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Welcome to Allergy Free & Cheap Like Me!

gluten, dairy, egg & soy free

I’m so happy you are here! I hope to create a place for you to find lots of information about food allergies, as well as, lots of goodies to help you not only eat better, but more affordably! Please feel free to share all of your own tips, tricks, and recipes too! Thank you for stopping by and I hope to see you again very soon! You can read more about my allergy story here.

Thursday, November 11, 2010

Homemade Potato Soup

This yummy potato soup is perfect for a cold snowy day (like we are currently having in Fairbanks!) It’s my own creation and I very rarely measure any of the ingredients out. It’s more of an eyeball it recipe!

Serves 2 plus some leftovers

Ingredients:
About 4 to 5 medium sized potatoes, peeled & cut into 1-inch chunks. (I like to vary my pieces in size a bit because then some cook faster and towards the end of the cooking time I mash the smaller ones up with a fork to make the soup thicker)
1/2 an onion, diced (I use sweet, but a regular yellow onion would work too.)
2 large carrots, chopped.
3 to 4 cloves garlic or more if you like, diced.
About 4 strips Bacon (a good tip, if you are like us and never buy bacon just to have bacon and don’t want to have most of a package of bacon leftover just for this one recipe. Buy the bacon already cooked and crumbled at your grocery store in the salad bar area. Our Fred Meyer & Safeway both have salad bars; it’s quick, cheap, and easy.)
Salt and Pepper
Dried thyme
Vegetable broth (I use Pacific Natural Foods Organic Low-Sodium Vegetable broth in a carton)
Rice Milk (optional)
(You could add celery. My husband doesn’t like it so I don’t but it’s an option as well.)
***If you want to make this recipe vegan, just omit the bacon and use oil to saute the veggies instead. I make it this way a lot since we usually don’t have bacon. 

How to Make It:
{    Chop up the onions, carrots, garlic, potatoes and any other veggie you would like in the soup.
{    In a large saucepan, on medium-heat, fry up the bacon (or if you are lazy like me throw in 3/4 of the already cooked bacon) and cook for a few minutes until bacon is done.
{    If you cooked your own bacon, take the bacon out of the saucepan and let cool. (If you are using pre-cooked bacon, you can leave it in the pan.)
{    In the bacon grease add the onions, carrots (any other veggies), and potatoes and saute. (If you used already cooked bacon you, may need to add a bit of oil to the pan to saute the veggies. For this I use grapeseed oil or a spoonful of Earth Balance buttery spread, the dairy & soy-free kind).
{    Add about two to three pinches of sea salt, pepper, and thyme.
{    Saute until the onions are tender, but not mushy.
{    If you fried your own bacon, crush it up and add 3/4 of it now.
{    Add in the chopped garlic and saute just until you can smell the garlic. (You don’t want to over cook the garlic or it will taste bitter.)
{    Add enough vegetable broth to just cover the potatoes and veggies.
{    Add about 1/2 to 1 cup water (you could add some rice milk here if you like a creamier soup instead of the additional water).
{    Bring to a boil and then reduce heat to medium-low and simmer until the potatoes and veggies are soft. (You may need to add a little extra water, vegetable broth or rice milk if the liquid reduces too quickly; you want the liquid to cover the potatoes by about an inch or two.)
{    Take a fork and smash up some of the potatoes to make the soup thicker and add the rest of the bacon. (If the soup gets thicker than you like it, then just add a bit more water, vegetable broth or milk.)
{    Serve warm and enjoy!

***I like to add a bit of shredded cheese on top to garnish it in our bowls. (I use a brand of sheep’s cheese you can get at Costco. It is Kirkland brand and called Pecorino Romano. It is made entirely of Sheep’s milk and I have found my stomach can handle it since it is not made with cow’s milk. It is a bit like Parmesan cheese in texture.) But if you can’t have any type of cheese, then you could also add some chives on top if you have them! If you don't have any of these extras, no worries, this soup is perfectly tasty on it’s own!

Tuesday, November 9, 2010

Is All Sugar Created Equal?

We all know that all types of sugar are not created equal, but do you know which type of sugar is best?  You might be surprised, like me. I recently ran across an interesting article about sugar, especially some information about agave nectar, which I wasn’t aware of! We are all aware that white refined sugar is bad for us, but what about the rest?  Did you know agave nectar can contain up to 90- percent fructose!  I had no idea! Why didn’t I know this and why does this matter? Studies suggest high concentrations of fructose can lead to weight gain and obesity. So the best solution is to choose sweeteners with lower fructose levels such as brown rice syrup, honey, or brown sugar. As a bonus, these less-refined sugars contain more antioxidants and nutrients than highly processed sugars. But keep in mind NO sugar is healthy beyond very small quantities, like large amounts of salt, so limit your sugar intake and choose a better type of sugar the next time you reach for some sweetener!

Wednesday, November 3, 2010

Super Simple Bagels!

These bagels are so yummy you wont believe they are really gluten-free! Not to mention, egg, dairy, and soy-free too!  Think of all the options to top them off or add in to them; blueberry, cinnamon and raisin, onion, garlic, poppy seed, sesame seed. Then make a bagel sandwich or smear some peanut butter on them; the possibilities are truly endless.

