (I use chocolate soymilk)

1 1/2 teaspoons pure vanilla extract

Cream together the margarine and the shortening until well combined. Add the cocoa powder and incorporate well. Add the confectioners sugar in about 1/2 cup batches and beat well, adding a little splash of soymilk after each addition. When all ingredients have been well incorporated, add the vanilla and beat until light and fluffy (about 3 minutes with a hand mixer, 7 minutes if mixing with a fork).

Decorating the Monkey Face

Chocolate Buttercream frosting (see recipe above)

36 Cherrybrook Kitchen Vanilla Graham Mini Cookies

12 mini-marshmallow (one for each cupcake)

1/2 cup Enjoy Life semi sweet chocolate chips

1 re-closable sandwich bag

kitchen shears

1. Icing cooled cupcake with chocolate frosting.

2. While icing is still soft, place two mini cookies on each side for the ears, slightly digging into the cupcake at a 45º angle.

3. Place the third cookie in the lower, center of the cookie.

4. Cut one mini-marshmallow in half with kitchen shears, position each half of the mini marshmallow, sticky side down, above the third cookie to appear as eyes.

5. Melt chocolate chips in a small, glass, microwave proof bowl for 30 seconds. Place in a re-closable, sandwich size, plastic bag (Whole Foods 365 brand is PVC and phthalate free). Squeeze chocolate down to one corner of the bag and with the kitchen shears, snip the tip of the plastic bag corner creating a small hole for piping the chocolate. Dot chocolate on marshmallows for pupils, dot chocolate at the top of the third cookie for nostrils and swoop across the bottom a quick smile for the monkey’s mouth.

Egg, Dairy, Nut Free Monkey Cupcake Design ©2010 tricia barry biagi

“Sexy Low-Fat Vanilla Cupcakes” and “Chocolate Buttercream Frosting” recipes from Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz and Terry Hope Romero

Curry Raisin Salmon Cakes with Coleslaw

From reducing the risk of heart disease to preventing colon, prostate and breast cancer, omega-3 fatty acids can be an asset to anyone’s diet. This quick recipe not only includes wild caught salmon, which is high in omega-3s, but it also incorporates curry, a spice known to reduce inflammation in our bodies. The sweetness of the raisins also pairs well with the curry’s subtle kick. The zesty aioli is an optional bonus, but truly enhances the flavor of the salmon cakes and is worth the couple of minutes it takes to make it.

As a simple, crisp compliment to the curry flavor, try my coleslaw recipe as well. It maximizes nutrition by enhancing the raw vegetables with a light, agave-sweetened dressing. Both recipes are fantastic for dinner on a steamy summer evening when you want to avoid to heating up the house with a hot oven.

Curry Raisin Salmon Cakes

2, 10 ounce pouches of wild caught, Alaskan salmon

2 organic eggs slightly beaten

2 tablespoons of mayonnaise

1 1/2 teaspoons of curry powder

1 organic apple (I used fuji) peeled, cored and diced

1/2 cup organic raisins

1/4 cup panko bread crumbs

freshly cracked pepper to taste

1-2 tablespoons canola oil

In a medium size bowl crack eggs and beat slightly. Add salmon, flaking apart any clumps. Mix in mayonnaise, curry powder, diced apple, raisins, bread crumbs and pepper. Heat canola oil over medium heat in a large skillet. Form salmon mixture into 4 or 5 patties (depending on the size you choose to create) and cook first side for 5-7 minutes, flip and cook on the other side for 3-5 minutes more. Serve with Zesty Curry Aioli (see recipe below).

Zesty Curry Aioli

1/2 cup mayonnaise

1 1/2 teaspoons curry

1 teaspoon zest of organic lemon

(a microplane rasp grater is a wonderful tool for this)

juice of one lemon (1-2 tablespoons)

pinch of salt (optional)

In a small bowl, whisk together mayo, curry, salt, lemon zest and juice until well combined. Serve atop the Curry Raisin Salmon Cakes

Coleslaw with Agave Dressing

1/2 head of green, organic cabbage

1 large organic carrot (or 10 baby carrots) julienned

1/2 cup organic raisins

Agave Dressing

1/2 cup canola oil

1/4 cup good quality white wine vinegar

2-3 tablespoons of agave nectar

(may substitute honey if agave is unavailable)

Remove outer leaves of cabbage and cut out hard white core. Shred with knife making thin slices. Peel carrot (if necessary) and julienne (cutting in long, thin slices). Mix cabbage, carrots with raisins in a large bowl and add agave dressing. Toss to combine. Serve along side the Curry Raisin Salmon Cakes.

