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.

Gluten Free, Dairy Free Chicken á la King

On a cold, rainy, late winter day, nothing tastes more comforting than a hot, creamy meal. If you’re avoid dairy and wheat, as I am, making a dinner that meets that criteria can be tricky. Changing out a few ingredients with comparable dairy/gluten free options is much easier and tastier than one might think. The secret is a “roux” that is created from blending dairy free margarine with finely ground rice flour and chicken broth. The best part is you’ll be warmly satisfied and your happy intestines will thank you for it.

Gluten Free Dairy Free Chicken á la King*

Serves 4

4 tablespoons dairy free margarine (I use Earth Balance brand)

4 tablespoons finely ground rice flour** (may use brown rice flour instead)

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

1 cup of cooked chicken, chopped

1 1/2 cups of chopped shiitake mushrooms

1-2 tablespoons of extra virgin olive oil

1/2 cup jar of pimentos (drained)

1-2 tablespoons of sherry

2 sprigs of fresh rosemary, chopped for garnish (optional)

sea salt and freshly ground black pepper to taste

4 toasted, gluten free, English muffins

1. Coat a small skillet with olive oil and saute the shiitake mushrooms over medium high heat until soft (about 3 minutes). Set aside.

2. Warm chicken broth in a small sauce pan until slightly steaming, but not boiling.

3. In a large, heavy bottomed pot, melt the dairy free margarine over medium high heat. Slowly add rice flour one tablespoon at a time, stirring constantly and quickly to make a thick, dough-like mixture called a roux.

4. Slowly pour in chicken broth, continuing to stir constantly and quickly, to incorporate the broth with the roux into a thick, gravy-like mixture. It is important to work fast during this process so that the ingredients blend smoothly. If the base has to much broth, shake in a bit more rice flour one tablespoon at a time, stirring constantly.

5. Reduce temperature to medium heat and continue to stir to avoid scorching. Add cooked chicken, sauteed mushrooms, jar of pimentos, sherry, salt and pepper until well combined and warmed throughout.

6. Serve immediately over toasted English muffins and sprinkle with freshly topped rosemary.

* If gluten or dairy is not an issue in your diet, replace dairy free margarine with butter, rice flour with all purpose flour and gluten free English muffins with toasted wheat bread or English muffins.

** gluten free, rice flour can be bought at Whole Foods, the natural food section of your grocery or online. Ener-G brand is the only brand that is free of potential cross-contamination from nut flours.

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.

Blooming Valentine

Hearts, flowers, candy... love. It’s Valentine’s Day again. The quintessential Hallmark holiday. No need to fluff their coffers. Make your own Valentine to show your sweetheart how much you really care. Just a few pieces of colored paper, some fancy scissors and a little time will mean more to the love of your life than a quickly picked, mass produced Kansas City creation. This idea transforms the symbolic heart into a flower and has no shortage of syrupy sweet jargon. It’s up to you to add the words of sincerity and feeling. Have fun, but most importantly, let your loved one know how much they are

loved and appreciated.

Supplies

Red, white, and shades of pink card stock

Heart punch

Scalloped scissors

Black, fine tip Sharpie marker

Small jewel (used for Scrapbooks)

Glue stick

Double sided tape

Craft glue

Metal ruler

X-acto knife

Self-healing mat

Pencil

With ruler, pencil and X-acto knife, measure and trim red card stock to 8.5" x 5.5" on self-healing mat and fold in half so the finished size is 4.25" x 5.5". Punch four hearts from the shades of pink card stock and fold in half, set aside. Measure and trim white card stock with scalloped scissors to the finished size of 3.75" x 5" and adhere to front of folded red card stock with double sided tape. Using stick, glue the right half of each heart to the white, scalloped paper in the flower petal formation. Allow space for the center jewel. Place a small dollop of craft glue in the center of the flower and press on the jewel. After the jewel dries slightly for a couple of minutes, write message with black, Sharpie marker. I wrote, “Thinking of you...” opening inside to: “... makes my heart BLOOM!” Center a heart punch in the inside of the card to create interest and dimension. Finish with a personalize message of love.

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

Silly Pumpkin Gourd

Pumpkin gourds – or jack-be-littles, as some say — are the perfect size for small hands to decorate. Easily grasped and light weight, children love to paint, draw on and stick these fall harvest treasures. This quick and easy craft uses classic, brass push pins with colorful coatings — found at most office supply stores. The push pin points are dull enough to keep most kids safe, but if your children are still at risk of randomly swallowing or sniffing small objects than this is an activity I would avoid. I used this craft for my son’s second grade class Halloween party and they loved it. Some of the children used multiple “eye” push pins to create a monster gourd, others only used one eye to make a cyclops. The pumpkin gourds are inexpensive enough to buy in bulk and display in groups to add a festive Halloween spirit to every room of your home.

Supplies

pumpkin gourd or “jack-be-little”

brass push pins with colorful tops

black, permanent Sharpie marker

white paint pen

1. With black Sharpie marker draw dots on white and yellow push pins to make pupils for your eye balls. Placing the dots in various locations around the circular push pin front will provide added expression for your face as well.

2. Use white paint pen to draw fangs or teeth on other colored push pins like blue, green or red.

3. Push the pins into the pumpkin gourd to create your silly (or scary) face design.

©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