^/. in.AHL Cooking for People with Food Allergies ^M »^« ^S^;":' United States Department of Agriculture PREPARED BY Home and Garden Human Nutrition Bulletin Information No. 246 Service ^^K 2/99 Contents Food allergies or sensitivities 1 Food intolerances 1 Reading food labels 2 Clues to ingredient names 3 Nonwheat flours and starches 4 Characteristics and uses 5 Where to buy 6 Food preparation 6 Quality of baked products 6 Baking without eggs or milk 6 Baking with nonwheat flours 7 Thickening with nonwheat flours and starches 8 Amounts of flour or starch to substitute 8 Adapting family recipes 10 Meal planning 11 Recipes 12 Index to recipes ^^ Issued January 1988 Supersedes Home and Garden Bulletin No. 147, Baking for People with Food Allergies, issued May 1975 Cooking for People With Food Allergies Many people have physical reactions after eating certain foods. Whether the reaction is called an allergy, a sensitivity, or an intol- erance doesn't matter. After a doctor has diagnosed the allergy or intolerance, you must modify your diet, or your family's diet, to eliminate the offending substance. Some foods— tomatoes or nuts, for example— are easy to omit from the diet, but some foods are hard to avoid. Especially difficult are milk, eggs, corn, and wheat. This bulletin provides information to help in selecting and preparing foods that do not contain milk, eggs, corn, or wheat; tips to help recognize these ingredients in prepared foods; and recipes designed to help avoid them. Food Allergies or Sensitivities A true food allergy or sensitivity involves the body's immune system. Allergic reactions to foods may include asthma, hives, stomach cramps, diarrhea, vomiting, and other symptoms. Reac- tions may occur immediately, or hours after eating. A small amount of food may not always cause a response, while a large amount may cause a severe reaction. People of all ages have allergic reactions to foods. Although food allergies sometimes seem to disappear after childhood, they may recur years later. Foods that often cause allergic reactions include cow's milk, egg white, corn, wheat, nuts, soybean products, finfish (flounder, trout, cod), and shellfish (shrimp, crab, lobster). Simple ingredients in foods, such as corn syrup, can also produce allergic responses. When a food is found to cause an allergic reaction, all closely related foods should also be suspected. For example, someone allergic to chickpeas (garbanzo beans) may also be allergic to peanuts, since both foods are legumes. A doctor or dietitian who specializes in food allergies can provide information on related foods. Food Intolerances In contrast to a food allergy, a food intolerance is caused by an enzyme deficiency, a toxin, or a disease. Food intolerances can cause symptoms similar to food allergies— stomach cramping and diarrhea, for example. Lactose and gluten are two substances that many people do not tolerate well. Lactose Intolerance— Laciose intolerance is caused by a lack of lactase, an intestinal enzyme that digests milk sugar (lactose). Those who do not tolerate milk as a beverage may be able to eat small amounts of yogurt or ice milk, especially as a part of a meal. Lactose-reduced milk is also available. You can purchase milk to which lactase has been added, or you can add the commercial lac- tase enzyme to your milk to break down the lactose. The enzyme can be purchased from a pharmacy without a prescription. For severe intolerance, your doctor may advise avoiding all milk and milk products. If this is the case, a calcium supplement may be needed because milk is a major source of calcium in diets. Gluten Intolerance— G\uten intolerance occurs when gluten, a combination of proteins found in wheat, rye, oats, barley, and buckwheat, irritates the lining of the small intestine. As a result, nutrients are inadequately absorbed from the intestine. Gluten intolerance can range from mild to severe. The proteins in corn, rice, soybean, and tapioca flours and potato, arrowroot, and corn starches contain no problem gluten. Some people can tolerate the gluten in rye, oats, barley, and buckwheat but have an allergy to wheat. They generally need to omit only wheat flour, wheat starch, and combinations of flours that include wheat from their diets. Buckwheat is often confused with wheat, but it is a member of another plant family. However, some people are very sensitive to buckwheat. Reading Food Labels Be a label reader. Ingredients are listed on food labels in order by weight. The first ingredient is present in the greatest amount and the last in the least amount. The ingredients for a product may change, so you should make a practice of reading labels even on items you have used in the past. Some basic food products, such as catsup and peanut butter, have a "Standard of Identity" approved by the U.S. Food and Drug Administration. Labels on these foods are not required to show a complete listing of all ingredients; only optional ingredients have to be listed. The processor or distributor named on the prod- uct's label can provide further information about its ingredients, especially for foods having a Standard of Identity. Clues to Ingredient Names Food ingredients made fronn milk, eggs, corn, or wheat are sometimes listed on the label only by their technical names. For example, did you know that caseinate comes from milk? When reading labels, look for words that are clues to the presence of