Cybele`s Allergy-Friendly Dinners

Transcription

Cybele’s Allergy-Friendly Dinners
by Cybele Pascal
www.CybelesFreeToEat.com
#freefrom
Chicken“ Parm” Casserole
Versions of this quick n’ easy “Chicken Parm” have been kicking around the internet for years.
And trust me, they caught my attention, first for their lower fat content, but second, for their
ease. The healthy brilliance of this dish lies in replacing the fatty breading usually associated
with Chicken “Parm” with a crouton topping instead. Voila, no flour, egg, and breadcrumb
coating, and no butter and oil to fry the whole shebang. Just put together white meat chicken,
red sauce, basil, croutons, and some cheese, bake it, and you’ve got dinner in an hour.
But we are a gluten and dairy-free household, so existing incarnations of the recipe were still
no good for us. I decided to deconstruct this dish for those of us with food allergies and
intolerances. The gluten part wasn’t so hard. I made my own gluten-free croutons, which my
kids liked so much, they requested a steady supply for snacking. Here’s a little secret: glutenfree bread was born to be made into croutons. The cheese part? Thinly sliced Daiya, not
shreds, for good coverage and meltability. Add the cheese and croutons in the second half of
cook time, for a melted but still soft cheesy topping, with crunchy croutons intact. Please note
that thinly sliced Daiya mozzarella is available at the deli counter at Whole Foods. Ask them to
slice block Daiya thin for you. Or buy the wedges and slice it super thin yourself. ______________________________________________________________________________________________________________
Cybele’s Allergy-Friendly Dinners | © 2015 Cybele Pascal.
Page !1
Chicken “ Parm” Casserole with Gluten-Free Garlic
Croutons
Serves 8
3 cups Gluten-Free Garlic Croutons (recipe on page 3)
4 cups Easy Chunky Marinara (recipe on page 4)
2 pounds chicken tenders
Salt and freshly ground pepper
8 ounces thinly sliced Daiya “Mozzarella”
6-8 leaves basil, for garnish
Pre-heat oven to 350°F. Wash and pat the chicken tenders dry. Sprinkle both
sides liberally with salt and pepper. Spread 1 cup of Chunky Marinara in the
bottom of a 9 x 12-inch baking dish. Transfer the tenders to the baking dish
in a single layer.
Spoon 2 cups of marinara evenly over chicken, making sure all the tenders
are covered with sauce. Bake in center of oven 20 minutes.
Remove from the oven, and add half of the thinly sliced cheese in a single
layer. Top evenly with the croutons. Top croutons with another single layer of
the remaining cheese. Bake 20 minutes more, or until the chicken registers
155°F-160°F on a meat thermometer, and the sauce is bubbling up around
the edges and the cheese has melted. (Please note that really small tenders
might take 5 minutes less, so check them early.)
Transfer casserole from the oven and let rest 10 minutes before serving. Serve garnished with coarsely torn basil, or cut into a chiffonade. Cut
casserole into 8 servings, and transfer to a plate with a spatula. Serve with a
little of the remaining marinara sauce on the side.
*For allergy-friendly bread that’s gluten-free and free of the top-8 allergens, seek Ener-G
brand.
Allergy-Free Chicken “Parm” with Gluten-Free Garlic Croutons © 2012 by Cybele Pascal. This
recipe first appeared in the September issue of Easy Eats.
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Page !2
Gluten-Free Croutons
These crunchy croutons can be stored tightly covered at room temperature,
but don’t expect them to last, as kids devour them like candy.
Gluten-Free Garlic Croutons:
Makes 3 cups
6 tablespoons EVOO
4 medium cloves garlic, pressed, or minced fine (1
tablespoon)
½ teaspoon Kosher salt
½ teaspoon dried oregano, crushed between your fingers
5 heaping cups gluten-free* white bread, cut into ½-inch cubes (about 8
slices, preferably stale)
To make croutons, preheat oven to 350°F. Combine EVOO, garlic, salt,
and oregano in a small bowl, whisking well to combine.
Put bread cubes in a large bowl. Drizzle with the olive oil mixture, tossing
gently with a rubber spatula. Use the rubber spatula to scrape out all the
oil mixture onto the bread cubes. Once tossed to coat evenly, transfer
bread cubes to a baking tray, evenly spaced into a single layer. Bake
20-25 minutes, using a spatula to turn the croutons once halfway
through baking, until lightly golden and dry. Note that staler bread will
bake more quickly, since it has less moisture to bake out. Transfer
croutons from oven to a wire cooling rack, and let cool to room
temperature.
