Easy Chicken Wings (dairy-free, gluten-free, refined sugar-free, egg-free)

I do love chicken wings, pork ribs, all those things that are so not good for us. Since it’s my birthday today, I decided to make some of the things I love. I just put up Cinnamon Sticky Rolls and now here is my recipe for chicken wings. I bake them instead of deep frying so they are not too greasy.

Spray with a non-stick spray a cookie sheet with sides, size depending on how many wings you’re making. Preheat oven to 425 degree. If making more than a dozen, just increase the recipe.

For 10-12 drummettes, mix in a gallon baggie:

2 tablespoons cassava flour

1/2 teaspoon salt

1/4 teaspoon ground pepper

1 teaspoon garlic powder

1 teaspoon paprika

Shake to combine. Add the wings (you can use split wings if you like the fattier section as well). Shake to coat all the wings completely. Remove them from the bag, shaking off any excess flour and arrange on the cookie sheet. You don’t want them touching each other or they will stick together. Lightly spray with non-stick spray. Bake for 10-12 minutes or until you start seeing browning around the bottom. Remove from oven and turn them over so that both sides get crispy. Bake for about another 8-10 minutes.

Serve with your favorite sauce.

Cinnamon Swirl Sticky Buns (dairy-free, gluten-free, egg-free, refined sugar-free, soy-free, nut-free)

I love cinnamon rolls! In fact, I won the winter carnival for my junior class in high school with my sticky buns. Back then I didn’t worry about gluten or dairy, didn’t have any allergies then. My son recently asked me, after the cinnamon swirl bread, if I could make some rolls instead. Here’s what I came up with. The recipe makes a 12-15 rolls.

This a a very tender, soft dough and doesn’t rise as much as traditional yeasted dough.

In a large bowl mix:

1/2 cup warm water (around 100 degrees; my Nana always told me the key to yeast was to make sure the water didn’t feel hot or cold on your wrist, just wet, then it’s the perfect temperature, like a baby’s bottle should be)

1 teaspoon date sugar

1 package (2 1/4 teaspoons) active dry yeast

Stir to dissolve the yeast and then let sit for 5-10 minutes until it bubbles. Throw it out and try again if it doesn’t bubble or foam, that means its not working.

Warm over a very low heat in a small sauce pan:

1 cup non-dairy milk

1/4 cup honey, agave or coconut nectar

2 tablespoons oil

Be sure not to get this liquid hotter than the water was for the yeast or it will kill the yeast mixture when you pour it into the bowl. When the honey is melted, pour the milk mixture into the yeast and add:

1 cup whipped potatoes (don’t want any lumps in the dough!)

1 1/4 cups brown rice flour

1/2 cup tapioca flour

1 cup all purpose gluten-free flour

1 teaspoon xanthan gum

1 teaspoon salt (be sure the salt goes in last so it doesn’t affect the yeast)

Mix thoroughly. Add more brown rice flour if the mixture is too wet. You want a dough that you can handle and roll out. Grease a bowl and add the dough, put in a warm place, covered with wax paper or a clean small towel and let rise for 1- 1 1/2 hours.

For the filling you need:

1/4 cup avocado oil, coconut oil, or vegan margarine

1/4-1/3 cup date sugar

2-3 teaspoons cinnamon (more or less to taste, I was rather generous with mine and probably used more like 2 tablespoons)

Prepare a 9×12 baking dish by greasing. Remove the dough and place on a floured surface where you can roll it out to approximately a 24×30″ rectangle. You may need to add some flour to the top of the dough to keep it from sticking. Once rolled out, rub the dough with 1/4 cup of avocado or coconut oil (or a vegan margarine), sprinkle with 1/4-1/3 cup date sugar and several teaspoons of cinnamon. Beginning on the longer end, slowly roll the dough (you may need to loosen the dough from the counter with a butter knife if stuck). Tuck the ends into the roll and make sure the last side is securely attached to the rest of the roll. Cut into 1″ slices and place in the prepared baking dish. You don’t have to leave much space between the rolls because they won’t rise much at this stage. Cover with a clean towel or waxed paper and put in a warm place to rise again. (I turned my oven to 170 degrees (the lowest setting it would go) and turned it off after 5 minutes of warming so that it was approximately 100 degrees and used that to let the dough rise. Worked well.) This should only take about 1 hour.