© 2010 tricia barry biagi

Strawberry Watermelon Rocket Popsicles

Few things are more refreshing and relaxing in childhood than a cool, sweet popsicle on a warm summer day. Here’s a super simple recipe I created that is not only sugar FREE, but also made with certified organic ingredients. The kids will love the luscious strawberry flavor and adults will enjoy a taste reminiscent of a delectable daiquiri. These make an excellent dessert after a summer cookout or for the 4th of July.

Watermelon is a perfect base for homemade popsicles since it’s naturally sweet and has a high water content. This recipe will make enough “juice” to fill the popsicle molds twice — so pour your first batch and freeze, then save the rest in a pitcher in your refrigerator. You can refill the popsicle molds as they’re emptied or drink it straight if you like, the juice is so delicious it will certainly satisfy your sweet tooth. Instead of sugar, I added agave nectar (found at Whole Foods or the natural foods section of your grocery) which is lower on the glycemic index and all natural. If you’re unable to find agave nectar, honey is an easy substitute. I used organic, frozen strawberries and an organic, individual-sized watermelon from Whole Foods, but fresh finds from your local farmer’s market would be fantastic too. Once the crowd tires of strawberry (if that’s possible), change-up the recipe a bit by swapping them with frozen blueberries, raspberries or blackberries. The festive rocket popsicle molds are made by Tovolo and are reusable, dishwasher safe, and most importantly, BPA free.

Strawberry Watermelon Rocket Popsicles

2 cups watermelon (seeds removed)

10 ounce bag of organic frozen strawberries (approximately 2 cups)

1/4 - 1/3 cup of agave nectar

juice of one whole lemon, freshly squeezed (about 2 tablespoons)

Add ingredients to a blender and puree until liquified. Pour in individual molds and freeze (for about an hour or two). Once frozen, run the popsicle mold under warm water for a few seconds to release.

© 2010 tricia barry biagi

Monogrammed Birthday Sugar Cookies

Monogrammed lunch boxes, monogrammed backpacks, monogrammed pencil cases. Why not monogrammed birthday cookies? This year for their April birthday’s I made my kids monogrammed sugar cookies to share with their classmates. It was especially a thrill for my son who has food allergies. His birthday is the one day a year when he can eat the same treat everyone else is having for the birthday celebration. His friends ooh-ed and ahh-ed over the way the letter “L” was arranged to look like a maze. My daughter also proudly passed out her personalized, pink creations to her pals. And since the recipe was dairy, egg, and nut free, all her friends (with food allergies or not) could eat them without worries.

As a life-long lover of sugar cookies and after spending years searching for the perfect recipe I have finally found it! My hero, and fellow food allergy mom, Kelly Rudnicki, has an amazing web site that shares delectable recipes she’s created called www.foodallergymama.com.

She has also published a new cook book titled “The Food Allergy Mama’s Baking Book”, which can be purchased on Amazon.com.

My favorite aspect of this recipe is how the dough rolls so smoothly, without extensive cracking or falling apart. The cookies keep their shape after baking and when using parchment paper, have just the right amount of crunch and color. Most importantly, these cookies taste fantastic! The applesauce and vanilla blend so sweetly together that it’s tough to eat just one.

Since vanilla is such an essential flavor for this cookie, it is worth it to buy the best available. I used what Kelly recommended (as well as a staple on the Martha Stewart Show): Madagascar Bourbon Pure Vanilla Extract, made by Nielsen-Massey Vanillas, Inc. It is a little pricey, but worth the purchase after you’ve tasted it’s exceptional flavor. I bought my bottle at Whole Foods, but William Sonoma offers it as well. Also, Kelly uses Crisco shortening for the recipe, but I used Spectrum’s Organic All Vegetable Shortening, which works well too. Since we avoid artificial colors (due to their link in causing hyperactivity) I used India Tree Natural Decorating Colors derived from vegetables (available at Whole Foods) for the icing. I found my alphabet cookie cutters in a large tin at William Sonoma years ago, but Sur la Table sells them now individually.