To make “Cheesy” Gluten-Free Garlic Croutons, follow instructions
above, sprinkling 1 cup dairy-free cheese alternative shreds (such as
Daiya or GoVeggie!) over bread cubes just before baking. Note that the
“Cheese” may seem goopy at first while baking, but it will become
crunchy. Break apart any croutons that are clumped together after
cooling.
*For allergy-friendly bread that’s gluten-free and free of the top-8 allergens, seek Ener-G brand.
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Page !3
Easy Chunky
Marinara
I wrote this recipe for those of us who want
to be sure our sauce is really allergy-friendly,
but also, for those looking to avoid excess
sodium. Most jarred sauces are loaded with
salt. Look for Muir Glenn tomatoes, when
you make this sauce, they are lower sodium,
organic, and canned in BPA-free cans. This
fresh, lightly simmered sauce is great for all
your Italian American recipe needs, from
pizza, to pasta, to bakes. Buon Appetito!
Easy Chunky Marinara
Makes 4 cups
2 tablespoons extra virgin olive oil
4 medium cloves garlic, pressed, or minced fine (1 tablespoon)
¼ teaspoon red pepper flakes
1 28-ounce can crushed tomatoes
1 14-ounce can diced tomatoes
½ cup chopped basil
Pinch of salt
Freshly ground pepper
Combine EVOO, garlic, and red pepper in a heavy pot over medium-high heat. Cook 2 minutes, stirring often, until garlic is aromatic. Add tomatoes, and bring to
a boil. Reduce heat to low and simmer for 15 minutes, stirring occasionally, until
slightly thickened. Remove from heat. Stir in basil, a pinch of salt, and a few turns
of freshly ground pepper. Let cool to room temperature. Store tightly covered in
fridge. Will last well for 2 weeks.
Easy Chunky Marinara © 2012 by Cybele Pascal
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Page !4
Allergy-Friendly Meatballs
I like little meatballs. The cute small ones
cook more quickly, and are the perfect
mouthful. Eat them on their own with some
gluten-free garlic bread, or over your glutenfree pasta of choice. I use 85% lean beef in
this recipe, so they don’t dry out, but you can
use whatever is best for you.
I often use cornflakes in place of wheat bread
crumbs in chopped meat recipes, as it binds,
without being boggy. And Ener-G egg
replacer does a fantastic job of replacing the
traditional egg. (If you can’t eat corn,
substitute brown rice bread crumbs instead.) ______________________________________________________________________________________________________________
Page !5
Allergy-Friendly Meatballs
Serves 6
1 1/2 cups unsweetened cornflakes (or other flaked cereal of choice, or 1/2 cup
gluten-free bread crumbs)
1 pound ground beef (85% lean)
3 tablespoons minced parsley
2 cloves garlic, minced fine
2 tablespoons simple tomato sauce (be sure it’s smooth, not chunky, or in a pinch,
you can use ketchup)
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 teaspoons Ener-G egg replacer mixed with 2 tablespoons rice milk
1 tablespoon + 1 1/2 teaspoons rice milk
2 tablespoons olive oil
4 cups simple/basic tomato sauce
Put cornflakes in a Cuisinart, and pulse until you have reduced cornflake crumbs
to 1/2 a cup.
Combine ground beef, parsley, garlic, tomato sauce, salt, pepper, egg replacer,
and rice milk in a large mixing bowl. Mix well, using your hands to thoroughly
combine. (Take your rings off first!) Once well mixed, add cornflake crumbs and
mix in well.
Using a 1-tablespoon cookie scoop or regular tablespoon, scoop out balls, setting
them aside on a plate. You should have enough to make about 30 balls. Once
you’ve scooped them all, wet your hands slightly with cool water, and roll balls
until smooth, wetting your hands as often as needed.
Heat olive oil over medium-high heat in a deep heavy pan. Cook the meatballs in
two batches, 4-5 minutes each, until brown, shaking the pan a few times. Remove
meatballs from pan and set aside.
Add simple red sauce to pan, bring to a boil, and then reduce heat to low. Add
meatballs back to pan. Loosely cover and simmer over low heat for 30 minutes.
Serve!
*If you are looking for a meatball recipe without Ener-G egg replacer, I have great turkey meatball
recipes in my cookbooks Allergy-Free and Easy Cooking and in The Whole Foods Allergy
Cookbook.
