04 Aug Allergen-Friendly Summer Side Dishes
Summer is usually full of social events which can be stressful for those living with food allergies. Below are some allergen friendly summer side dishes that can be perfect for any week night meal or to take to a party.
Caramelized Brussel Sprouts with Bacon
2 slices Bacon, chopped
1/4 cup Onion, chopped
12-14 large Brussels Sprouts, sliced thin
1 clove Garlic, minced
2 Tbsp. Sucanat or Brown Sugar
Salt and Pepper to taste
Cook bacon pieces and onion in a large skillet until bacon is cooked and onion is translucent.
Add brussel sprouts and garlic and cook 5 minutes or until tender.
Stir in sucanat/sugar and salt and pepper.
Roasted Asparagus and Artichoke Salad
1 large shallot, sliced thin (can sub a few thin slices of red onion or some sliced spring onion)
2-3 Tbsp lemon juice
2 pounds thick asparagus, rinsed, tough ends broken off and discarded (or saved for stock)
2 Tbsp olive oil, divided
1 teaspoon garlic powder
1 pint grape or cherry tomatoes, sliced in half
1 15-ounce jar of good quality marinated artichoke hearts, quartered or cut in half (depending on the size of the artichokes)
Soak the sliced shallots in the lemon juice as you get ready to make the rest of the salad.
To roast the asparagus, preheat the oven to 400°F. Coat the asparagus spears with 1 Tbsp of olive oil, and salt them well. Lay in a single layer in a foil-lined roasting pan, and cook for 8-10 minutes until lightly browned and fork tender.
To grill the asparagus, prepare your charcoal or gas grill for high direct heat. Coat the asparagus with 1 Tbsp of olive oil and sprinkle with salt. Grill them until nicely charred and fork tender, between 5 to 10 minutes.
Remove the asparagus from the oven or grill and cut into bite-sized pieces.
Put the asparagus and all the remaining ingredients into a large bowl and mix to combine. Add as much of the marinating liquid from the jarred artichokes as you like. Serve chilled or at room temperature
Lentil and Herb Stuffed Mushrooms
Makes 6 servings
Free From gluten and all top 8 allergens
Lentils are said to resemble mini coins, and an abundance of these tiny edible legumes symbolizes wealth in the New Year. This rich and flavorful gluten-free appetizer can be prepared through Step 4 and chilled a day in advance. Just before your guests arrive, drizzle the stuffed caps with olive oil and bake. To make vegan, omit the pancetta.
30 crimini mushrooms (2-3 inches wide)
4 tbsp olive oil, divided
1 1/2 oz (42 g) pancetta, diced (optional)
1/2 cup (120 mL) minced red onion
1 tsp chopped fresh thyme
1 tsp chopped fresh sage
pinch crushed red pepper
3 cloves garlic, minced or crushed
1/2 tsp salt + additional for mushroom caps
2 tbsp dairy-free, soy-free buttery spread
1 cup (250 mL) cooked lentils (1 15 oz can, drained)
2 tbsp chopped fresh parsley
1 cup (250 mL) gluten-free, allergen-free bread crumbs
1/2 cup (120 mL) shredded dairy-free, soy-free cheddar cheese alternative (such as Daiya)
freshly ground black pepper
paprika, for sprinkling
Preheat oven to 425° F. Line a large baking sheet with parchment paper.
With a dry paper towel, gently wipe dirt off mushrooms. Remove stems. Trim off the rough bottoms of stems. Finely chop remaining stem portions. Place mushroom caps, top-side down, on the prepared baking sheet.
Heat 2 tablespoons olive oil in a large saute pan or a Dutch oven over medium heat. Add pancetta and cook 2 minutes, stirring often. Add onion, thyme, sage and crushed red pepper and cook 2 minutes, stirring often. Add garlic and cook 1 minute, while stirring. Add chopped mushroom stems and 1/2 teaspoon salt and cook 3 minutes, stirring often. Add buttery spread and stir to combine. Remove from heat.
In a medium bowl, mash 1/2 cup lentils until relatively smooth. Stir in remaining lentils, cooked mushroom mixture and parsley. Add bread crumbs, shredded cheese alternative, and a few turns fresh black pepper. Stir gently to combine.
Lightly sprinkle mushroom cap cavities with salt. Stuff each with a rounded tablespoon of lentil stuffing. Lightly sprinkle tops with paprika.
Drizzle stuffed mushrooms with remaining 2 tablespoons olive oil. Bake for 30 minutes, until mushroom are tender and filling is golden brown. Transfer to a platter and serve warm
Vegan Tempeh Chicken Salad
1 package tempeh, cut into 1/2 inch cubes
water for boiling
2 tbsp olive oil
3 tbsp mayonnaise or vegan mayonnaise
2 tsp lemon juice
2 tbsp onion, minced
3 stalks celery, minced
1 tbsp dried parsley
1/4 tsp curry powder
dash cayenne pepper (optional)
salt and pepper to taste
The first step in preparing this vegan tempeh chicken salad recipe is to prepare the tempeh, since just like real chicken, it needs to be cooked first and it can’t be used raw, even though it will eventually be served chilled.
To prepare your tempeh, bring a few inches of water to a boil in a pot or large skillet and add the cut tempeh. Allow to simmer for 15 minutes. Drain all of the water.
Next, heat the two tablespoons of olive oil over medium heat
Add the tempeh and fry the tempeh in the oil for about 5 minutes, stirring frequently to cook the tempeh on all sides. Once the tempeh is cooked, remove the pan from heat and allow to cool.
Once the tempeh has cooled, In a large bowl, combine the cooled tempeh with the mayonnaise or vegan mayonnaise, the lemon juice, onion, celery, dried parsley, curry powder, and cayenne pepper. Stir to combine well and make sure that the mayonnaise is evenly coating the tempeh. Season lightly with salt and pepper. Taste, and adjust seasonings or add a bit more salt and pepper to taste, if you’d like.
Enjoy your tempeh chicken salad on a bed of lettuce, between two lightly toasted pieces of bread or stuffed into a pita bread for a pocket pita sandwich
Nut Free Trail Mix
2 parts sunflower seeds or roasted pumpkin seeds
2 parts raisins
2 parts Enjoy Life Nut-Free Granola, or similar nut-free cereal
2 parts dried fruit of your choice (e.g., apricots, cherries, or dates)
1 part Enjoy Life Choco Chips, or other nut-free chocolate chips (optional)
Combine 2 parts sunflower seeds or roasted pumpkin seeds, 2 parts raisins, 2 parts nut-free cereal, 2 parts dried fruit of choice and optional 1 part nut-free chocolate chips. Stir well.
Transfer ingredients to an airtight container. Dried fruits will get sticky after a few days in warm weather, but trail mix will keep at room temperature for quite a long time
Strawberry Banana Smoothie
2 bananas, fresh or frozen
2 c hulled strawberries, fresh or frozen
1-2 c orange juice
juice of one lime
1 T honey
1 T ground flaxseed (optional)
In a blender, combine juice, lime, bananas, strawberries, honey, and flaxseed. Blend, adding additional orange juice a little at a time if necessary until the smoothie is thick but pourable. Serve immediately. Makes two large smoothies