milk, egg, corn, wheat, and gluten in a product. Here are names to look for: Milk 9 Caseinate Casein Curds Dry milk solids Nonfat dry milk Whey Eggs Corn Albumin Ovomucin Ovomucoid Vitellin Ovovitellin Li vet! n Powdered or dried egg Ovoglobulin Dextrose Deximaltose Corn syrup Corn sugar Corn oil Corn alcohol Cornstarch Glucose Wheat I Gluten G Bran All-purpose flour Wheat flour Farina Graham flour Malt Wheat germ Whole-wheat flour Wheat starch All items listed under wheat and the following: Barley Oats Rye Buckwheat The following foods may contain milk, eggs, corn, wheat, or gluten: <9 Milk may be found in — Baked products Chocolate desserts and candies Yogurt, frozen yogurt Ice cream, sherbet, puddings Nondairy creamers Nondairy whipped toppings Meatloaf, cold cuts, frankfurters Margarine, cheese Sauces Sour cream Whipped potatoes Eggs may be found in — Baking mixes Batter-fried foods Baked products Breaded meats Custard, ice cream, sherbet Coffee or root beer Meatloaf, croquettes, sausage Noodles No-cholesterol egg substitutes Sauces, soups Corn may be found in — Powdered sugar Baking powder Baking mixes Canned or frozen fruits or juices Gum, mints, candy Soft drinks Sorbitol Sugar-cured ham or bacon |G Wheat or gluten may be found in— Ale, beer, liquor Baked products Cold cuts, frankfurters Ice cream Hydrolyzed vegetable protein Monosodium glutamate Ready-to-eat cereals Salad dressings Sauces, soups Nonwheat Flours and Starches Nonwheat flours and starches differ from wheat flour, and from each other, in their characteristics and uses. Becoming familiar with these characteristics lets you choose the flour or starch that has the best qualities for individual recipes. Characteristics and uses • Soy flour is generally milled from whole soybeans into one of three types of flour— full-fat, low-fat, or defatted. Full-fat soybean flour is the type usually available in stores for use in home baking. Soy flour is light yellow in color and has a strong nutty flavor. Because of its strong flavor, soy flour is best mixed with other nonwheat flours. Nuts, spices, or chocolate also help mask the soy flavor. • Rice flour is milled from broken kernels of white or brown rice. It has a bland flavor with a slightly grainy texture. Since rice flour lacks a flavor of its own, it can be used in a variety of baked products. • Corn flour is milled from white or yellow corn by the same process as cornmeal, but it is ground much finer. Corn flour is not available in all areas. • Rye flour has a dark color, distinctive flavor, and a slight amount of gluten. Be sure to buy only 100 percent rye flour and not a rye-wheat combination flour. Most commercially baked rye breads contain wheat flour. • Oat flour has a mild flavor. You can buy it ready to use, or you can make your own by grinding dry-rolled oats in a blender or food processor. One and one-half cups of regular or quick- cooking rolled oats makes 1 cup of oat flour. Commercially baked oatmeal breads and oatmeal cookies are usually made with some wheat flour. • Cornstarch is a fine, white starch made from corn. It is the prin- cipal starch used in cooking in this country. Cornstarch is used to thicken gravies, sauces, and desserts. • Arrowroot starch is a snow-white starch made from arrowroot, a tuberous root of a West Indian plant. Arrowroot starch thickens at a lower temperature than wheat flour or cornstarch, making it especially useful in egg sauces or other sauces that should not be boiled. Since arrowroot has no color or flavor, it's a good choice for thickening clear glazes and fruit sauces. • Potato starch is a bland, white starch made from raw potatoes. It may be used in sauces or baked products. Potato starch works best in baked products that have eggs to provide needed struc- ture, such as sponge cake. • Quick-cooking tapioca is a granular product derived from the roots of the cassava plant. It can be used to thicken puddings. where to Buy Nonwheat Grains, Flours, Starches, and Other Products Nonwheat flours, starches, and baked products are available in supermarkets, the food section of department stores, and specialty food stores. Oriental food stores have many rice-based foods that do not contain wheat. The various rice noodles, for instance, can be used in place of egg noodles or other pastas. Food Preparation Omitting a basic food or ingredient such as milk, eggs, corn, or wheat from meals can be a challenge. One or more of these foods are found in many baked products, salad dressings, soups, sauces, beverages, and mixed dishes. You may have to prepare foods that contain no milk, eggs, corn, or wheat at home in order to have varied meals and an adequate diet. Be willing to experiment. Preparing some foods at home is almost the only way to have a varied diet while avoiding substances offensive to people with food allergies. The following tips will make food preparation easier: • Look for recipes that are quick and easy to prepare. • Use convenience foods and mixes when possible. Check the label to be sure they contain only ingredients that are tolerated. • Cook extra food so that some can be used the next day or frozen for future meals. Quality of Baked Products You will find that some foods made without milk, eggs, corn, or wheat will have a different taste, texture, and appearance. Baking without eggs or milk Baked products made without eggs or milk— • have less color and flavor, • have crusts that brown less, • are usually