Allergy-Friendly Meatballs © 2011 by Cybele Pascal.
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Page !6
Buffalo
Wings with
Ranch
Dressing
Buffalo wings are usually dependent on
peanut oil, butter, and creamy ranch or blue
cheese dressing; this allergy-free version is
tangy, crispy, and succulent — perfect for
game night, or a barbecue, or, in my house,
any time my kids chant, “We want hot
wings!” I’ve given proportions for four as a
main dish, but it also serves eight as an
appetizer. While deep-frying might seem
horrifying, rest assured that the chicken
actually absorbs very little oil, since it’s not
battered.
I’d been working on a proper ranch dressing
for quite awhile. To my chagrin, I’d gotten it
almost right, but still not quite thick enough,
until I made the wondrous discovery that
several companies have launched soy-free
vegan mayonnaise! Tada! Ranch dressing that
lacks for nothing. It’s great with cut up veggies
for dunking.
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Page !7
Buffalo Wings with Ranch Dressing
Serves 4
3 1/2 pounds chicken wings
4 cups canola oil
1/4 cup Earth Balance soy-free buttery spread
1/4 cup Louisiana hot sauce
1 tablespoon white vinegar
Ranch Dressing (recipe on page 9)
Celery sticks
Rinse the wings under cold water and pat dry. Cut off the wing tips. Cut the wing
in two at the joint; a cleaver works well for this (or you can ask the butcher to precut them). Heat the oil in a large, deep 10-inch pot, such as a Dutch oven, over
high heat, to 400°F on a candy or oil thermometer.
Sprinkle the wings with salt and pepper and add half of the wings to the oil with
tongs, using the tongs to stir and submerge all the wings. Don’t worry; they can
be a bit crowded. Cook, stirring occasionally with the tongs, for 10 to 11 minutes,
until deeply golden and crispy. Remove from the oil, and drain on a paper towellined platter. Repeat with the second batch of wings.
Meanwhile, make the wing sauce by melting the buttery spread in a small pot
over medium heat. Add the hot sauce and vinegar, bring to a simmer, and remove
from the heat.
Put the wings on a platter and spoon the sauce over them. Serve with the Ranch
Dressing and celery sticks.
Reprinted with permission from Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat,
Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame by Cybele Pascal, copyright © 2012.
Published by Ten Speed Press, an imprint of the Crown Publishing Group. Photo credit: Chugrad McAndrews
______________________________________________________________________________________________________________
Page !8
Ranch Dressing
Makes 11/4 cups
1/2 cup rice milk
2 teaspoons freshly squeezed lemon juice
1 small clove garlic, finely minced or pressed
1 tablespoon finely chopped fresh parsley
1 tablespoon finely chopped celery leaves
3/4 cup vegan soy-free mayonnaise
1 teaspoon Dijon mustard
1/4 teaspoon xanthan gum
1/4 teaspoon salt
Freshly ground pepper
In a small bowl, combine the rice milk with the lemon juice. In a blender or mini
chopper, combine the garlic, parsley, celery leaves, vegan mayonnaise, and
mustard. Pulse a few times. Add the rice milk mixture, and pulse. Add the xanthan
gum and blend well. Add the salt and pepper to taste and blend until rich and
creamy. You will have about 11/4 cups. Store in the fridge in an airtight container
for up to a week.
Reprinted with permission from Allergy-Free and Easy Cooking: 30-Minute Meals Without
Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame
by Cybele Pascal, copyright © 2012. Published by Ten Speed Press,
an imprint of the Crown Publishing Group. Photo
credit: Chugrad McAndrews.
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Page !9
Hungarian
Goulash
with
Buttery
No-Egg
Noodles
Hungarian Goulash is a cool
weather favorite, hailing from
Eastern Europe. The key ingredient is
sweet Hungarian paprika, which has
a warm exotic flavor. This dish
usually contains gluten, dairy and
eggs, but there’s no need for any of
that here.