Makes 8

Ingredients:
1-cup sorghum flour
3/4-cup millet flour
1-cup tapioca starch/flour
1/4-cup arrowroot starch
1-teaspoon salt
2 teaspoons flax
1 1/2 teaspoons egg replacer
1-tablespoon xanthan gum
1-tablespoon yeast
2 tablespoons agave (you could use honey)
2 tablespoons olive oil
1-teaspoon cider vinegar
1 1/4 cup warm water
1-teaspoon granulated sugar

How to Make It:
{    Line a baking pan or cookie sheet with parchment paper or a Silpat baking mat and sprinkle some flour on it.
{    Put the flour blend, salt, flax, egg replacer, xanthan gum, and yeast into a mixing bowl and whisk together.
{    In a separate bowl, whisk together agave, oil, vinegar, and 1 1/4 cups warm water.
{    Slowly incorporate the liquid mixture into the dry ingredients. Add more warm water, if necessary, to create a smooth consistency. Mixture should be thick. Beat on medium- high speed for 3 minutes.
{    To shape the bagels, use a large spoon to scoop out the batter. Drop a spoonful on to the baking pan or cookie sheet sprinkled with flour. Lightly roll dough in the flour to coat it and then shape into a ball. Flatten the ball slightly and, using your index finger, create a hole in the center large enough not to close during the rising and baking.
{    Place each bagel on the baking pan. Lightly cover bagels with a tea towel and place pan in a warm place for bagels to rise for about 20 to 30 minutes.
{    When bagels have risen, bring a skillet of water to boil. Add 1-teaspoon sugar to the water; preheat oven to 375 degrees.
{    Drop a few bagels into the boiling water. Simmer for 30 seconds, turn over and cook for another 30 seconds. Using a slotted spoon, remove bagels, drain away excess water, and put bagels back on the baking pan.
{    Once all bagels are boiled, bake them for 25 minutes in preheated oven.
{    Cool on rack and enjoy!

***Top it off: sprinkle each bagel with your topping of choice; poppy, sesame, caraway seeds, toasted onion, garlic bits, salt… right after they come out of the boiling water before they dry.  Then bake as directed. 

Monday, November 1, 2010

Substitutions!

I often get asked about substitutions for eggs, butter, dairy, flour, sugar, etc… so I thought I would do a post all about substitutions! Here are a few quick guides. Keep in mind different substitutions can result in slightly different textures and consistencies, so play around and find out which one you like for certain recipes.

Milk:
Replace 1 cup of cow’s milk with one of the following:
{    1-cup soymilk
{    1-cup rice milk
{    1-cup fruit juice
{    1-cup water
{    1-cup coconut milk
{    1-cup goat’s milk (if tolerated)
{    1-cup hemp milk
{    1 cup almond milk

Buttermilk
Replace 1-cup buttermilk with one of the following:
{    1 cup soymilk + 1 tablespoon lemon juice or 1 tablespoon white vinegar. (Let stand until slightly thickened.)
{    1-cup coconut milk
{    7/8-cup rice milk
{    7/8-cup fruit juice
{    7/8-cup water

Yogurt
Replace 1-cup yogurt with one of the following:
{    1-cup soy yogurt or coconut yogurt
{    1-cup soy sour cream
{    1 cup unsweetened applesauce
{    1-cup fruit puree

Butter
Replace 8 tablespoons (1 stick) butter with the following:
{    8 tablespoons (1 stick) Fleischmann’s unsalted margarine
{    8 tablespoons Earth Balance (non-dairy) Buttery Spread. (I use the soy-free, non-dairy kind in the red packaging.)
{    8 tablespoons Spectrum Organic Shortening
{    8 tablespoons vegetable oil or olive oil
{    6 tablespoons unsweetened applesauce + 2 tablespoons of any of the above

Eggs
Replace 1 large egg with one of the following:
{    3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder
{    1 tablespoon flax meal or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally for about 10 minutes or until thick.)
{    Egg Replacer, such as Ener-G, according to the package directions. 
{    4 tablespoons pureed silken tofu + 1 teaspoon baking powder.

***Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly.

***To replace one egg white, dissolve 1-tablespoon plain agar powder into 1-tablespoon water. Beat and chill for 15 minutes, then beat again.

Sugar Substitutes
{Honey or agave nectar} = {sugar}
{    3/4 cup = 1 cup
{    1/4 cup + 2 tablespoons = 1/2 cup
{    1/4 cup = 1/3 cup
{    3 tablespoons = 1/4 cup

Xanthan Gum and Guar Gum:
Here are some general guidelines for using xanthan or guar gum. Gum (Xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.
{    Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins, and other quick breads.
{    Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.
{    Some commercial flour blends contain xanthan or guar gum, so read the ingredient list carefully to see if there is any need to add more.

Some additional tips:
Wheat Free is NOT Gluten Free! Products labeled "wheat free" are not necessarily gluten free; they may contain spelt, rye or barley ingredients that are not gluten free. 

Tuesday, October 26, 2010

Homemade Arepas!

