Allergy Shmallergy

Simplifying life for families with food allergies.

Chilly Outside? Warm Up with Allergy-Free Game Day Chili January 30, 2015

Just as scrumptious as when I originally posted several years ago….

In the mood for chili, I decided to adapt my mother’s already-delicious recipe to be allergy-free and to include a few more vegetables.  The result was a fantastic dairy-free, egg-free, nut-free, gluten-free meal that everyone loved.  [NB:  I cut the chili powder, and red pepper by about 1/3 (so 1 Tbsp chili powder and slightly less than 1/2 tsp red pepper flakes) to appease the taste budettes of my kids.]



1 lb ground turkey

2 large onions, minced

2-4 garlic cloves, crushed

olive oil cooking spray

1 zucchini, shredded

28 oz can diced tomatoes

6 oz can tomato paste

1/2 tsp salt

1/2 tsp crushed pepper

1 bay leaf

1 1/2 Tbsp chili powder

1 tsp cumin

1/4 cup fresh basil (chopped) or 1 Tbsp dried basil

16 oz can red kidney beans, rinsed


Spray large saute pan with cooking oil, saute onion and garlic for 2 minutes; then add turkey.  Cook , stirring and breaking up with a spoon, until the turkey is no longer pink (about 5 minutes).

Add chili powder, cumin, salt and red pepper flakes, stir and cook for 1 minute.  Add can of diced tomatoes, tomato paste, and zucchini and simmer for 10 minutes.  Add bay leaf, basil and beans; cover and simmer for 1 hour.

 Grated Zucchini Ready for the Pan

Serve with Whole Grain Tostita Chips.  Enjoy!


Allergy-Friendly Superbowl Party Dips January 31, 2013

No matter who you’re cheering for this weekend, everyone wins with these allergy-free dips.   And not only are they safe, but they are extremely easy to make.  Bring one to your Super Bowl party and score points for deliciousness!


unaltered image by Valerie Hinojosa via Flickr


Kick-Off Guacamole

Salsa and guacamole are especially great for us food allergic parents.  There’re almost always dairy, egg, and nut-free.  And, fresh tortilla chips are totally addictive!


2 Tbsp coarsely chopped red onion

1 Tbsp fresh lime juice

pinch of sea salt

1 garlic clove

1/2 small jalapeno pepper

1 ripe peeled avocado

(optional 1 Tbsp cilantro leaves)


Place first 5 ingredients in food processor; pulse 5 times or until finely chopped.  Add avocado; process until smooth.  Optional:  Sprinkle with cilantro.



You can buy pico de gallo (usually found in the precut/salad area of your grocery’s produce section).  Peel and mash avocados.  Add desired amount of pico de gallo and a pinch of salt. Squeeze in a little fresh lime juice and stir.  Ready to be devoured!

Serves about 4.


Halftime Hummus

Hummus is off-limits to those with a sesame seed allergy like my son.  The key ingredient, tahini, is sesame seed paste.  So, if you’re ready, here’s an easy-to-prepare sesame seed-LESS recipe to try. Pair it with pita strips, chips or a crudite platter. Perhaps you (or, at least, your dip) will be the star of the halftime show!


1 can chickpeas, rinsed and drained

1 clove of peeled garlic  (or 1/4 teaspoon garlic powder if you don’t have the fresh on hand)

1/2 teaspoon cumin

1/8 teaspoon salt

Canola Oil


Mix everything except oil in a food processor until chickpeas are chopped fine.  Drizzle in oil through the chute while processing until the mixture holds together (or other desired consistency).  Water can be substituted for up to half the oil for a lower fat version.


Eat with carrots, pretzels, pita, or tortilla chips.  Enjoy!


Are You Ready for Some Dairy-Free Dip?! I Mean…. Football?! February 5, 2012

So, the big day is fast approaching!  And, to me, that means food as much as football.  I’m very excited to try this new recipe I’ve concocted.  It’s a little twist on the tradition 7-layer dip, the biggest of which is that it is completely dairy-free.



  • 16 oz refried beans (I used refried black beans)
  • 1 (1.25 ounce) package taco seasoning mix or just under 1/4 cup
  • 8 oz Tofutti (or any other dairy-free) sour cream
  • 2-3 large avocados
  • 2 tablespoons lime juice
  • 2-3 tablespoons chopped green chilis
  • 4 tomatoes, chopped
  • 2-3 green onions, chopped
  • 1/2 cup corn kernels
  • 3-4 tablespoons fresh cilantro (or parsley if preferred)
  • 1 (14.5 ounce) package corn tortilla chips


  1. Spread the bean dip across the bottom of a rectangular baking dish (mine was 7 1/2 x 11 inch, but I suspect you could use the standard 9 x 13).
  2. In a small mixing bowl combine the sour cream and taco mix; mix well.
  3. Spread the sour cream mixture over the beans.
  4. Layer the chilis, tomatoes, green onions and corn over the sour cream.
  5. Place in oven and bake for 15-20 minutes or until warm.
  6. Mash the avocados with lime juice and spread over layer dip.  Sprinkle with cilantro.
  7. Serve with tortilla chips for dipping.

Spread the beans

Sour cream and taco mixture

Tomatoes, Green Onions, and Green Chilis


Now, considering this is the Super Bowl, I couldn’t resist the urge to get creative.  So, here’s what I intend to do in order to turn the layer dip into a football field.


4 pretzel rods, cut in halves

dairy-free icing (see next post for dairy-free, egg-free recipe)

extra dairy-free sour cream


Take cut pretzel rods and assemble into goal posts, using a bit of frosting to “glue” ends together.  Let sit.  Once hardened, place through avocado layer.  Place 2-3 tablespoons of extra sour cream in plastic sandwich bag.  Cut small tip of corner from bag and squeeze sour cream through hole to pipe lines onto the “football field.”

Goal posts waiting to harden


Now serve.  And, go team!