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Page !10
Hungarian Goulash with Buttery No-Egg Noodles
Serves 4
2 pounds boneless beef chuck roast, cut into 2-inch chunks, generously
seasoned with salt and pepper
6 tablespoons superfine brown rice flour
3 tablespoons canola oil, divided
2 cups thinly sliced yellow onion
2 tablespoons Hungarian sweet paprika
2 tablespoons finely minced garlic
2 cups low-sodium beef broth (look for allergen-free brands)
3 tablespoons tomato paste
Big pinch salt
½ cup vegan plain yogurt (preferably Greek style So Delicious
coconut milk yogurt)
1 tablespoon red wine vinegar
1 teaspoon lemon juice
Salt and pepper, to taste
Buttery No-Egg Noodles (recipe on page 12)
Chopped dill, for garnish
Dredge seasoned beef in flour, shaking off extra.
Heat 2 tablespoon oil over medium-high heat in a large Dutch oven. Add half of
the beef to the pan, and brown on all sides, about 4 to 6 minutes total. Transfer
cooked beef to a plate.
Add remaining 1 tablespoon oil and repeat the process with remaining half of
beef. Add onion, paprika and garlic to the pan, and cook while stirring for 30
seconds. Add broth, and deglaze, scraping up browned bits from bottom of pan.
Add tomato paste, stir well, and add back beef and big pinch of salt. Bring to a
boil, reduce heat to low, and cover. Cook at a low simmer until meat is fork
tender, about 2 to 2½ hours, stirring occasionally.
Remove from heat, stir in yogurt, vinegar and lemon juice, and season with salt
and pepper to taste.
Serve over Buttery No-Egg Noodles and garnish with dill.
Hungarian Goulash with Buttery No-Egg Noodles © 2013 by Cybele Pascal. This recipe first appeared in the
Fall 2013 issue of Allergic Living Magazine.
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Page !11
Buttery No-Egg Noodles
Makes 2 cups
8 ounces gluten-free fusilli or spiral pasta
½ cup frozen peas
2 tablespoons dairy-free, soy-free margarine (such as Earth Balance
Soy-Free Buttery Spread)
1 tablespoon chopped dill
Cook noodles according to instruction on package. In last minute of cooking, add
peas. Drain. Toss cooked pasta and peas with margarine and dill, and season to
taste with salt and pepper.
Hungarian Goulash with Buttery No-Egg Noodles © 2013 by Cybele Pascal. This recipe first appeared in the
Fall 2013 issue of Allergic Living Magazine.
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Page !12
Japanese-Style Chicken Curry
(Wafuu Chicken Curry)
Wafuu Chicken Curry is a very popular
weeknight meal in Japan. It’s mild, and richly
comforting. The combo of potatoes and
apples makes it a great cool weather recipe,
and the mild slightly sweet flavor is a big hit
with kids. Traditional ingredients used in this
recipe often contain soy, gluten/wheat,
peanut, and sometimes bonito flakes (fish).
I’ve replaced these allergens with delicious
allergen-free substitutions, without the
slightest sacrifice to flavor. Feel free to
double this recipe so you have leftovers
throughout the week, as it only gets better
on days two and three! ______________________________________________________________________________________________________________
Page !13
Japanese-Style Chicken Curry (Wafuu Chicken Curry)
Serves 4
4 cups chicken broth (look for allergen-safe brands)
3-inch square piece Kombu seaweed
1 pound boneless skinless chicken thighs, cut into 1-inch pieces
Kosher salt and freshly ground pepper
1½ cups diced yellow onion
2 teaspoons finely minced or grated fresh ginger
2 teaspoons finely minced garlic
2 tablespoons curry powder
1/8 teaspoon cayenne pepper
3 tablespoons brown rice flour (preferably superfine)
2 tablespoons crushed tomatoes
2 teaspoons apple cider vinegar, divided
2 large carrots, peeled and cut into ½-inch rounds
1 pound Yukon Gold potatoes, cut into 1-inch pieces
1 bay leaf
1½ Fuji apples, peeled, cored and roughly grated (1 cup)
2 teaspoons honey
4 cups cooked white rice
Combine chicken broth and Kombu in a medium pot. Bring to a simmer over
medium-high heat, reduce heat to medium-low and simmer for 15 minutes.
Generously season chicken with salt and pepper. Add 2 tablespoons oil to a large
skillet or Dutch oven over high heat. Once oil is just starting to shimmer, add
chicken and cook, stirring often, until golden brown on all sides, about 6 minutes.
Remove pan from heat and transfer chicken to a plate.
Return pan to stove, reduce heat to medium-high, and add remaining 2
tablespoons oil. Add onion, ginger and garlic, and cook, stirring often, until onions
are starting to soften, about 2 minutes. Add curry powder and cayenne, and cook,
stirring, 1 minute more. Sprinkle in the brown rice flour, and cook, stirring
continuously, until browned and aromatic, about 2 minutes.
