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CHLA-Recipe-Ideas.Pdf RECIPE IDEAS All recipes listed are free of the top 8 food allergens unless noted with substitutions. As the information shared here is for your convenience only; it is not an endorsement of the product or a guarantee of the product's safety. Always read the ingredient label and contact the manufacturer if needed to confirm the safety of a product. Remember, product ingredients often change without notice; never assume a recipe or product is safe for your child. SIMPLE PATTERN: Choose a starchy carbohydrate base: Corn Grits, Puffed Corn or Rice or Millet BREAKFAST Cereal, Cream of Quinoa or Buckwheat Add fresh fruit: Sliced banana, mango, peaches, berries, your choice based on allergy history and family preference Add a milk-substitute or other protein: Elemental formula, oat or hemp milk (see our “Baking Substitution Guide” for milk substitutes) BREAKFAST Recipe Ideas Apple Rice Pancakes and Turkey Bacon (Applegate brand is gluten and casein free) http://www.kidswithfoodallergies.org/page/recipe-page.aspx?recid=1439&name=Apple-Rice%20Pancakes Kasha with Potatoes and Mushrooms http://www.cookusinterruptus.com/peasant-kasha_-potatoes-and-mushrooms-4136-77.html Banana Muffins http://www.kidswithfoodallergies.org/page/recipe-page.aspx?recid=332&name=Banana%20Muffins%20or%20Cake Amaranth, Quinoa, Polenta Porridge http://www.willcookforfriends.com/2013/09/amaranth-quinoa-and-polenta-porridge-the-ultimate-breakfast-bowl.html SIMPLE PATTERN: Choose a starchy carbohydrate base: Wheat Free Bread or Whole Grain, Brown LUNCH & Rice or Quinoa Noodles, Corn Tortillas (depends on your child’s allergy) DINNER Add protein: Animal or Poultry, Beans/Tofu if able Add vegetables: Your choice – remember to offer a variety and explore all the colors of the rainbow Remember to include a healthy fat: This may be the sauce, dressing, or spreads depending on your dish LUNCH or DINNER Recipe Ideas Spaghetti and Meatballs: Brown Rice Pasta (or other Wheat Free/Egg Free option), Turkey Meatballs, Marinara Sauce, Steamed Veggies Turkey Meatballs: http://www.kidswithfoodallergies.org/page/recipe-page.aspx?recid=1325&name=Turkey%20Meatballs Marinara Sauce: http://cooking.nytimes.com/recipes/1016147-simple-marinara-sauce Coconut Chicken Strips, Lemony Rice, Roasted Carrots: Chicken Strips: http://www.wholefoodsmarket.com/recipe/coconut-milk-grilled-chicken Lemony Rice: http://www.cookusinterruptus.com/saffron-rice-4136-313.html Tacos: Corn tortillas, ground beef/turkey or other meat with allergen free taco seasoning. Include other options such as; mashed avocado, chopped lettuce and tomatoes, Daiya dairy free “mozzarella shreds” (non-dairy, nut and soy free cheese alternative). Taco Seasoning Recipe: http://www.realfoodallergyfree.com/2011/04/taco-seasoning-recipe/ Pizza: Choose a Wheat/Gluten Free pizza crust mix (See our Allergen Friendly Food Manufacturers for more ideas), tomato sauce or Marinara recipe above, Daiya dairy free “mozzarella shreds” (non-dairy, nut and soy free cheese alternative), top with your choice or protein or veggies. Wheat Free Pizza Crust: http://avocadoadaynutrition.com/2014/06/millet-and-quinoa-crust-pizza-with/ Chicken Teriyaki: Marinade your chicken in recipe below, serve with mixed fresh vegetables (broccoli florets, carrots, bell pepper, snap pea, bok choy) sautéed with a bit of olive oil, and serve or rice, rice noodles, or other allergen friendly starchy carbohydrate. Chicken Marinade: http://www.paleonewbie.com/paleo-teriyaki-chicken-recipe/ SIDE Recipe Ideas Pumpkin Red Lentil Soup http://www.beachbody.com/beachbodyblog/nutrition/pumpkin-and-red-lentil-soup Millet Tabouleh http://www.kidswithfoodallergies.org/page/recipe-page.aspx?recid=1930&name=Millet%20Tabouleh SIDES Fresh Summer Salad http://www.realfoodallergyfree.com/2011/08/fresh-summer-corn-salad/ Quinoa and Rice with Sweet Potatoes: http://www.eatingwithfoodallergies.com/quinoaandricewithsweetpotatoes.html Roasted Chickpeas http://markbittman.com/roasted-chickpeas/ SIMPLE PATTERN Choose fresh fruit! Complicated desserts are certainly not required for a happy and healthy life. Something naturally sweet like fruit is a nice way to close a meal and can be as simple as sliced fruit. You can be creative and make a mixed fruit kabob or see the pictures below. DESSERT Fruit sorbet, can mix in coconut cream (try whipped!) for a more “creamy” texture. Explore the many allergen-free cookie, cake, and baking mixes available (see our “Allergen Free Manufacturer Guide”). DESSERT Recipe Ideas Coconut Macaroons http://elanaspantry.com/egg-free-paleo-macaroons/ Birthday Cake or Cupcakes http://www.eatingwithfoodallergies.com/allergyfreebirthdaycake.html Rice Pudding http://www.kidswithfoodallergies.org/page/recipe-page.aspx?recid=1190&name=Annika%27s%20Favorite%20Rice%20Pudding Blueberry Crisp http://glutenfreegoddess.blogspot.com/2012/06/gluten-free-blueberry-crumble-crisp.html Cinnamon Applesauce http://www.cookusinterruptus.com/homemade-cinnamon-applesauce-4136-68.html Cocoa Crisp Cookies https://positivekitchen.wordpress.com/2015/05/27/allergen-free-cocoa-crisp/ SNACK IDEAS – REMEMBER TO CHOOSE HOMEMADE, OR READ LABELS IF PACKAGED Popcorn Packaged Fruit Cups Homemade Granola and Bars Coconut Milk Yogurt Dairy Free “Cheese” or Hummus and Crackers Tapioca Pudding (check that it is Milk free) Fruit Smoothies Homemade muffins Fresh Fruit Crackers with Apples Fruit Leather Pretzels (check for Gluten Free, Wheat Free Homemade Hummus & Vegetables or Crackers options) Puffed Cereals Kale Chips More recipe ideas are found on FARE’s blog: http://blog.foodallergy.org/category/allergy-friendly-recipes/ CHLA does not endorse or support any specific food manufacturer or company. As this is a general guide, individual allergy specifics and growth needs vary considerably - consult with your Allergist or RD for specific meal planning and allergy avoidance education. .
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