These yummy arepas are so simple to make and the filling possibilities are endless, have them for breakfast, lunch, dinner, a snack or dessert! And the best part is they are gluten, egg, dairy and soy free! I absolutely love arepas! Read more about my arepa obsession here!

Makes 6 Arepas

Ingredients:
2-cups of Harina P.A.N. flour*
2-cups of water
Pinch of salt
*I hear the Harina P.A.N. is really the key to making yummy traditional arepas and I have never tried to make arepas using another brand of cornmeal. But I am sure it is altogether possible! So whatever brand you can find, just make sure it is cooked cornmeal! Harina P.A. N. comes in two varieties, yellow and white.

How to Make It:
{    Preheat the oven to 400 degrees.
{    Place two cups of flour in a mixing bowl. Add a pinch of salt and mix through with clean dry hands.
{    Pour two cups warm water onto the flour.
{    Knead together the flour and water with your hands until the mixture is thoroughly blended and there are no grainy lumps.
{    If the dough is too soggy and sticks to your fingers add a little more flour. If it is too dry add water. The perfect dough should roll easily into a large ball without cracking.
{    Let dough rest in the bowl for 5 minutes. 
{    Break off a fistful of dough and roll it into a ball in your hands. Then pat it and turn it in your hands until it’s about half an inch thick and about 3 to 4 inches across. It should look kind of like a flying saucer.
{    Shape the rest of the dough into arepas.
{    Heat a little oil in a frying pan or griddle and when hot add the arepas to the pan. When the arepas have formed a crust and are slightly brown on one side turn them over, about 3 to 4 minutes on each side. The idea is to just give them a crunchy exterior not cook them all the way through.
{    Place arepas on a baking tray or directly on the oven rack, at the top of the oven for 15-20 minutes. When ready they should sound hollow when tapped with a knife. 
{    Serve them warm with whatever kind of filling preferred. The trick to opening them up is to make an incision in the arepas slicing through the middle but not going all the way and then open it up like a pocket for the filling. You many need to discard some of the meal in the middle to give room for your filling.
{    Enjoy!

Sunday, October 24, 2010

My Arepas Obsession!

My fascination (my husband calls it obsession) with Venezuelan food started last winter in New York when my husband and I met a friend at El Cocotero. I had an Arepa and honestly, I have been craving one ever since! What is an Arepa?  Well, it was described to me kind of like an American hot pocket.  Made out of cooked cornmeal a pinch of salt and water then stuffed with any kind of yummy goodness you would like. Check out my homemade arepa recipe blog post to make your own homemade arepas!

Pica Pica Maize Kitchen in San Francisco
While in San Francisco, my husband and I stopped to eat at this little Venezuelan restaurant called Pica Pica Maize Kitchen. I had found it online before we left for our trip and decided I wanted to stop in. At Pica Pica Maize Kitchen the main ingredient in all their foods is corn. The entire menu and kitchen is 100% wheat and gluten free. To someone who is gluten sensitive, that has a wonderful ring to it!  You simply pick your maize bread and then choose a filling. For your bread you can choose from an Arepa, Maize’Wich or a Cachapa. Then you have 10 wonderful choices of yummy fillings. 

I had the Arepa with #6-Catira (sautéed chicken in their signature sofrito, with cheddar cheese) without the cheddar cheese of course. 
My husband had the Arepa with #7-Pernil (pulled pork, sliced tomatoes, avocado, aioli) and he added my cheese. Both were very delicious! If you are in the San Francisco area stop by and try Pica Pica Maize Kitchen, who can resist dinning at a place who has a 100% gluten free kitchen?
Pica Pica Maize Kitchen, 401 Valencia Street @ 15th, San Francisco, CA 94103, 415-400-5453.
Pica Pica Maize Kitchen, Oxbow Public Market, 610 First Street, #5, Napa, CA 94559, 707-251-3757.
El Cocotero, 228 W. 18th St. #1, New York, NY 10011



Mil Jugos in Santa Ana, California
Another Venezuelan restaurant I found online was Mil Jugos in Santa Ana, California. I didn’t have time to sit and eat in the actual restaurant itself and I didn’t get a chance to snap any pictures of the restaurant or the food and I really wish I did, because the arepas were to die for!  They really were fantastic and you can’t beat the price!  I ran in to order two arepas to go while my husband waited in the car. I got the pollo arepas, (shredded chicken breast cooked with garlic, tomatoes, onions, salt and pepper). They were literally done in a matter of seconds and were served hot with their green sauce* on the side, all for only $3.50 a piece!  They were delicious!  My only disappointment was I didn’t get to go back for more!  If you are in the Santa Ana area, I highly recommend stopping by Mil Jugos and trying some of their yummy arepas!

*A side note on their green sauce, I believe it does contain mayo so I did not try it but I hear it is fantastic and really adds to the taste of the arepa, so if you can handle mayo go for some green sauce, but if not make sure to avoid it! They did put mine on the side in its own container but I got my order to go. It’s always safer to ask for it on the side to give to a friend or not at all if you cannot have mayo!

Mil Jugos, 318 W. 5th Street, Santa Ana, California 92725, 714-836-4601.
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