(Recipe continued on page 15)
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Page !14
Japanese-Style Chicken Curry (Wafuu Chicken Curry)
(Continued)
Remove pan from heat and add ½ cup broth, stirring vigorously to combine. Add
two more ½ cups broth, stirring vigorously after each addition, and incorporating
any browned bits from bottom of the pan.
Return pan to heat, remove Kombu, and add remaining chicken broth, crushed
tomatoes and 1 teaspoon cider vinegar. Stir well to combine, scraping up
remaining browned bits from bottom of pan.
Add carrots, potatoes, reserved chicken, and bay leaf. Bring to a boil, reduce heat
to medium-low and loosely cover. Cook at a slow simmer, stirring often, for 30
minutes, or until potatoes are just tender when pricked with a fork.
Add shredded apple, honey, 1 teaspoon apple cider vinegar and a big pinch of
salt. Stir well and loosely cover. Continue to cook at a slow simmer for 15 minutes,
or until the apples have melted into the curry, and the potatoes and carrots are
really tender.
Serve over steamed rice.
Japanese-Style Chicken Curry (Wafuu Chicken Curry) © 2013 by Cybele Pascal. This recipe first appeared in
the Fall 2013 issue of Allergic Living Magazine.
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Page !15
Chicken, Sweet Potato
and Cauliflower Vindaloo
with Quinoa
Vindaloo hails from Goa India, and can be
made with pork, prawns, lamb, chicken or
beef. Goa was settled by the Portuguese, and
this dish is a direct reflection of that influence
with the tangy combo of vinegar and spice.
Portuguese Vindaloo usually includes malt
vinegar, which is derived from barley. To keep
it gluten-free, I opt for apple cider vinegar. ______________________________________________________________________________________________________________
Page !16
Chicken, Sweet Potato and Cauliflower
Vindaloo with Quinoa
Serves 4
2 teaspoons finely minced garlic
1 teaspoon finely minced or grated ginger
2 teaspoons curry powder
1 teaspoon garam masala
½ teaspoon cayenne pepper
Large pinch cinnamon
1 pound sweet potatoes, peeled and cut into 1-inch pieces
2 cups diced yellow onion
1 pound boneless skinless chicken breast, cubed into 1-inch pieces
3 whole cloves
8 peppercorns
1 teaspoon sugar
½ teaspoon salt
¼ cup apple cider vinegar
1 medium head cauliflower, cut into bite-sized florets (about 5 heaping cups)
1 14.5-ounce can crushed tomatoes (1¾ cups)
1 cup chicken broth (look for allergen-safe brands)
4 cups cooked quinoa
½ cup coarsely chopped fresh cilantro
Grind the first 6 ingredients into a paste with a small food processor or a mortar
and pestle. It will be dry.
Heat oil in a large pan over medium-high heat. Add sweet potatoes and sauté
until golden, about 8 minutes. Use a slotted spoon to transfer to a bowl.
Add onions to the pan and sauté until translucent, about 3 minutes.
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Page !17
Chicken, Sweet Potato and Cauliflower
Vindaloo with Quinoa
(continued)
Add chicken, cloves, and peppercorns, and cook stirring often, until chicken is no
longer pink, about 6 minutes. Add sugar and salt, and sauté 3 minutes more until
chicken is turning golden brown.
Stir in the spice paste and sauté for 1 minute. Stir in vinegar, then cauliflower,
tossing well to coat. Add tomatoes and chicken broth and bring to a boil. Reduce
heat to medium, loosely cover and simmer, stirring often, for 5 minutes.
Add reserved sweet potatoes, loosely cover and cook 3 minutes more.
Serve over quinoa and garnish with cilantro.
Chicken, Sweet Potato and Cauliflower Vindaloo with Quinoa © 2013 by Cybele Pascal. This recipe first
appeared in the Fall 2013 issue of Allergic Living Magazine.