heavier in texture, and • are more crumbly and dry out faster. Eggs give structure and help to leaven or increase the volume of baked products. You can omit eggs from many cookies with little change in texture; cakes, however, tend to be more crumbly. To help avoid this problem, serve a cake made without eggs from the pan in which it is baked, or bake it as cupcakes in paper liners. Try omitting eggs when preparing some one-layer cake mixes; however, be sure the other ingredients in the mix are those you can tolerate. Top with a tasty sauce, such as the Cherry Dessert Sauce on page 36, to add variety to a plain cake made without eggs. Milk is used in many baked products to add flavor or to increase nutritional value. If someone in your family is allergic to milk, try substituting one of the following ingredients: soy milk, fruit juice, liquid nondairy creamer (without milk or milk derivatives), or water. Fortified soy milk is nutritionally similar to milk. Baking with Nonwheat Flours When baking, you can use rice, soybean, oat, rye, or barley flour or potato starch instead of wheat flour. The strong gluten in wheat flour helps to form the structure of breads and cakes. Since nonwheat flours or starches contain weak gluten, or none, baked products made with these flours tend to be heavier and more crumbly than products made with wheat flour. Nonwheat flours work best in baked products when two or more flours are com- bined to make the most of the qualities of each. Oat, rye, barley, and buckwheat flours contain small amounts of gluten; avoid them if you have a severe intolerance to gluten. In baking with nonwheat flours or starches, keep the following in mind: • Stir flour or starch thoroughly before measuring. (Sifting is unnecessary). • Expect the batters of nonwheat flours and starches to be of a dif- ferent consistency than wheat-flour batters. Some flours make a thinner batter; others make a thicker batter. These variations are due to a lack of gluten and to the different thickening properties of the starches. • Remember that baked products made with nonwheat flours and starches tend to be heavier, smaller in volume, and more crumbly than those made with wheat flour. • Crumbling may be less of a problem with cookies or cupcakes than with layer or sheet cakes. • Cover nonwheat baked products tightly and store at room tem- perature for a short time or freeze for longer storage. These baked products tend to become dry and pick up odors when stored in the refrigerator. Thickening Foods with Nonwheat Flours and Starches Nonwheat flours and starches can be used for thickening sauces, soups, puddings, and pie fillings. Because of differences in starch content, nonwheat flours and starches differ in their ability to thicken and in the clarity of the thickened food. The chart on page 9 shows how much nonwheat flour or starch to use in place of wheat flour for thickening. Foods thickened with most nonwheat flours or starches should not be cooked beyond the point at which they thicken. Be espe- cially careful not to overbeat or overcook sauces thickened with arrowroot or potato starch, or else the sauce may become thinner. In addition, puddings, sauces, or other foods thickened with arrowroot or potato starch should be served the day they are made, as they tend to thin if held longer. Rice flour is good for thickening foods because it does not affect color or taste. Oat, barley, rye, or soybean flour can also be used for thickening, but they have a stronger flavor and may change the color of the food. Amounts of Flour or Starch to Substitute for Wheat Flour The following tables show how much of other flours and starches to substitute for wheat flour. Combinations of flours tend to pro- duce more acceptable baked products. For example, a mixture of 1 cup minus 2 tablespoons of rice flour and 1-1/4 cups of rye flour 8 will substitute for 2 cups of wheat flour. The mild flavor of the rice flour minimizes the strong flavor of rye flour, while the rye flour minimizes the grainy texture produced by the rice flour. Substitutes for 1 cup of wheat flour in baked products Kind of flour Amount Barley flour 1-1/3 cups Brown or white rice flour 1 cup minus 2 tablespoons Corn flour 1 cup Oat flour 1-1/3 cups Potato starch 3/4 cup Rye flour 1-1/4 cups Soy flour 1-1/2 cups Substitutes for 1 tablespoon of wheat flour to thicken sauces, gravies, and puddings Kind of flour Amount Cornstarch 1/2 tablespoon Potato starch 1/2 tablespoon Arrowroot starch 1/2 tablespoon Rice flour 1 tablespoon Quick-cooking tapioca 2 teaspoons Adapting Family Recipes In most cases, your favorite recipes can be used with some changes in ingredients. Below are some suggestions for adapting recipes. The specific changes you make will depend on which foods you must avoid. General guides: • Start with simple recipes so that substituting ingredients is easy. • Replace forbidden ingredients with ingredients that do not cause reactions. See pages 8 and 9 for suggestions for replacing wheat flour and page 7 for milk substitutes. To avoid wheat: • Make cookies, pie crust, and the bottom layer of desserts with crushed breakfast cereal made from rice or corn. (See the recipe for Apricot-Pineapple Pie, page 26.) 