Allergy-Free Recipes From 'Sodium Girl'
Food allergies are becoming a growing issue with both adults and kids. Over 50 million Americans suffer from an allergy to some sort of food.
Eggs, dairy and gluten are a few of the common culprits. Jessica Goldman Foung, author of the “Sodium Girl’s Limitless Low-Sodium Cookbook,” visited Access Hollywood Live to share a few of her favorite allergy-free treats.
Dairy-Free Float Bar
(Serves 8 to 10)
- 2 to 4 pints of dairy-free ice cream or sorbet
- 64-ounces of all-natural soda (minimum)
- Fresh fruit for garnish (optional)
- Fresh mint for garnish (optional)
Pick one float combination (below) or choose several, buying small 6 to 8-ounce bottles of soda in different flavors. Either way, keep the ice cream and sodas cool in large, ice-filled buckets or coolers. And when it’s time to open the float bar, pull out a few pints and bottles at a time. Line up the cups or mason jars, a few serving spoons, and the fruit and herb garnishes. Get crafty and make signs with your favorite flavor combinations. And then let guests scoop, mix, and float!
- Apple Pie: Vanilla Coconut or Almond Milk Ice Cream + Sparkling Cider
- Berries And Cream: Vanilla Coconut or Almond Milk Ice Cream + Sparkling Berry Soda
- Tropical Float: Pineapple or Mango Sorbet + Vanilla Coconut Ice Cream + Ginger Ale
- Sunny Citrus: Lemon Sorbet + Sparkling Lemonade
- Cafe Latte: Coffee Coconut or Almond Ice cream + Cream Soda
- Tea Sparkler: Green Tea Coconut Ice Cream + Ginger Ale
Egg-Free Strawberry Short Stacks
(Makes 4, Three-Layer Mini Cakes)
- 1 cup strawberries, diced
- 1/2 tsp honey
- 1 lemon, zest and juice, divided
- 1 cup all-purpose flour
- 2 tablespoons granulated white sugar
- 2 teaspoons baking powder
- 1 cup milk (cow, nut, or coconut!)
- 2 tablespoons coconut oil, melted + extra for cooking
- 1 large banana, mashed
- 1 teaspoon vanilla extract
- 1/2 cup blueberries, optional
- 1 cup Greek yogurt
Mix the diced strawberries with the honey and lemon juice in a medium bowl. Then cover and refrigerate for 1 hour to a full day ahead. When it’s time to make the cakes, whisk the flour, sugar, and baking powder together in a small mixing bowl. Then, in a medium bowl, combine the milk, melted coconut oil, mashed banana, vanilla, and lemon zest. Add the dry ingredients to the bowl with the wet ingredients and stir until it makes a thick batter.
In a large skillet, melt a 1 teaspoon of coconut oil over medium heat. When hot, add the banana pancake batter to the pan, making three mini pancakes at a time (about 2 inches in diameter). Cook until the pancakes turn golden in color, about 2 to 3 minutes. Flip and cook again on the other side, another 2 to 3 minutes. Remove the cooked pancakes to a plate or baking sheet and cover in foil while you continue cooking the rest of the pancakes, Finally, to build your cakes, take one pancake and spread a tablespoon of yogurt on top. Spoon some macerated strawberries over the yogurt and cover with another pancake, another layer of yogurt, and some more of the macerated strawberry. And then repeat one more time to form a three-layer cake with yogurt and strawberries on top. Note: if you’re making these cakes for a larger number of guests, just multiply the recipe!
Dairy-Free: Gooey Quesadillas
Pepper Pumpkin Quesadillas
- 1 red bell pepper
- 1 cup no-salt-added canned pumpkin puree
- 1/2 tsp salt-free garlic powder
- 1/4 tsp chili pepper
- 1/4 tsp ground cumin
- 1/4 tsp ground clove
- 1/4 tsp freshly ground black
- 1/4 cup chopped, fresh cilantro
- Corn tortillas
- Lime, cut into wedges
Preheat oven to broil and line a small baking pan with foil. Cut the bell peppers in half and remove stem and seeds. Lay it flat side down on the foil and then place in the oven, on the middle rack, to broil for 12 to 15 minutes until charred. Take out the pepper and carefully flip it into a small bowl, using the foil to tightly cover the bowl, so the peppers can steam. Wait until cool to the touch, about 15 minutes, then remove the skin of the pepper and roughly chop. Transfer to a blender or food processor. Add in the pumpkin puree and spices. Blend until creamy.
Then, slather your spread onto a corn tortilla. Sprinkle on some cilantro and then top with a second. Transfer the quesadilla to a hot, dry pan and cook over medium-high heat until the bottom tortilla begins to get crispy, about 3 to 5 minutes. Carefully flip to the other side and cook again until crispy, another 3 to 5 minutes. Remove from pan and let the quesadilla cool to the touch. Then slice in triangles and serve with lime wedges.
Cilantro Pea Quesadillas
- 2 cups fresh or no-salt-added frozen peas (10oz)
- 1/4 cup tightly packed fresh cilantro leaves
- 1/2 tsp whole cumin seed
- 1/4 tsp chipotle powder
- 1 lime, juice and zest
- 1 tbsp olive oil
Fill a medium bowl with ice and water and place it in the freezer to chill for 5 minutes. Meanwhile, bring a medium pot of water to boil and add the peas, cooking until tender and bright green, about 2 to 3 minutes. Immediately drain the peas and transfer them to the ice water bath. Let them cool for 5 to 8 minutes. Then drain the peas again and transfer to a blender or food processor. Add the remaining ingredients and puree until smooth.
Then, slather the spread onto a corn tortilla and then top with a second. Transfer the quesadilla to a hot, dry pan and cook over medium-high heat until the bottom tortilla begins to get crispy, about 3 to 5 minutes. Carefully flip to the other side and cook again until crispy, another 3 to 5 minutes.
Remove from pan and let the quesadilla cool to the touch. Then slice in triangles and serve warm.
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