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Page !18
Pasta e Fagioli
with “Cheesy”
Garlic
Croutons
Pasta e Fagioli is about as comforting as a
bowl of soup can get. The hearty combo of
vegetables, beans, and pasta make a
complete meal, perfect for any chilly night,
or wonderful for lunch the next day. And the
“Cheesy” Garlic Croutons are an added
bonus. Store them tightly covered at room
temp… but don’t expect them to last, as
kids devour them like candy. This recipe makes enough for a hearty meal
for 4, plus leftovers. I’ve swapped out the
traditional allergens of gluten/wheat,
anchovies (fish), egg, and dairy usually
present in this dish, with olive oil, glutenfree pasta, dairy and soy-free “cheese”, and
allergy-friendly bread. To make this vegan,
swap vegetable broth for the chicken broth,
and omit the prosciutto. ______________________________________________________________________________________________________________
Page !19
Pasta e Fagioli with “Cheesy” Garlic Croutons
Serves 8
2 tablespoons extra-virgin olive oil
2 ounces nitrite-free prosciutto, chopped (½ cup)
2 cups diced yellow onion
3 stalks celery, chopped
2 large carrots, chopped
1 tablespoon finely minced garlic
1 tablespoon finely minced fresh rosemary
½ teaspoon crushed red pepper
¼ cup dry white wine
Big pinch salt
4 cups low-sodium chicken broth, plus more as needed
1 28-ounce can diced tomatoes
1 cup gluten-free pasta shells (I like Tinkyada brown rice pasta for this)
2 15-ounce cans cannellini beans, drained and rinsed
¼ cup chopped fresh parsley
½ teaspoon lemon zest
Salt and pepper, to taste
‘Cheesy’ Garlic Croutons (recipe on page 3)
Heat oil in a large pot or Dutch oven over medium-high heat. Add prosciutto and
cook 3 minutes, or until crispy. Transfer with a slotted spoon to a paper towel
lined plate to drain.
Add onion, celery and carrot to the pot and cook 7 minutes, or until the
vegetables start to soften. Stir in garlic, rosemary and crushed red pepper and
cook 1 minute. Add white wine and salt, and cook while stirring to deglaze
bottom of pan, until almost all wine has evaporated. Incorporate chicken broth,
diced tomatoes and pasta with a gentle stir. Bring to a boil, reduce heat to
medium and simmer uncovered until the pasta is tender, about 12 to 15 minutes.
Mash half of the beans. Stir the mashed beans and whole beans into the pot and
cook 5 minutes more. Add more chicken broth as necessary if the soup is too
thick. Remove from heat, stir in reserved prosciutto, parsley and lemon zest. Add
salt and pepper, to taste. Ladle into bowls and top with croutons.
Allergy-Friendly Pasta e Fagioli with “Cheesy” Garlic Croutons © 2013 by Cybele Pascal. This recipe first
appeared in the Fall 2013 issue of Allergic Living Magazine.
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Page !20
Stuffed Acorn Squash
with Millet, Spinach,
Cranberries, and
Hemp Seeds
Who says millet is just for the birds? Not
anymore, it’s not! This old-world gluten-free
grain is high protein and delicately flavored.
It’s the perfect stand-in for couscous if you
cook it right. Read on for the most delicious
stuffed squash, packed full of nutrients
galore. And so easy! I was shocked by how
much my kids loved this, and I will be
making it in heavy rotation now. ______________________________________________________________________________________________________________
Page !21
Stuffed Acorn Squash with Millet, Spinach,
Cranberries, and Hemp Seeds
Serves 4
1/2 cup millet
1 1/2 cups water
2 small acorn squash, halved and seeded
1 tablespoon olive oil
1/2 cup chopped sweet or yellow onion
2 large cloves garlic, minced or pressed
1/4 cup dried cranberries
1 (5- to 6-ounce) bag baby spinach
1 tablespoon cider vinegar
1 teaspoon sugar
1/4 cup shelled hemp seeds, toasted (see note)
4 heaping teaspoons fine gluten-free breadcrumbs (I like Ener-G for this)
4 heaping teaspoons Earth Balance soy-free buttery spread or olive oil
Combine the millet and water in a small pot over medium-high heat. Bring to a
boil, reduce the heat to medium-low, and simmer, covered, for 18 minutes, until
the water is absorbed. Don’t stir the millet or it will become creamy. You want it to
cook up like rice, and refraining from stirring will accomplish this.
Meanwhile, spray the insides of the acorn squash halves with cooking spray or
brush lightly with olive oil. Sprinkle with salt and pepper. Place face down on a
large microwave-safe dish (I just use the microwave tray). Cover (I use a large
mixing bowl, it’s okay if the squash halves have to overlap a bit) and cook for 16
minutes, or until the squash is tender.