10 • Substitute rolled oats for wheat flour in making fruit crisps. • Use rice in place of wheat bread in poultry stuffing. (See the recipe for Rice Stuffing, page 18.) • Make cornbread with all cornmeal and no wheat flour. • Add fruits and vegetables to improve the eating quality of baked products made with nonwheat flours. Nuts and chocolate chips will also enhance flavor; however, they are higher in fat. To avoid chocolate: • Try replacing chocolate with carob. Carob is sold as a powder, flour, or chips. Carob chips and bars may contain milk products. To avoid milk: • Use vegetable oil, shortening, or milk-free margarine in milk-free recipes. Kosher margarine contains no milk solids. • Check the label to find chocolate chips made without milk. To avoid corn: • Use margarines that do not contain corn oil. • Use cereal-free baking powder in corn-free recipes— regular baking powders contain cornstarch. (Cereal-free baking powder can be purchased at specialty food stores.) To avoid peanuts: • Use sunflower or safflower oil rather than peanut oil. Meal Planning When possible, prepare foods that will be eaten by everyone in your family so that the family member with food allergies does not feel different. By creative planning and preparing ahead, you can omit certain foods or ingredients and still have tasty meals that follow Federal guidelines for health promotion.^ Such meals con- tain a variety of foods that provide needed nutrients and the food energy (calories) to maintain desirable weight. They also contain only moderate amounts of fat, cholesterol, sugar, and sodium. Keep a supply of suitable foods in your pantry, refrigerator, or freezer. When eating at a new restaurant, call ahead to check the menu. Choose plain foods that you know contain no hidden ingredients. ^Nutrition and Your Health: Dietary Guidelines for Americans, Home and Garden Bulletin No. 232, Second Edition, 1 985, is available from Consumer Information Center, Pueblo, Colorado 81009. 11 Recipes It's not easy to omit milk, eggs, corn, and wheat in cooking. Sometimes you will need special recipes. The following recipes for breads, main dishes, sauces, salad dressing, and desserts will get you started. Experiment with your own recipes. The results may not always measure up to products made with wheat flour, eggs, and milk, but their use will increase the variety in your daily menus. Wheat is not an ingredient in any of these recipes. Some of the recipes are also free from milk, egg, corn, and/or gluten. In recipes that need baking powder, the cereal-free kind was used to avoid corn. Regular baking powder can be substituted for the cereal-free baking powder if corn is allowed. The following symbols next to the name of the recipe indicate what ingredients are absent: Ingredient omitted (J, „» I wheat egg Cw gluten corn Yeast bread recipes are not included because the eating quality of yeast breads made from nonwheat flour is not generally accep- table unless gums or other special ingredients are used. Tasty and nutritious quick breads, such as those on pages 21 and 22, can be made without any special ingredients. Some of these recipes can be adapted for a microwave oven or other cooking appliance. Refer to the cookbook that came with the appliance for similar recipes or contact your local county extension agent. 12 1 ■ 1 f*-' 1 ? Maintain Desirable Weight ^^^^^7 Avoid Too Much Sodium \ Avoid Too Much Sugar H K , ^ / Eat a Variety of Foods J X y X / / Avoid Too Much Fat, Saturated Fat, and Cholesterol / If You Drink Alcoholic Beverages, Do So in Moderation NH K Eat Foods with Adequate Starch and Fiber 1 i Wi ^ IH |l^l y / v^^^^^^^^l i • \ "^ ^ The Dietary Guidelines^ were considered in developing these recipes. In general, amounts of fat, saturated fat, cholesterol, sugar, and sodium they contain are limited to moderate levels. The fat, cholesterol, sodium, and total calories are given for each recipe. All of the recipes were tested in the Human Nutrition Information Service food laboratory and received a favorable rating for eating acceptability from trained taste panelists. See footnote on page 11. 13 cheese Pizza with Rice Crust 4 servings, 2 wedges each |k| ^ , Per serving: Calories 255 Cholesterol 84 milligrams Total fat 9 grams Sodium 545 milligrams Crust Rice, cooked, unsalted 2-1/2 cups Mozzarella cheese, lowfat, part skim milk, shredded . 1/4 cup Egg, beaten 1 Onion, very finely chopped 2 tablespoons Margarine, corn-free, melted 1 tablespoon Topping Tomato sauce 8-ounce can Oregano leaves 1/2 teaspoon Basil leaves 1/4 teaspoon Garlic powder 1/8 teaspoon Green pepper, chopped 1/3 cup Mozzarella cheese, lowfat, part skim milk, shredded . 3/4 cup 1 . Preheat oven to 425° F (hot). 2. Lightly grease 12-inch pizza pan. 3. Mix ingredients for crust thoroughly. Spread evenly and press onto pizza pan. 4. Bake 20 minutes or until surface is lightly browned. 5. Mix tomato sauce and seasonings. Spread evenly over crust. Sprinkle with green pepper and cheese. 6. Bake 10 minutes or until sauce is bubbly and cheese melts. 7. Cut into eight wedges 14 Chicken-Rice Casserole 4 servings, about 1 cup each NO :|® Per serving: Calories 290 Cholesterol 44 milligrams Total fat 10 grams Sodium 495 milligrams Mushroom stems and pieces 2-ounce can Onion, chopped 1/2 cup Margarine, milk- and corn-free 2 tablespoons Rice flour 3 tablespoons Chicken broth, unsalted 1-1/2 cups Rice, cooked, unsalted 2 cups Chicken, cooked, diced 1-1/2 cups Pimiento, chopped 2 tablespoons Salt 1/2 teaspoon Pepper 1/8 teaspoon Crisp rice cereal, crushed 1/4 cup 1. Preheat oven to 350°F (moderate). 2. Drain mushrooms; save liquid. 