Remove the dough from the oven and heat the oven to 350 degrees. Make the Honey-Bee Glaze like we used on the Cinnamon Swirl Bread (1/2 cup date sugar, 1/4 cup non-dairy milk, 1/4 cup agave or coconut nectar, 1/4 cup oil, 1/2-1 cup hemp hulls, sunflower, or pumpkin seeds – if too thick to pour, add a little more milk) and pour it over the rolls before baking them in the oven. Bake for 30-35 minutes, or until a toothpick inserted into a middle roll comes out clean.

Spicy Pumpkin (or Sweet Potato) Quick Bread (dairy-free, gluten-free, egg-free, soy-free, nut-free, refined sugar-free)

I really enjoy baked items that I can make without pulling out my stand mixer or even my hand mixer. This is one of those. Takes two bowls but otherwise a very easy bread to make. It’s a dense loaf but moist and tender. Perfect as a side for a salad or toasted with some non-dairy cream cheese for breakfast with your favorite protein.

Makes 1 loaf

Preheat oven to 400 degree. Generously grease a 9×5 bread pan. Mix in a medium to large bowl:

2 1/4 cups brown rice flour

1/2 cup tapioca flour

1 cup date sugar

2 teaspoons baking powder

1 teaspoon baking soda

1 1/2 teaspoons xanthan gum

2 teaspoons cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground cloves

1/2 teaspoon ground nutmeg or allspice

1/2 teaspoon salt

Mix until combined. In a separate smaller bowl whisk together:

1 can pumpkin puree

1/4 cup water

1/3 cup oil (I used avocado oil but any oil you have will work)

2 teaspoons vanilla

Add wet ingredients to dry and mix until combined. Before combining you might add one or several of the following:

1/2 cup chopped dates

1 cup chopped nuts

1/2 cup hemp hulls

or 1 cup dried fruit such as currents, raisins, cranberries, etc.

Spoon into the prepared pan, smooth over the top and place in the middle of the oven. Bake 45-50 minutes. Cool in pan or on cooling rack.

Pork with Sauerkraut (dairy-free, gluten-free, sugar-free, soy-free)

Sauerkraut was one of my mother’s favorite foods but as a child, I didn’t much care for it. Too salty for my taste! Now that fermented foods are all the rage, I thought I should try it again. At my former apartment, the dining room often served a pork with sauerkraut that was delicious, not salty at all. So here’s my version. Feel free to add diced apples or pears!

You’ll need:

1 tablespoon olive oil

16 ounces lean pork (4 chops or steaks at least 1/2 inch thick, loin)

Salt and pepper to taste

1 medium onion thinly sliced

16 ounces sauerkraut, drained

1 apple (or pear) peeled and diced

1 cup chicken stock

1 teaspoon paprika

2 tablespoons minced garlic

2 sweet potatoes peeled and cut into pieces

In a 10″ skillet with a lid, heat the oil. Dry the pork and salt and pepper to taste. When the oil is hot, brown the pork on all sides over medium heat. Turn the heat down to medium low and add the sweet potato and apple. Cover the pork with the onions and sauerkraut.

Mix together the stock, paprika and minced garlic. Pour over the pork, cover and simmer on low for at least 35 minutes. The longer and slower you cook the pork, the tenderer it will be.

Makes 4 servings.

Seared Sea Bass with Pears (dairy-free, gluten-free, soy-free, refined sugar-free)

Food bloggers, even those like me, buy a lot of cookbooks. I found one this past week, Cooking Whole30, by Melissa Urban which had some interesting recipes, many those of us with allergies can use without modification. One, probably because it’s my favorite fish, struck my fancy except it used butter and peaches, two things I can’t eat. However, it’s been my experience that pears can often be substituted for other fruits so I thought it was worth a try. Here’s the result, DELICIOUS!

