food not fear

Allergy Friendly Food– recipes and restaurants


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Orange Strawberry Smoothie

I woke up today with a sore throat. It’s really not a surprise to me since I’ve been running nonstop for weeks. I really don’t have time to get sick right now, so I headed to the kitchen to whip up an orange strawberry smoothie.

Orange Strawberry Smoothie Recipe

Everyone knows that oranges are high in vitamin C, but by weight, strawberries are actually slightly higher. Instead of opening the medicine cabinet, a cold prompts me to head to the fridge. One smoothie will give me 250% of the recommended daily vitamin C intake. Paired with some extra rest, I’m hoping to kick this cold before it kicks me!

Here’s what you’ll need to make 16 oz:

1 1/2 cups of your favourite Orange juice. I drink one with added calcium since I don’t drink milk.
3/4 cup of frozen strawberries
A blender. I use an immersion blender, but I tried out my in-laws’ Ninja blender and I was highly impressed.

Blend your ingredients and pour into a glass. Enjoy.

Not only does this smoothie give you a huge dose of vitamin C, but it also provides 4 of your 13 daily fruit and veggie servings. Check out this post for more easy ways to fit more produce into your diet.

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Dairy Free Spinach and Bacon Pinwheels

Fluffy puff pastry, savoury bacon, and sweet hints of apricot. And not a drop of milk in sight!

Mmm… is your mouth watering yet? I came up with these savoury little pastries when I needed a fancy hors d’oeuvres to bring to a wedding. There among all of the catered dishes, my little pinwheels stood their ground. Everyone was surprised to discover they were dairy free too! I need to bring a snack to our Women’s Midweek Bible Study tomorrow, so it seemed like the perfect time to post my first recipe.

In every recipe I post, I will be careful to note which major allergens are avoided in the food. Each and every one will be dairy and tree-nut free because these are my allergies. When applicable, I will let you know if it can be made wheat, egg, peanut, or soy free as well. This recipe contains wheat and soy, and though it lists egg, you can easily leave the egg out and seal the dough with water.

So, let’s get started. First, gather your ingredients.


1 package of 2 puff pastry sheets. I like Pepperidge Farm.
2 cups cooked and finely diced chicken. (about 6 tenderloins or two breasts)
1/2 tsp black pepper
1 tsp seasoned salt
2 cloves minced or crushed garlic
1/2 tsp onion powder (optional)
5-6 slices of crisp cooked bacon, crumbled (I used thick cut, but regular is preferable)
8 dried apricots, finely diced.
1 cup chopped spinach (if using frozen, thaw and squeeze out excess moisture)
4 TBSP Tofutti Better than Sour Cream (packaging may be blue or white with green text– available in most grocery stores in dairy aisle)
1 egg, beaten and divided in two equal amounts.

1. Remove your puff pastry sheets from the freezer. They need to defrost 45 minutes at room temperature or overnight in the fridge.


2. Dice your chicken and cook, adding pepper, seasoned salt, garlic, and onion powder toward the end of cooking time.


3. Cook your bacon until crisp, let cool, then crumble into small pieces.
4. Chop your spinach and apricots.

(Note: the smaller you chop your ingredients, the better. It’s time consuming, but the roll will be easier and neater to cut if everything inside is tiny)


5. Combine chicken, bacon, spinach, apricot, Tofutti Better than Sour Cream, and one half of the beaten egg. Stir to combine well. Set aside.


6. Flour the surface of a clean countertop or table. Unfold your first pastry sheet. Mix 1/2 tsp of water with your remaining beaten egg and brush over the surface of the dough with a pastry brush (your fingers will work in a pinch).


7. Spread half of the chicken mixture over the surface of the dough, leaving 1″ clear at the bottom edge.


8. Carefully roll the dough, starting at the top edge. Pat the ends of the roll as you go to keep any filling from falling out.


9. Gently pat the seam with your fingers to seal the edge of the roll.


10. Wrap the finished roll in plastic wrap.
11. Repeat steps 6-10 with the second piece of dough.
12. Refrigerate for at least one hour. Dough can be made up to 24 hours in advance of baking.

13. When ready to bake, preheat the oven to 400 degrees F.


14. Remove plastic wrap and, using a sharp, serrated knife, cut the dough into 1/2 inch disks.


15. Place the pinwheels on a lightly greased baking pan. Lightly brush the tops with the egg and water mixture. I forgot– oops! But it makes the tops glossy and the filling less likely to fall out after they’re baked.


16. Bake for 15 minutes @ 400 degrees until lightly golden. Peek in around 12 minutes. Cool on the pan for 5-10 minutes.


Serve them up! They’re best at room temperature. You can refrigerate them for a day or so, but the texture is best when they’re fresh. I actually only baked one of my rolls tonight so I could take pictures (and snack on them– sooo good!!). The second roll is in the fridge waiting to be baked fresh tomorrow morning. So I get to look like I got up at 5am to make these fancy little pinwheels, when they will only add 10 minutes to my morning routine– how awesome is that?

Give them a try and let me know what you think!