3. Cook mushrooms and onion in margarine until onion is tender, about 5 minutes. Stir in rice flour. 4. Gradually stir in mushroom liquid and chicken broth. Cook, stirring constantly, until thickened. Remove from heat. 5. Add remaining ingredients except cereal crumbs. Mix well. 6. Pour mixture into 1-1/2 quart casserole. Sprinkle crumbs over top. 7. Bake 25 minutes or until sauce is bubbly and top is lightly browned. Variation Fish-Rice Casserole NO :| Per serving: Calories 290 Cholesterol 44 milligrams Total fat 9 grams Sodium 535 milligrams Use 1-1/2 cups milk in place of broth. Use 1-1/2 cups cooked, unsalted, flaked fish in place of chicken. 15 Italian Ground Beef with Rice 4 servings, 1 cup each NO:f ($«|G Per serving: Calories 285 Cholesterol 62 milligrams Total fat 8 grams Sodium 447 milligrams Lean ground beef 3/4 pound Onion, chopped 1/2 cup Green pepper, chopped 1/4 cup Celery, chopped 1/4 cup Tomatoes, crushed 8-ounce can Tomato puree 10-3/4-ounce can Oregano leaves 1 teaspoon Basil leaves 1 teaspoon Rice, cooked, unsalted 2 cups 1. Cook beef, onion, green pepper, and celery in a large frypan until beef is lightly browned and onion is clear. Pour off fat. 2. Add tomatoes, tomato puree, and seasonings to meat mixture. Cover and simmer 15 minutes to blend flavors. 3. Stir in rice. Heat to serving temperature. 16 Meatloaf 4 servings, 2 slices each NiOi Per serving: Calories 305 Cholesterol 82 milligrams Total fat 18grams Sodium 215 milligrams ■■^^ Lean ground beef 1 pound Quick-cooking rolled oats 1/2 cup Apple juice 1/2 cup Celery, chopped 1/4 cup Onion, chopped 1/4 cup Worcestershire sauce 3/4 teaspoon Salt 1/4 teaspoon Pepper 1/8 teaspoon Ground nutmeg 1/8 teaspoon 1. Preheat oven to 350°F (moderate). 2. Mix all ingredients thoroughly. 3. Shape into a loaf in baking pan. 4. Bake 1-1/4 hours or until done. 5. Drain off excess fat. NOTE: Mixture can also be packed lightly into a 9- by 5- by 3-inch loaf pan to bake. Variation ym Porcupine Meatballs NO: B ^^ 4 servings, 4 meatballs each Per serving: Calories 325 Cholesterol 82 milligrams Total fat 18grams Sodium 216 milligrams Omit rolled oats. Add 1/3 cup uncooked rice to meat mixture. Shape into 16 meatballs. Brown well on all sides in hot frypan. Pour off fat. Add 1-1/2 cups hot water to meatballs in frypan. Heat to boiling, cover, reduce heat and sirhmer 50 minutes. Remove from liquid and serve. 17 Rice Stuffing 4 cups NOl (sufficient stuffing for a 4'pound chicken) Per 1/2 cup serving: Made with broth Made with water •i^ Calories 1 25 Calories 115 Total fat 4 grams Total fat 4 grams Cholesterol ... Cholesterol ... Sodium 162 milligrams Sodium 154 milligrams Rice, uncooked, 1 cup Celery, chopped 1 cup Onion, chopped 1/2 cup Oil, corn-free 2 tablespoons Chicken broth, unsalted, or water 2 cups Poultry seasoning 1 teaspoon Salt 1/2 teaspoon 1. Cook rice, celery, and onion in oil in large frypan, stirring occa- sionally, until rice is lightly browned. 2. Stir in broth or water and seasonings. Heat to boiling. Reduce heat. 3. Simmer, covered, until rice is tender and liquid is absorbed, about 15 minutes. 4. Use to stuff a 4-pound chicken. 18 Rice Salad 4 servings, 3/4 cup each NO:|$«|g Per serving: Calories 160 Cholesterol Total fat 5 grams Sodium 235 milligrams Rice, cooked, unsalted 2 cups Frozen green peas, cooked, unsalted, drained 1/2 cup Celery, finely chopped 1/2 cup Pimiento, chopped 2 tablespoons Onion, finely chopped 1 tablespoon Salad dressing, mayonnaise-type, egg-free 3 tablespoons Vinegar 1 tablespoon Prepared mustard 1 teaspoon Salt 1/4 teaspoon Garlic powder Dash Pepper Dash Salad greens 4 large leaves 1. Gently toss rice and vegetables. 2. Mix remaining ingredients except salad greens thoroughly. Lightly stir into rice mixture. 3. Chill. 4. Serve on salad greens. 19 Cooked Salad Dressing 1-1/4 cups dressing NO* S Per tablespoon: • Calories 15 Cholesterol 1 milligram Total fat Trace Sodium 65 milligrams Sugar 2 tablespoons Potato starch 1 tablespoon Dry mustard 1 teaspoon Salt 1/2 teaspoon Paprika 1/8 teaspoon Dried tarragon leaves, crumbled 1/8 teaspoon Garlic powder 1/16 teaspoon Lowfat milk 1 cup Vinegar 3 tablespoons 1. Mix dry ingredients in saucepan. Gradually stir in milk. 2. Cook over low heat, stirring constantly, until thickened. Remove from heat. Cool completely. 3. Add vinegar; mix well. 4. Chill. 20 Date Bread / loaf, 18 slices MO' Per slice: Calories 140 Cholesterol 16 milligrams Total fat 3 grams Sodium 137 milligrams Boiling water 1/2 cups Dates, chopped 1 cup Rice flour 1 cup Barley flour 1 cup Baking powder, cereal-free 2 teaspoons Baking soda 1/2 teaspoon Salt 1/2 teaspoon Sugar 3/4 cup Vegetable shortening 1/4 cup Egg 1 Lowfat milk 1/2 cup 1. Preheat oven to 350°F (moderate). 2. Grease 9- by 5- by 3-inch loaf pan. 3. Pour boiling water over dates. Let cool to lukewarm. 4. Mix dry ingredients except sugar thoroughly. 5. Beat sugar, shortening, and egg together until creamy. 6. Add milk to lukewarm date mixture. 7. Alternate adding dry ingredients and milk mixture to creamy mixture. Mix well after each addition. 8. Pour into baking pan. 9. Bake 45 minutes or until toothpick inserted in center of loaf comes out clean. 10. Cool on rack. 11. Remove from pan after 10 minutes. Variation Apricot Bread INUl Per slice: Calories 135 Cholesterol 16 milligrams Total fat 3 grams Sodium 137 milligrams Use 1 cup chopped dried apricots in place of dates. 