For 2 servings:

4 teaspoons avocado oil

2 sea bass fillets (cod, halibut or other dense fish could be used instead of the sea bass)

Salt and pepper to taste

1 medium pear sliced

1 teaspoon rice vinegar

1/2 teaspoon of Wasabi powder

In a medium skillet, heat 2 teaspoons avocado oil then add the fish (dry it with a paper towel first so it doesn’t splatter the oil). Use medium heat and brown well on the skin side first then turn and cover to cook the meat of the fish for several minutes. Turn back to the skin side to finish cooking. This should take less than 10 minutes.

Remove the fish from the pan, salt and pepper to taste, and cover to keep warm while you sauté the pears. Add the pears directly to the fish skillet and cook for 3-4 minutes over medium heat, turning them once to brown on both sides. Add 1 teaspoon rice vinegar and cook for another minute. Add 1/2 teaspoon wasabi powder to the remaining avocado oil and whisk to combine.

Plate the fish, spoon the pieces of pear equally over both pieces of fish. Then drizzle the wasabi oil over each piece of fish. Add some salad to the plates and serve.

While the fish is cooking, core (and peel if you want but that gets rid of the fiber and the skin will be tender when the dish is finished). Also make a salad to accompany the fish:

For the salad:

Baby red romaine (or use any lettuce your family likes)

3 inches of an English cucumber sliced

2-3 of the pear slices, cut into pieces

Non-dairy cheese crumbles

Nuts or seeds (I used pumpkin seeds) (Optional)

Light Italian Dressing: In a small 1 cup jar, add 1/2 cup avocado oil, 1/4 cup rice vinegar, 1 tablespoon agave nectar, 1/2 teaspoon salt, 1/4 teaspoon ground pepper, 1 teaspoon garlic powder, and 1 teaspoon Italian herb blend. Put the lid on the jar and shake vigorously for several minutes.

Quick and Easy Orange Spice Coffee Cake (dairy-free, gluten-free, egg-free, soy-free, cane sugar-free, nut-free, vegan)

It’s difficult to find recipes for desserts that are delicious along with being allergy free. Here’s a light, delicious cake that’s quick to mix and bake. Takes longer to get all the ingredients together than to make. And nobody will believe you that it is gluten-free or egg-free, never mind that there’s no refined cane sugar in it. I used a “Honey Bee Glaze” topping but it would also work well with the standard coffee cake streusel topping. The honey bee glaze made a gooey sticky cake best served hot while the caramel like goo is still pliant. And would work well with any kind of non-dairy frozen vanilla or orange “cream”.

I’m allergic to nuts so I used hemp hulls in the topping but any nut if you can have them would work, sesame seeds or pumpkin seeds would even work well.

Preheat oven to 350 degree. Generously grease an 8×8″ baking dish. Here’s what you’ll need for the cake:

In a 2-cup bowl mix together:

1 tablespoon ground flaxseed and 2 tablespoons water

1/4 teaspoon aquafaba powder and 2 tablespoons water

Let sit several minutes while you,

Mix in a medium mixing bowl:

2 cups all-purpose gluten-free flour

2/3 cup date sugar

1/2 teaspoon guar gum

1/2 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon cinnamon

1 teaspoon allspice (feel free to substitute the cinnamon and allspice for whatever spices your family likes such as nutmeg, mace, ginger, or cloves)

Mix until combined.

Now back to the smaller bowl add:

1/2 cup oil (I used avocado oil because of its light flavor but any oil would work)

1/2 cup non-dairy yogurt (my 5.5 ounce container was exactly a 1/2 cup)

1/3 cup agave nectar

1/3 cup orange juice

2 teaspoons grated rind (rind from one large orange)

1 tablespoon vinegar

3/4 cup raisins, dried cranberries, currents, etc. (Optional)

Pour the wet ingredients into the dry ingredients and mix just until combined. Don’t worry if there are dry spots but you don’t want too many. The batter is like a biscuit or scone batter when combined.

Spread the batter in the greased pan and top with Honey Bee Glaze or coffee cake streusel (the cinnamon mixture used in the Easy Cinnamon Swirl Bread would work here, just double the recipe). Bake for 25-35 minutes or until toothpick comes out clean.

