Low Allergy Food, the Tasty Way

Low Allergy Food, the Tasty Way

by Anita Kennedy


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Product Details

ISBN-13: 9781532042812
Publisher: iUniverse, Incorporated
Publication date: 03/22/2018
Pages: 154
Product dimensions: 6.00(w) x 9.00(h) x 0.33(d)

About the Author

Anita Kennedy suffered from both food intolerances and life-threatening allergies. She is an experienced home cook who enjoys preparing only one dish at mealtimes. Anita resides with her family near Brisbane, Australia. Low Allergy Food, the Tasty Way is her first cookbook.

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Spreads, Sauces & Condiments

Cashew Spread Cheese and Bacon Spread Chive and Spring Onion Dip Chocolate Fudge Sauce Chutney - Pear and Choko/Chayote Chutney - Mango Garlic Kebab Sauce and Salad Dressing Pear Jam/Jelly Super Salad Dressing White Sauce
Cashew Spread

1 cup roasted and salted cashews
1. Puree cashew nuts in a grinder or food processor until fine and starting to clump.

2. Add oil or butter, and mix through.

3. Use immediately or store in an airtight container in refrigerator.

4. Remove from fridge before use to allow it to soften slightly for easier spreading.

Cheese and Bacon Spread

¼ cup diced bacon or 2 cooked bacon slices/rashers (to be diced after cooking)
1. Fry bacon.

2. If using slices/rashers, cut finely once cooked.

3. Add grated cheese and shallot to pan and melt cheese.

4. Add cream to bind together.

5. Serve in a small bowl.

Serving Suggestion:

As a warm or cooled spread on yeast-free crackers, on soda bread, or as a dip with sticks of celery or blanched fresh green beans.

Chive and Spring Onion Dip

1 shallot (green onion / spring onion / scallion / bunching onion) – white part, diced finely
1. Gently combine all ingredients

2. Chill in the refrigerator until ready to serve.

Chocolate Fudge Sauce

This is truly the best-ever fudge sauce and definitely worth the eff ort. I cook this in a saucepan rather than the microwave as it is easier and produces a more consistent result. It is delicious over ice-cream, pancakes, and banana, or pretty much whatever takes your fancy. Any leftover sauce can be refrigerated and re-warmed when needed in the microwave.

1 cup gelatin-free cream
1. In a 2 litre (2 quarts) saucepan, bring the cream, vanilla and butter to the boil.

2. Add the dark chocolate and sugars, stirring until dissolved.

3. Remove saucepan from the heat.

4. Add the cocoa powder, and stir to combine.

5. Return the saucepan to the heat and stir approximately 30 seconds until the mixture comes to the boil.

6. Cool slightly before placing into sterilised jars or a microwavable container.

Chutney - Pear and Choko/Chayote

This chutney is a staple and used in many other recipes to give a wonderful flavour. I often double the recipe because I use it so often.

825g (29oz) chopped canned pears in syrup
1. Bring the pear syrup and choko to boil in a large, heavy-based saucepan.

2. Continue cooking until syrup is reduced by half.

3. Add remaining ingredients to pan and reduce heat to simmer for 10-15 minutes or until thickened.

4. Pour into sterilized jars with lids and refrigerate.

Chutney - Mango

This is not a salicylate-free recipe, but great for days when you want a little treat on the side. Only eat this if it is safe for your salicylate threshold.

2 cups water
1. Bring the water and sugar to the boil in a large, heavy-based saucepan.

2. Continue cooking until this syrup is reduced by half.

3. Add remaining ingredients to pan and reduce heat to simmer for 10-15 minutes or until thickened.

4. Pour into sterilized jars with lids and refrigerate.

Garlic Kebab Sauce and Salad Dressing

. cup gelatin-free Greek or plain yoghurt
1. Blend all ingredients together.

2. Store in an air-tight container (or sauce bottle) in the refrigerator.

Pear Jam / Jelly

2 cans (825g / 29oz) of pears in syrup – drained and pureed
1. Heat the pears on low heat in a heavy-based saucepan.