21 Muffins 12 muffins MO Per muffin: Calories 160 Cholesterol 24 milligrams Total fat 5 grams Sodium 210 milligrams Potato starch 1 cup Rice flour 1/2 cup Oat flour 1/2 cup Sugar 1/4 cup Baking powder, cereal-free 1 tablespoon Salt 1/2 teaspoon Lowfat milk 1 cup Egg, slightly beaten 1 Vegetable shortening, melted 1/4 cup 1. Preheat oven to 400° f (hot). 2. Crease muffin tins. 3. Mix dry ingredients thoroughly. 4. Mix milk, egg, and shortening. Add to dry ingredients and stir until dry ingredients are barely moistened. 5. Fill muffin tins about two-thirds full. 6. Bake 20 to 25 minutes or until lightly browned. Variation Blueberry Muffins NO' Per muffin: Calories 165 Cholesterol 24 milligrams Total fat 6 grams Sodium 211 milligrams Stir 1 cup fresh or frozen, unsweetened blueberries into liquid mixture before adding to dry ingredients. 22 Rye Crackers 6 dozen crackers NO' Per cracker: Calories 30 Cholesterol Trace Total fat 2 grams Sodium 63 milligrams .1 Rye flou r 1 -3/4 cu ps Rice flour 1 cup Salt 1-1/2 teaspoons Baking soda 1 teaspoon Vegetable shortening 1/2 cup Buttermilk 3/4 cup 1. Preheat oven to 375° f (moderate). 2. Mix dry ingredients thoroughly. 3. Mix in shortening until mixture is crumbly. 4. Add buttermilk; mix well. 5. Divide dough in half. 6. Place half of dough on rye-floured board. Cover remaining half. 7. Roll very thin. Cut into pieces about 3 by 1-1/2 inches. 8. Place with sides touching on baking sheet. 9. Repeat steps 7 and 8 with other half of dough. 10. Bake 13 to 18 minutes or until lightly browned. 11. Remove from baking sheet; cook on rack. 23 Waffles NO: 4 waffles, each about 7 inches in diameter Per waffle: Calories 325 Cholesterol 137 milligrams Total fat 13 grams Sodium 360 milligrams Rice flour 1-1/2 cups Baking powder, cereal-free 2 teaspoons Sugar 2 teaspoons Salt 1/4 teaspoon Water 1 cup Vegetable shortening, melted, or oil, corn-free 3 tablespoons Egg yolks, beaten 2 Egg whites, stiffly beaten 2 1. Preheat waffle iron. 2. Mix dry ingredients thoroughly. 3. Stir in water, shortening or oil, and egg yolks. Mix well. 4. Fold in beaten egg whites. 5. Bake in hot waffle iron, using 1/2 to 2/3 cup batter per waffle. Apple Crisp 8 servings, about 1/3 cup each NO = 1^ Per serving: Calories 175 Cholesterol Total fat 6 grams Sodium 4 milligrams Apples, tart, pared, sliced 5 cups Brown sugar, packed 1/2 cup Oat flour 1/2 cup Roiled oats, quick-cooking 1/2 cup Ground cinnamon 1 teaspoon Vegetable shortening 3 tablespoons 1 . Preheat oven to 350°F (moderate). 2. Grease 8- by 8- by 2-inch baking pan. 3. Arrange apples in pan. 4. Mix dry ingredients thoroughly. Add shortening and mix until crumbly. 5. Sprinkle crumbly mixture evenly over apples. 6. Bake 40 minutes or until apples are tender and top is lightly browned. 7. Serve warm. 24 ':i^ Applesauce Drop Cookies 5 dozen cookies NOi Per cookie: Calories 35 Cholesterol Total fat 1 gram Sodium 17 milligrams Oat flour 1-1/3 cups Baking soda 1/2 teaspoon Salt 1/4 teaspoon Ground cinnamon 1/2 teaspoon Ground nutmeg 1/4 teaspoon Ground cloves 1/8 teaspoon Vegetable shortening 1/3 cup Sugar 2/3 cup Applesauce, unsweetened 3/4 cup Rolled oats, quick cooking 1-1/2 cups 1. Preheat oven to 325°F (slow). 2. Grease baking sheet. 3. Mix flour, baking soda, salt, and spices thoroughly. 4. Mix shortening and sugar until creamy. Stir in dry ingredients. 5. Add applesauce and rolled oats. Mix well. 6. Drop dough by teaspoonfuls onto baking sheet about 1 inch apart. 7. Bake about 15 minutes or until edges start to brown. 8. Remove from baking sheet while still warm. 9. Cool on rack. 25 Apricot-Pineapple Pie 8-inch pie, 8 servings NO ■■^^ Per serving: Calories 170 Cholesterol Total fat 4 grams Sodium 145 milligrams Pie shell Crisp rice cereal, crushed 1 cup Margarine, milk- and corn-free, melted 3 tablespoons Sugar 1 tablespoon Filling Apricot halves, juice pack 16-ounce can Crushed pineapple, juice pack 15-1/4-ouncecan Sugar 1/4 cup Quick-cooking tapioca 3 tablespoons Ground cinnamon 1/2 teaspoon juice from pineapple and apricots 1 cup Lemon juice 2 teaspoons To make pie shell: 1. Preheat oven to 375° F (moderate). 2. Mix rice cereal, margarine, and 1 tablespoon sugar thoroughly. Save 1/4 cup of crumb mixture for top of pie. 3. Press remaining crumb mixture into 8-inch pie pan so the bottom and sides are completely covered. 4. Bake until crust is firm, about 8 minutes. Cool. To make filling: 5. Drain apricots and pineapple; save 1 cup juice. Coarsely chop apricots. 6. Mix sugar, tapioca, and cinnamon in saucepan. Stir in fruit juice. Let stand 5 minutes. 7. Cook over low heat, stirring constantly, until thickened. Remove from heat. 8. Add apricots, pineapple, and lemon juice. Mix well. 9. Spoon filling into pie. Sprinkle crumbs over the top. 10. Chill until set. 26 Carrot-Raisin Cookies 4 dozen cookies iMOt ic^ Per cookie: Calories 50 Cholesterol Total fat 2 grams Sodium 34 milligrams Barley flour 2-1/2 cups Baking soda 1/2 teaspoon Salt 1/2 teaspoon Vegetable shortening 1/2 cup Sugar 3/4 cup Vanilla 2 teaspoons Carrots, finely shredded 1 cup Raisins, chopped 1/2 cup Water 1/4 cup 1. Preheat oven to 350°F (moderate). 2. Grease baking sheet. 3. Mix flour, baking soda, and salt. 4. Mix shortening, sugar, and vanilla until creamy. 5. Stir in carrots and raisins. 6. Alternate adding dry ingredients and water to carrot mixture. Mix well after each addition. 7. Drop dough by teaspoonfuls onto baking sheet, about 2 inches apart. 8. Bake 12 minutes or until cookies are set and lightly browned. 