Here’s the recipe for Honey Bee Glaze adapted from the Joy of Cooking.

1/2 cup agave nectar

1/4 cup non-dairy milk

1/4 cup avocado oil

1/4 cup honey or date syrup

1/2 cup crushed nuts, seeds, or hemp hulls

Pour over coffee cake batter before baking.

Baked Fish in Paper

I love this fish! Mainly because I use sea bass but any dense fish works well. A sole or flounder wouldn’t do for this dish but cod, trout or salmon would work well. And it’s very versatile because you can use whatever vegetables you like. Quick and easy to put together if you can wrap a sandwich in waxed paper (if you were alive when we used to have to do this rather than using a baggie!), or can fold down a paper bag, you can do this, it isn’t difficult.

For 4 meals, you’ll need:

4 4-6 ounce pieces of fish

Lemons, sliced into 8-16 slices

1 small onion sliced

2 cups of diced vegetables – here you can use anything you want – have a couple of picky kids who don’t like the same veggies, use different ones for different packets – pea pods, mushrooms, yellow or zucchini squash, thinly sliced potato (white or sweet), grated carrot, broccoli, sweet pepper, cauliflower, whatever you want or like. Of course, if you use things like pea pods and pre-grated carrot, it is even easier, 1/2 cup for each piece of fish

Salt and pepper to taste

Cooking spray

Parchment paper

Tear off four approximately 18×12″ pieces of parchment paper. Spray with the non-stick spray – DON’T FORGET THIS STEP OR IT WILL STICK TO THE PARCHMENT PAPER! Place 2-4 slices of lemon on each paper (the number you use will depend on the size of your fish.

Next, add one piece of fish to each paper and then heap the vegetables on top, doesn’t matter if they fall off slightly. Salt and pepper to taste. Once you have the vegetables you want on each paper, take the short sides of the paper and lift them up and fold like you would a paper bag until they rest on top of the fish and vegetables.

Then fold the ends like on a package you’re wrapping, fold each side in and then the entire end under the package.

Place the four packets on a sheet tray with edges or a baking dish. Bake in a 350 degree oven for 35-45 minutes depending on the thickness of the fish. The packets will expand with the steam the vegetables let off (along with the lemon). Because of this steam, the fish generally doesn’t dry out because it’s sealed in the paper.

Using kitchen scissors, cut the paper (YOU DO NOT WANT TO TRY TO UNWRAP THE PACKET!). Be careful of the steam released when you cut it, you don’t want to burn yourself.

Using a spatula, lift each piece of fish onto a plate along with the vegetables (you don’t want to serve the lemon slices). The fish is delicious as is or you can serve with extra lemon slices or a tartar sauce. I often make a sauce using an avocado based vegan mayonnaise and some Chosen Lemon Garlic dressing mixed together.

Easy Ratatouille (dairy-free, gluten-free, sugar-free)

I don’t generally blog recipes that don’t originally contain allergens. But I love vegetables so I thought it was time for me to share more of my basic go-to vegetable dishes like ratatouille. So delicious, one of my grandson’s favorites, and easy to put together. Like Chinese food, the hardest and most time consuming part of this dish is chopping the vegetables.

You’ll need:

1 small yellow squash

1 small zucchini squash

1 medium eggplant (I prefer to use Japanese ones because they don’t have the bitterness but pick one with a green stem and inward bottom where the blossom was; also try to pick one that’s reasonably thin and firm to the touch)

1 cup diced onion (sweet, yellow, white, red, whichever you have on hand)

1 tablespoon to minced garlic

1 16oz can diced tomatoes

2 tablespoon tomato paste

1/2 teaspoon dried thyme

1/2 teaspoon dried marjoram

1/2 teaspoon dried basil

1 tablespoon agave nectar

Salt and pepper to taste

2 tablespoons olive oil

Heat the olive oil in a large skillet. Add the onions, squash and eggplant. Stir to combine. Cook over medium heat for 5-7 minutes turning several times. Reduce heat to low and cook another 5 minutes or until the vegetables are just getting tender. Add the canned tomatoes, garlic, herbs, salt and pepper. Cook 1-2 minutes to heat, stir in the agave nectar. Serve. Serves 4-6.