2. Add sugar and the pectin, and stir until dissolved.

3. Increase heat and bring to the boil for approximately 5 minutes, stirring occasionally.

4. Allow to cool for about 10 minutes and pour into sterilized jars.

5. This is best stored in the refrigerator.

Super Salad Dressing

This delicious dressing will keep refrigerated in an air-tight container for approximately 1 week.

30g (1oz) butter
1. Melt butter in a medium-sized saucepan over medium heat.

2. Add shallots, garlic and malt vinegar and continue to cook.

3. Simmer for 5 minutes.

4. Stir in the cream and chives and simmer uncovered for 10 minutes or until mixture reduces and thickens.

5. Set aside to cool completely.

White Sauce

100g (3.5oz) butter
1. Place butter into a 1 litre (1 quart) microwave-safe jug or bowl and cook at a MEDIUM-HIGH (75%) setting until the butter is melted – approximately 1 minute, depending on your microwave oven's specifications.

2. Add the flour and stir, until totally combined.

3. Slowly stir in the milk.

4. Cook in the microwave on HIGH (100%) in bursts of 30 seconds, stirring in between, until it reaches a thick saucy texture. (The total time could be around 3 minutes.)


Add 1 cup of grated cheese for a cheesy white sauce, add shallots (also known as green onion, spring onion, scallion, bunching onion) and other vegetables or cooked egg-free pasta like macaroni. This sauce is great for lasagne. Also, try a little parsley in the sauce and serve over steamed or poached cod fillets.


Breakfast Dishes

Bacon Wrap Pancakes Porridge with Pear for One Sweetened Porridge for One
Bacon Wrap

Serves 1

2 slices/rashers of rind-less bacon
1. Gently fry bacon slices/rashers to desired crispness.

2. Warm a tortilla for 10 seconds on HIGH (100%) in the microwave.

3. Cover the tortilla with your chosen spread while warm.

4. Top with cooked bacon and lettuce.

5. Roll up and serve.


Before serving, wrap the roll in non-stick baking paper and toast in a sandwich toaster until the cheese is melted.


Serves 4-6

100g (3.5oz) butter - melted
1. In a large bowl, add the ingredients in the order listed.

2. Beat lightly with a rotary beater until no lumps are visible.

3. Heat a frypan to approximately 180°C/350°F or until a drop of water 'dances' around the pan.

4. Use approximately ¼ of the mixture per pancake.

5. Turn the pancake when bubbles break in the middle of it.

6. Cook the second side until the middle springs back when pressed lightly with a finger.

7. Place onto a plate while the pancake is hot and serve with your favourite toppings.

Tips and suggestions:

Over-beating will result in a tougher pancake. Leftover mixture can be refrigerated for a few days for later use.

Try topping with sifted icing sugar and pure maple syrup and a scoop of ice-cream, or perhaps try lime syrup (see recipe in the 'Icing and Toppings' section).

If you are watching your waistline, try substituting the ½ cup of sugar with 1 tsp of stevia powder mixed with 1 tsp pure vanilla.

Porridge with Pear for One

Serves 1

1/3 cup rolled oats
1. Place oats and water into a microwave-safe bowl.

2. Cook in the microwave on HIGH (100%) for 1 minute, and then stir.

3. Heat for up to another 30 seconds, and then stir again.

4. Add the pureed pear and milk to taste.

Sweetened Porridge for One

Serves 1

1/3 cup rolled oats
1. Place oats and water into a microwave-safe bowl.

2. Cook in the microwave on HIGH (100%) for 1 minute, and then stir.

3. Heat for up to another 30 seconds.

4. Stir through the syrup.

5. Add milk to taste.


Do not leave the porridge unattended while cooking as it may overflow if heated for too long.


Dips and Soups

Bean Dip Chicken Stock Cream of Celery Soup Hearty Winter Soup Lettuce Soup Pea and Ham Soup Warm Cheesy Dip
Bean Dip

Approximately 300g (10oz) of 3 bean mix
1. Puree all ingredients together.