9. Remove from baking sheet while still warm. 10. Cool on rack. 27 Chiffon Cake A /2 servings NO: J |^ W Q Per serving: i ^•^ ^p Calories 135 Cholesterol 68 milligrams Total fat 6 grams Sodium 117 milligrams Rice flour 1 cup Sugar 1/2 cup Baking powder, cereal-free 1-1/2 teaspoons Salt 1/4 teaspoon Oil, corn-free 1 /4 cup Egg yolks, beaten 3 Water 1 /4 cup Lemon juice 1 tablespoon Lemon rind, grated 1 teaspoon Egg whites 3 Cream of tartar 1/4 teaspoon 1. Preheat oven to 350°F (moderate). 2. Mix flour, sugar, baking powder, and salt. 3. Add oil, egg yolks, water, lemon juice, and rind. Beat until smooth. 4. Beat egg whites with cream of tartar until stiff but not dry. Fold into egg yolk mixture. 5. Pour into ungreased 8- by 8- by 2-inch baking pan. 6. Bake 30 to 35 minutes or until firm to touch. 7. Invert in pan on rack to cool. Variation Peppermint Chiffon Cake Omit lemon juice and rind. Increase water to 1/3 cup. Add 1/2 teaspoon peppermint flavoring. Nutrients are the same as in the basic recipe. 28 Cranberry-Apple Sorbet 8 servings, about 1/2 cup each NO^ Per serving: Calories 85 Cholesterol Total fat Trace Sodium 22 milligrams =1^ Sugar 1 /2 cup Unflavored gelatin 1-1/2 teaspoons (1/2 envelope) Salt Dash Cranberry juice cocktail 1 cup Apple juice 1 cup Lemon juice 3 tablespoons 1. Mix sugar, gelatin, and salt in saucepan. 2. Stir in cranberry juice cocktail. 3. Heat, stirring constantly, until gelatin is dissolved. 4. Remove from heat and add remaining ingredients. Mix well. 5. Pour into a 8- by 8- by 2-inch pan. Freeze until firm. 6. Remove from freezer and break into chunks. Place in chilled bowl. Beat with chilled beaters until smooth. 7. Return to pan, cover, and refreeze. Cranberry-Apple Tapoica with Pears 4 servingSy 1/2 cup each NO =1® Per serving: Calories 100 Cholesterol Total fat Trace Sodium 44 milligrams Quick-cooking tapioca 2 tablespoons Sugar 1 tablespoon Salt Dash Ground cloves Dash Cranberry juice cocktail 2/3 cup Apple juice 2/3 cup Canned pears, juice pack, drained, diced 1 cup 1. Mix tapioca, sugar, salt, and cloves in saucepan. 2. Add juices; stir until well blended. Let stand 5 minutes. 3. Cook over low heat, stirring constantly, until mixture thickens and just reaches boiling. 4. Cool, stirring occasionally. 5. Fold in pears. 6. Chill. 29 Grape Frappe 4 servings, about 3/4 cup each WO« ji| f^^i Per serving: i ^•^ Calories 130 Cholesterol Total fat Trace Sodium 2 milligrams Water 1-1/2 cups Sugar 1/2 cup Grape juice 1 cup Lemon juice 3 tablespoons 1. Mix water and sugar in saucepan. Bring to boiling, reduce heat, and cook gently for 5 minutes. Cool. 2. Add juices to cooled mixture. 3. Pour into 8- by 8- by 2-inch pan. Put in freezer until almost frozen. 4. Remove from pan into chilled mixing bowl. Beat with chilled beaters until fluffy and light in color. 5. Serve immediately or cover and return to freezer. Lemon Pudding i|i|| ^^ 4 servings, about 1/2 cup each NO I S ^fy Per serving: Calories 110 Cholesterol Total fat 2 grams Sodium 103 milligrams Sugar 1/3 cup Potato starch 3 tablespoons Salt 1/8 teaspoon Water 1 -3/4 cups Margarine, milk- and corn-free 2 teaspoons Lemon juice 1/4 cup Lemon rind, grated 2 teaspoons 1. Mix sugar, potato starch, and salt in saucepan. Gradually stir in water. Mix well. 2. Cook over low heat, stirring constantly, until pudding thickens and just begins to boil. 3. Remove from heat; stir in remaining ingredients. 4. Chill. 30 Old-Fashioned Rice Pudding 4 servings, about 1/2 cup each NO :| Per serving: Calories 215 Cholesterol 12 milligrams Total fat 3 grams Sodium 227 milligrams Rice, uncooked 1/2 cup Sugar 1/4 cup Salt 1/4 teaspoon Ground cinnamon 1/4 teaspoon Ground nutmeg 1/4 teaspoon Lowfat milk 2-1/2 cups Vanilla 1 teaspoon 1. Mix all ingredients except vanilla in saucepan. 2. Bring to a boil; reduce heat. 3. Cover and cook over very low heat, stirring occasionally, until rice is tender and milk is almost absorbed, about 50 minutes. 4. Remove from heat. Stir in vanilla. 5. Serve warm. Variation Apple Juice Rice Pudding NO =1® Per serving: Calories 185 Cholesterol Total fat Trace Sodium 151 milligrams Reduce sugar to 2 tablespoons. Omit nutmeg. Use 2-1/2 cups apple juice in place of milk. 31 Peanut Butter Bars 2 dozen bars NO! Per bar: Calories 105 Cholesterol 23 milligrams Total fat 6 grams Sodium 79 milligrams Rice flour 1 cup Baking powder, cereal-free 1 teaspoon Salt 1/4 teaspoon Brown sugar, packed 3/4 cup Crunchy peanut butter 1/2 cup Margarine, milk- and corn-free, softened 1/3 cup Eggs 2 Vanilla , 1/2 teaspoon 1. Preheat overi to 350°F (moderate). 2. Grease 9- by 9- by 2-inch baking pan. 3. Mix flour, baking powder, and salt thoroughly. 4. Mix sugar, peanut butter, and margarine until creamy. 5. Beat in eggs and vanilla. Add dry ingredients; mix well. 6. Spread batter into pan. 7. Bake about 25 minutes or until firm in the center. 8. Cool in pan on rack. 9. Cut into 24 bars while still warm. 32 Pineapple Upside-Down Cake NOs 9 servings, about 2- 1/2 x 2- 1/2 inches each f^ Per serving: Calories 315 Cholesterol Total fat 12 grams Sodium 240 milligrams Vegetable shortening 3 tablespoons Brown sugar, packed 1/3 cup Canned pineapple slices, juice pack, drained 6 Vegetable shortening 1/3 cup Brown sugar, packed 2/3 cup Vanilla 1 teaspoon Rye flour 1 cup Rice flour 1 cup Baking powder, cereal-free 4 teaspoons Salt 1/4 teaspoon Pineapple liquid and water 1 cup 1. Preheat oven to 375°F (moderate). 