High in Flavor, Low in Allergens Recipes Everyone Will Love

Quinoa Tabouli

Yield: about 10 cups

Quinoa makes an ideal substitute for bulgur and combines well with the traditional Middle Eastern flavors of this time-honored salad.

  • 1 1/2 cups quinoa, rinsed well and drained
  • 3 cups water
  • 2 cups coarsely chopped fresh parsley
  • 2 cups cherry tomatoes, cut in half
  • 1 English cucumber, peeled and diced
  • 2/3 cup sliced scallions or chives
  • 1/4 cup fresh lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 4 teaspoons dried mint
  • Salt and pepper

Place the quinoa in a medium saucepan over medium heat, and toast it until the grains are dry, fragrant and turn a shade darker, about 5 minutes. Add the water and bring to a boil. Cover, reduce the heat to low and simmer until all the water is absorbed and the grain is tender, about 12 to 15 minutes. Remove from the heat and let stand, covered, 5 minutes.

Fluff the quinoa with a fork and transfer it to a large bowl. Let it cool, fluffing it occasionally with a fork. When cool, add the parsley, tomatoes, cucumber, scallions, lemon juice, olive oil, mint, and salt and pepper to taste. Toss gently until evenly mixed. Adjust seasonings, if necessary. Serve at once or thoroughly chilled.

Variations: To turn this salad into a more substantial main dish, add one or more of the following:

  • * 1 to 1 3/4 cup drained cooked or canned chickpeas
  • * 1 cup halved and thinly sliced red radishes
  • * 1 cup diced carrots

Instead of cherry tomatoes, substitute 2 large ripe tomatoes, diced.

Marvelous Millet Loaf

Yield: about 8 servings

Millet is a highly digestible and very versatile grain. Although it can be made fluffy, much like a pilaf, when it is cooked with abundant water millet becomes soft and tender with a texture similar to polenta. It makes an ideal foundation for a meatless loaf. Because this loaf is made with cooked millet and is not baked, it’s much quicker to prepare than other types of dinner loaves.

  • 1 cup millet
  • 2 1/2 cups water
  • 1 cup finely chopped onions
  • 1 cup finely chopped or shredded carrots
  • 1 cup finely diced celery
  • 1 1/4 teaspoons salt
  • 1/2 teaspoon crushed garlic
  • 1/2 teaspoon dried thyme, well-crumbled
  • 2 tablespoons extra-virgin olive oil 1/2 to 1 cup chopped nuts or seeds (pistachios or raw or toasted walnuts, cashews, pignolia nuts, hazelnuts, almonds or sunflower seeds)

Oil a large loaf pan and set aside. Rinse the millet well and place it in a large saucepan along with the water, onions, carrots, celery, salt, garlic, and thyme. Bring to a boil. Cover, reduce the heat to medium-low, and simmer for 30 minutes. Remove from the heat and let stand 10 minutes.

Stir in the oil and nuts or seeds and mix well. Spoon into the prepared loaf pan, packing the mixture down firmly. Place on a cooling rack and allow the loaf to rest in the pan at room temperature for 15 to 30 minutes. Carefully turn the loaf out of the pan onto a cutting board or serving platter. Cut into slices and serve.


Sloppy Joes

Yield: about 2 cups

This quick staple is a bean-based version of Sloppy Joes that both kids and grownups adore. Serve it over rice, polenta, mashed potatoes or gluten-free noodles.

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 3/4 cups drained cooked or canned pinto or black beans, or French lentils (one 15- or 16-ounce can)
  • 1/2 cup ketchup
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon prepared yellow mustard
  • 1 teaspoon sugar
  • Salt and pepper

Heat the oil in a medium saucepan. When hot, add the onion and saute until it is tender and lightly browned, about 10 minutes. Coarsely chop the beans, either by hand or by pulsing them briefly in a food processor. Add the chopped beans, ketchup, vinegar, mustard and sugar to the onion and mix well. Reduce the heat to medium and simmer uncovered for 10 minutes, stirring often. Season with salt and pepper to taste. Spoon the hot mixture over rice, polenta, mashed potatoes or gluten-free noodles. Serve at once.

These recipes are reprinted with permission from: Food Allergy Survival Guide by Vesanto Melina, RD, Jo Stepaniak and Dina Aronson, RD, (c)2004, Healthy Living Publications.

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