Mash half of the beans. Stir the mashed beans and whole beans into the pot and
cook 5 minutes more. Add more chicken broth as necessary if the soup is too
thick.
Meanwhile, heat the olive oil in a large heavy pan over medium heat. Add the
onion and cook for 2 minutes, until tender. Add the garlic and cranberries and
cook, stirring, for 1 minute. Add the spinach and cook, stirring often, until wilted, 2
minutes. Add the vinegar and sugar, stir, and season with salt and pepper. Cook,
stirring, for 1 minute. Remove from the heat and stir in the hemp seeds.
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Page !22
Stuffed Acorn Squash with Millet, Spinach,
Cranberries, and Hemp Seeds
(Continued)
While the millet is cooking, preheat the broiler on high.
Once the millet is cooked, fluff it lightly with a fork. Combine 1 cup of the millet
with the spinach mixture and toss. Put the squash halves cut side up in a broilersafe pan or on a rimmed baking tray. Divide the filling evenly among the squash
halves, mounding it slightly. Top each squash half with 1 heaping teaspoon
breadcrumbs and dot each with 1 heaping teaspoon buttery spread. Broil 8
inches from the heat source for 4 to 5 minutes, until browned.
Note: To toast hemp seeds, heat a small frying pan or a skillet over medium heat.
Add the hemp seeds and cook, stirring often, for 2 to 3 minutes, until golden and
aromatic.
Reprinted with permission from Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat,
Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame by Cybele Pascal, copyright © 2012.
Published by Ten Speed Press, an imprint of the Crown Publishing Group. Photo credit: Chugrad McAndrews.
______________________________________________________________________________________________________________
Page !23
Spring Vegetable Risotto
Brimming with the bounty of spring, this
risotto is so flavorful that you won’t even
miss the customary Parmesan. Tender
asparagus, baby zucchini, and young peas
are rounded out by the delicate notes of
sweet onions, fresh herbs, and early season
tomatoes. Luckily, you can find these
ingredients year round, so bring a little spring
to your table, all year long! Prep all
ingredients, read the recipe through, and be
ready to go. Risotto is easy, but requires
continuous attention. ______________________________________________________________________________________________________________
Page !24
Spring Vegetable Risotto
Serves 4
4½ cups vegetable or chicken broth (or stock)
¼ cup olive oil
1 tablespoon dairy-free, soy-free margarine or buttery spread
1 cup finely chopped sweet onion (e.g. Vidalia or Walla Walla)
2 garlic cloves, finely minced
1½ cups uncooked Arborio rice
½ cup dry white wine
1 small zucchini, finely chopped
12 ounces small asparagus, chopped into ¼-inch pieces
1 cup fresh shelled peas, the smaller the better
3 plum tomatoes, seeded and finely chopped
¼ teaspoon salt, plus a pinch for finishing
¼ cup chopped fresh flat leaf parsley, divided
¼ cup chopped fresh basil, divided
Freshly ground black pepper, to taste
Extra-virgin olive oil, to serve
Black truffle salt, to serve (optional)
In a medium saucepan, bring broth to a slow boil. Reduce heat and simmer over
lowest possible heat.
In a large pot or Dutch oven, heat olive oil and margarine over medium heat. Add
onion and cook, stirring often, for 2 minutes or until aromatic. Add garlic and
sauté 1 minute. Add rice and sauté until glistening, about 1 minute. Add wine and
cook while stirring until absorbed, about 2 minutes.
Add ½ cup heated broth to rice. Simmer while stirring continuously over medium
heat until all broth is absorbed. Repeat, continuing to add 3 more cups heated
broth, a half cup at a time, stirring continuously after each addition, until
completely absorbed. After 10 minutes, stir in zucchini, asparagus, peas,
tomatoes and ¼ teaspoon salt. Add another ½ cup broth and continue cooking
as before, for 8 to 10 minutes, (reduce heat if simmering too hard) or until rice
and vegetables are just tender, and ½ cup broth remains. Turn off heat. Add final
½ cup broth, half of herbs, pinch salt and a few turns of black pepper. Cover and
let rest 2 minutes.
Serve immediately, topped with remaining fresh herbs, drizzled with extra-virgin
olive oil and sprinkled with a little black truffle salt, if using.
Spring Vegetable Risotto © 2014 by Cybele Pascal. This recipe first appeared in the Spring 2014 issue of
Allergic Living Magazine.
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Cybele`s Allergy-Friendly Dinners

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