2. Melt 3 tablespoons shortening together with 1/3 cup brown sugar in 8- by 8- by 2-inch baking pan in oven. 3. Arrange pineapple slices in sugar mixture. 4. Beat 1/3 cup shortening, 2/3 cup brown sugar, and vanilla until creamy. 5. Mix flours, baking powder, and salt. 6. Alternate adding dry ingredients and liquid to creamy mixture. Beat well after each addition. 7. Spread batter over pineapple slices. 8. Bake 40 minutes or until cake begins to leave sides of pan. 9. Cool a few minutes in pan on rack; loosen cake from sides of pan and invert on serving plate. Remove pan. 33 Plain Cake Two 8-inch layers, 16 servings NO Per serving: Calories 190 Cholesterol 35 milligrams Total fat 8 grams Sodium 161 milligrams Potato starch 3/4 cup Rice flour 1/2 cup Oat flour 1/2 cup Baking powder, cereal-free 1 tablespoon Salt 1/2 teaspoon Vegetable shortening 1 /2 cup Sugar 1-1/4 cups Egg yolks 2 Vanilla 1-1/2 teaspoons Lowfat milk 1 cup Egg whites, stiffly beaten 2 1. Preheat oven to 375°F (moderate). 2. Crease two 8-inch layer pans. Use potato starch to coat pans. 3. Mix dry ingredients except sugar thoroughly. 4. Beat shortening and sugar together until creamy. 5. Add egg yolks and vanilla; beat well. 6. Alternate adding dry ingredients and milk to creamy mixture, beating well after each addition. 7. Fold beaten egg whites into batter. 8. Pour batter into pans. 9. Bake 25 to 30 minutes or until cake surface springs back when touched lightly. 10. Cool cake in pans on rack for a few minutes. Remove cake from pans and complete cooling on rack. 1 1 . Serve with slices of fruit or a fruit sauce. Variation ki^^ INCJ Spice Cake Add 1 teaspoon ground cinnamon, 1/2 teaspoon ground cloves, and 1/2 teaspoon ground nutmeg to dry ingredients. Mix thoroughly. Nutrients are the same as basic recipe. 34 =1^ Shortbread Cookies 24 cookies NO: Per cookie: Calories 105 Cholesterol Total fat 6 grams Sodium 93 milligrams Oat flour 1-1/3 cups Potato starch 3/4 cup Salt 1/4 teaspoon Margarine, milk- and corn-free 3/4 cup Sugar 1/2 cup Vanilla 1 teaspoon 1. Preheat oven to 350°F (moderate). 2. Mix flour, potato starch, and salt thoroughly. 3. Beat margarine, sugar, and vanilla together until creamy. Add dry ingredients. Mix until smooth. 4. Spread mixture into ungreased 9- by 13- by 2-inch baking pan. 5. Bake 18 minutes or until lightly browned. 6. Cool in pan on rack. 7. Cut into 24 squares while still warm. NOTE: 1/2 cup brown sugar, packed, may be used in place of granulated sugar. 35 Apricot Dessert Sauce ..... About 1-1/4 cups sauce NO* S l^^H Per tablespoon: i ^^ Calories 10 Cholesterol Total fat Trace Sodium 1 milligram Apricot nectar 1 -1 /4 cups Potato starch 1 tablespoon 1. Mix apricot nectar and potato starch in saucepan. 2. Cook over low heat, stirring constantly, until sauce thickens and just begins to boil. 3. Serve warm over cake or other dessert. Cherry Dessert Sauce MIIJ ^— t 4 servings, 1/2 cup each NOs B ^ty Per serving: Calories 145 Cholesterol Total fat 3 grams Sodium 120 milligrams Red sour pitted cherries, water pack 16-ouncecan Sugar 1/3 cup Potato starch 1-1/2 tablespoons Salt 1/8 teaspoon Margarine, milk- and corn-free 1 tablespoon Almond extract 1/8 teaspoon 1. Drain cherries; save liquid. 2. Mix sugar, potato starch, and salt in saucepan. Stir in cherry liquid until smooth. 3. Cook over low heat, stirring constantly, until mixture thickens and just begins to boil. 4. Remove from heat. Add cherries, margarine, and almond extract. Mix well. 5. Serve warm over cake or other dessert. 36 :f® Lemon Dessert Sauce About 1-1/3 cups sauce NO Per tablespoon: Calories 15 Cholesterol Total fat Trace Sodium 17 milligrams Sugar 1 /3 cup Potato starch 1-1/2 tablespoons Water 1 cup Lemon juice 2 tablespoons Lemon rind, grated 1 teaspoon Salt 1/8 teaspoon Margarine, milk- and corn-free 1 teaspoon 1. Mix sugar and potato starch in saucepan. Gradually stir in water. 2. Cook over low heat, stirring constantly, until sauce thickens and just begins to boil. 3. Remove from heat; stir in remaining ingredients. 4. Serve warm over cake or other dessert. Medium White Sauce / cup sauce NO J Per tablespoon: Calories 15 Cholesterol 1 milligram Total fat 1 gram Sodium 53 milligrams Margarine, corn-free 1 tablespoon Potato starch 1 tablespoon Salt 1/4 teaspoon Lowfat milk 1 cup 1. Melt margarine in saucepan over low heat. Mix potato starch and salt until smooth. 2. Gradually stir in milk. 3. Cook, stirring constantly, until sauce thickens and just begins to boil. 37 index to Recipes Main Dishes Cheese Pizza with Rice Crust 14 Chicken-Rice Casserole 15 Fish-Rice Casserole 15 Italian Ground Beef with Rice 16 Meatloaf 17 Porcupine Meatballs 17 Meat Accompaniments Rice Stuffing 18 Salad, Salad Dressing Rice Salad 19 Cooked Salad Dressing 20 Breads and Crackers Apricot Bread 21 Blueberry Muffins 22 Date Bread 21 Muffins 22 Rye Crackers 23 Waffles 24 Desserts Apple Crisp 24 Apple Juice Rice Pudding 31 Applesauce Drop Cookies 25 Apricot-Pineapple Pie 26 Carrot-Raisin Cookies 27 Chiffon Cake 28 Cranberry-Apple Sorbet 29 Cranberry-Apple Tapioca with Pears 29 Grape Frappe 30 Lemon Pudding 30 Old-Fashioned Rice Pudding 31 Peanut Butter Bars 32 Peppermint Chiffon Cake 28 Pineapple Upside-Down Cake 33 38 Plain Cake 34 Shortbread Cookies 35 Spice Cake 34 Sauces Apricot Dessert Sauce 36 Cherry Dessert Sauce 36 Lemon Dessert Sauce 37 Medium White Sauce 37 39 **»■■ UNIVERSITY OF FLORIDA 3 1262 08850 4054