EGG, DAIRY, and NUT FREE

Kelly Rudnicki’s

Sugar Cookie Recipe

Egg, Dairy, Nut Free Apple Tarragon Chicken Salad

    As the weather gets warmer, I try to minimize the meals called for heating up the oven. The solar heat gain from our large, glass windows battles the cool air enough without a hot oven aiding and abetting. 

This sweet, chicken salad recipe is just the thing to reduce the heat. 

It makes an excellent lunch or light dinner that is sure to please all the taste buds in your house. Making the extra effort to use fresh tarragon will pay off by delivering a crisp, clean flavor. I use organic apples and dried cranberries as well, since they are both considered to have high levels of pesticide residue that remain on their skin. Pink Lady apples are sweet and delicious, or Fuji apples may be substituted instead... whichever are more readily available. Whole Foods sells the Pavich brand of dried, organic cranberries, which cost only a few cents more than the ubiquitous Craisins, but will give you peace of mind knowing you’re doing something healthier for your family and your planet.

   For those interested in avoiding eggs, I use a mayonnaise called Veganaise (also found at Whole Foods in the refrigerated section). 

This tasty alternative to regular mayo is cholesterol free and made with canola oil, filtered water, brown rice syrup, apple cider vinegar, soy protein, sea salt, mustard flour and lemon juice concentrate. Other brands of egg-less mayo work well too, or if eggs are not an issue regular mayonnaise may also be used.

EGG, DAIRY, NUT and GLUTEN FREE

serves 4-6 (depending on portion size)

1 pound organic boneless, skinless chicken breast

1 apple cored and chopped 

freshly squeezed juice from half of a lemon 

(or 1 tablespoon lemon juice)

1/2 cup egg-less mayo

1/2 cup dried cranberries

1 tablespoon of finely chopped fresh tarragon (or 1 teaspoon dried)

sea salt and freshly ground pepper to taste

Generously add sea salt and pepper to a medium sized pot of boiling water and poach chicken until thoroughly cooked (about 15 minutes for fresh chicken, 30 minutes for frozen chicken). Remove pot from burner and let chicken cool slightly in the water (about 15 minutes). Meanwhile, core and chop apple leaving skin intact. In a small bowl, sprinkle the apple with lemon juice to thwart oxidation. Coarsely chop chicken. Combine all the ingredients in a medium size mixing bowl finishing with additional sea salt and pepper to taste. 

2010 © tricia barry biagi

Easy Homemade Sandwich Bread

I’ve always been a little intimidated by yeast. Before I began cooking regularly, I tried a few recipes for yeast rolls and somehow they would come out flat or hard. I just couldn’t help myself from over kneading the dough, letting it rise too much, or too little. Either way, I felt defeated. 

    Recently I was pressed to confront my fear of yeast. My husband was going on a special, low iodine diet and needed bread without iodized salt. So, I “borrowed” my parents bread-maker (which they no longer used) and went about investigating a recipe. With a few adaptations, I developed my own whole wheat, dairy free, cholesterol free version. 

In addition, the ground flax seed adds essential omega-3 fatty acids, while the agave nectar provides a low glycemic, all natural sweetness. 

    My husband has been off the low iodine diet for a couple of months now, but I still continue to make the bread since it is so easy and delicious (although now it includes iodized sea salt). I simply load the ingredients in the bread-maker before I go to bed and press start.

No more buying processed sandwich bread at the grocery store with all sorts of conditioners, preservatives, and artificial colors. Just wholesome, healthy ingredients with a satisfying taste. Plus, there’s nothing better than waking up to the smell of freshly baked bread.