Easy Sweet and Sour Pork (or chicken or tofu) (Dairy-free, gluten-free, soy-free, cane sugar-free)

I do love Chinese food but its been off limits since I developed an allergy to soy. With the soy substitute I gave you last year on this blog, this is really delicious! It’s not quick but it is very easy to put together; takes longer to cut everything up then to cook. Do it in stages and use precut or frozen vegetables to make it even quicker.

Start by cutting into 1/2 inch pieces 1 pound of pork, chicken or tofu

Put the pork into a zip-lock bag with 1 tablespoon corn starch, 1/2 teaspoon salt and 1/4 teaspoon ground black pepper [If you are allergic to corn, use 1 tablespoon tapioca or cassava flour or arrowroot]. Shake to coat all the pieces of pork and refrigerate for at least 1 hour.

While the pork is sitting, prepare your vegetables. I’m giving the list of what I used but feel free to use whatever veggies your family likes.

1/2 large onion sliced

2 celery stalks cut on a slant

2 baby bok choy sliced

1/2 cup grated or thinly sliced carrot

1 medium bell pepper sliced and seeded (you could cut into chunks if you prefer)

1 small can water chestnuts

1 tablespoon minced garlic

1 tablespoon minced ginger (be sure to mince it well because no one wants a big piece of ginger! Or you can buy pre-minced in a jar)

Mix the sauce together:

1/3 cup chicken or vegetable stock (use a little more if you’d like a saucier dish but increase the thickener as well)

1/4 cup rice vinegar

1/4 cup date sugar (or 1/4 teaspoon monk fruit powder, 1/4 cup agave or coconut nectar)

2 tablespoons soy substitute [See recipe under sauces and dressings or use can use coconut aminos]

1 tablespoon corn starch [or cassava or tapioca flour; I wouldn’t recommend using arrowroot because it will be very slimy]

Whisk together. Tip: Put the date sugar and corn starch in the bowl first and then the liquids. Set aside.

When the pork is ready, add 2 tablespoons olive or avocado oil to a large skillet (or if you have one use a wok). When hot, add the pork in individual pieces so that each one cooks individually. In other words don’t just dump the bagful into the skillet! Turn the skillet down to medium heat and let brown for about 1 1/2 minutes before turning. It will only take about another 1 1/2 minutes for the pork to cook through. Remove from the skillet.

And the vegetables and let cook for several minutes 2-3 before turning and then give them another 2-3 minutes covered so the celery, bok choy, and carrot soften. Remove cover and add the pork back in and stir to combine.

Add the sauce and stir until the sauce thickens. This should only take about 30 seconds. And its ready to eat! Serve over rice or quinoa, or noodles.

Serves 4

Carrot Chowder (dairy-free, gluten-free)

Carrots are so versatile. Not only are they great in savory dishes like soups, salads, stews, curries, and stir-fries, but they also work very well in desserts. Here’s a great carrot soup with a hint of creamy tomato soup that’s hearty and satisfying. If you want a vegan soup, substitute the ground turkey for a ground vegan product and the chicken stock for vegetable stock.

In a Dutch oven pot, heat:

1 tablespoon olive oil and add:

1 pound ground turkey or chicken, when browned add:

1/2 cup chopped celery and

1/2 cup chopped onion and cook until onion is translucent

Add 2 1/2 cups grated carrots

32 ounce can of tomato puree

1 cup non-dairy yogurt

1 cup chicken or vegetable stock

1 tablespoon chopped garlic

1/2 teaspoon thyme, marjoram, and/or basil (I use a pre-mixed Italian blend that includes all three)

1 teaspoon salt

1 teaspoon date sugar

Cover, reduce heat and simmer until vegetables are tender, about 20 minutes. I like to serve this with seasoned croutons (gluten free of course) or gluten free rolls. Serves 4-6 depending on if you want it for an appetizer or a main dish.