Dairy Free Whole Wheat Sandwich Bread

for the bread-maker

1 1/3 cups of luke warm water

2 cups whole wheat flour*

1 cup all purpose flour*

2 tablespoons of ground flax seed

1 teaspoon sea salt

2 tablespoons canola oil

2 tablespoons agave nectar (honey may be substituted)

1 package of yeast

Add ingredients into your bread-maker and press start. 

It should take a little over four hours to rise and bake. 

Serve warm or at room temperature. 

* use organic ingredients whenever possible.

©2010 tricia barry biagi

Spinach Shiitake Scrambled Eggs with Tarragon

When I think of spring two things come to mind — the freshness of green and the wholesomeness of eggs. This omelet is inspired by both symbols of the season, but with a modern twist: shiitake mushrooms. Known to strengthen your immune system, shiitake mushrooms bring an earthy flavor that pairs well with the sweetness of the tarragon. At our home we call it “Green Eggs and Sham,” playfully referencing the Dr. Seuss classic. The “green” portion is organic, baby spinach and the eggs are organic with added omega-3s (also an excellent source of vitamin E). Using extra virgin olive oil in the pan adds a delicious, nutty flavor you won’t want to miss. In the end, it’s the title alone that convinces our kids that this is an omelet worth eating.

DAIRY FREE

serves 1

Green Eggs and Sham

2 tablespoons extra virgin olive oil (divided)

2 organic eggs with added omega-3s

1/2 teaspoon dried tarragon

sea salt (to taste)

freshly ground black pepper (to taste)

2-3 large shiitake mushrooms (coarsely chopped)

1 cup organic baby spinach (finely chopped)

Whisk eggs with tarragon, salt and pepper and set aside. Heat a small, omelet size skillet on medium heat and add 1 tablespoon of extra virgin olive oil. Saute shiitake mushrooms for 1 minute and add chopped spinach. Cook for 2-3 minutes until softened. Remove from pan and set aside. Add 1 tablespoon of extra virgin olive oil and egg mixture to the pan. Cook for 1 minute and sprinkle spinach and mushrooms across the top of the omelet. Cook for 3-5 minutes until the egg is no longer raw. Flip omelet in half and continue to cook if necessary.

©2010 tricia barry biagi

Dairy Free Irish Soda Bread

What would St. Patrick’s Day be with out a little Irish Soda Bread? 

For those of us who are sensitive or allergic to dairy, the usual butter laden variety would be treacherous. This recipe is a sweeter version than traditional soda bread and uses Earth Balance vegan buttery spread as a dairy substitute. I especially love the hearty flavor of the caraway seeds combined with the sweetness of the raisins. Legend has it that the cross cut on top of the bread wards off evil spirits for the holy feast of St. Patrick, but I find that it simply makes it easier to divide after baking. If dairy is not an issue to you, real butter and buttermilk may be directly substituted.

DAIRY and EGG FREE

serves 8 

Preheat oven to 375º

Dairy Free Irish Soda Bread

2 cups all purpose flour

1 cup whole wheat flour

1/2 cup sugar

1 teaspoon baking SODA

3/4 teaspoon sea salt

9 tablespoons dairy free margarine

1 tablespoon caraway seeds

1/2 cup raisins

dairy free “buttermilk” divided

(1 cup + 1 1/2 tablespoons of original rice milk

mixed with 1 1/2 tablespoons of vinegar)

1. Line baking sheet with parchment and set aside.

2. In a large bowl combine dry ingredients with a whisk.

3. Mix rice milk and vinegar and set aside.

4. Cut the cold margarine into small (1/4") size chunks and mix  into dry ingredients using a pastry cutter or fork until mixture is crumbly 

(do not over mix).

5. Add caraway seeds, raisins and dairy free “buttermilk” reserving 1 1/2 tablespoons to brush on top of the bread.

6. Stir until evenly moist. 

7. Gather dough into a ball. Kneed 16 turns on a lightly floured board.

8. Pat into a flat (1.5" thick) disk onto a parchment lined baking sheet.

9. Slash a cross on top with a knife, brush with dairy free “buttermilk”.

10. Bake for 30-35 minutes until golden.

11. Cut into wedges and serve warm or cool.

©2010 tricia barry biagi