2. Refrigerate for at least 1 hour before serving with a selection of celery sticks, green beans or Pita Crisps (see recipe in the 'Dough, Pastries and Batters' section) or rice crackers.

Chicken Stock

This recipe makes approximately 2L (roughly 2 quarts) of stock, and is also suitable for a pressure cooker or slow cooker. (For pressure cookers and slow cookers, adjust the cooking times according to the manufacturer's instructions.)

2 chicken frames – rinsed
1. Place rinsed chicken frames in a large, deep saucepan and cover with the water.

2. Add the remaining ingredients to the pot and turn to high heat on the stovetop.

3. When it reaches boiling point, reduce to a simmer and cover, cooking gently for 2-3 hours.

4. Strain the stock and place into a large bowl or jug to cool overnight in the refrigerator.

5. Remove any layer of fat from the top of the stock before use.


Stock can be frozen in ice-cube trays or larger portions. For best results, allow the stock to reduce by half by boiling it uncovered. Ice cube-sized frozen stock can then easily be dissolved in boiling water or melted in the microwave.

Stock can also be made with chicken bones from a cooked chicken. Remove all the cooked skin, and rinse the carcass out to remove all traces of stuffing. Many people may not know that cooked chickens from stores usually have stuffing, which often includes onion.

Cream of Celery Soup

Serves 4-6

4 tsp sunflower oil
1. Heat the oil and the butter in a large saucepan, over medium heat.

2. Add the leek and garlic, and fry gently for 2-3 minutes.

3. Add the celery and fry until the celery softens (about 1-2 minutes).

4. Pour the stock into the pan, add a pinch of salt and reduce the pan to simmer until the celery is tender (about 10-15 minutes).

5. Remove from the heat and add the cream.

6. Using a stick blender or liquidiser, blend the soup until it has a smooth, pureed consistency.

7. Serve hot and garnished with chopped chives.


For a lactose-free version, try replacing butter with the fat skimmed from the top of the stock and some additional oil, and try using lactose-free cream.

Hearty Winter Soup

This recipe uses a slow cooker, although it could also be prepared in a pressure cooker or stove top by adjusting the cooking times (according to the manufacturer's instructions).

Serves 4-6

½ cup green split peas
1. Rinse all peas and lentils well.

2. Place the bacon bones into the slow cooker.

3. Cover with the water and then add the remaining ingredients.

4. Stir and cover the pot with the lid.

5. For faster cooking, set cooker to HIGH and cook for approximately 5 hours, and then reduce the cooker to LOW setting until you are ready to serve. For slower cooking, set cooker to LOW and cook 8-10 hrs.

6. Remove meat from the bones and return cut meat to the pot, mixing through.

7. Serve while hot.


Suitable for freezing.

Lettuce Soup

Serves 4-6

4 tsp butter
1. Gently fry leek in butter (or use microwave at MEDIUM-HIGH setting for 2 mins) in a large saucepan.

2. Add flour and mix together.

3. Slowly add the milk, combining with the flour and leek mixture until all the milk is in the pan and no lumps are formed.

4. Add the stock, lettuce and sugar and mix well.

5. Bring to the boil and then reduce to simmer for approximately 15 minutes. Lettuce should be well wilted and the mixture hot.

6. Puree in a blender while hot.

7. Serve hot, garnished with chopped chives.


Lettuce soup is not suitable for freezing.

Pea and Ham Soup

Serves 4-6

1 cup split peas
1. Prepare peas by soaking in 2 cups of water for approximately 1 hour, then rinse and drain.

2. Place all ingredients into a large pot and bring to the boil uncovered.

3. Scoop the foam from the top of the liquid and then cover and simmer for a further 2-3 hours.

4. Remove the meat from the bones and return the meat to the pot.

5. Add the thickened gelatin-free cream to taste.

6. Blend until at a pureed consistency.

7. Serve while hot.


This recipe is also suitable for pressure cooking after removing the foam.

Warm Cheesy Dip

Approximately 1 litre (1 quart) of white sauce – see recipe in the 'Spreads,
1. Add all ingredients to the hot white sauce, stirring well until the cheese has melted.

2. Pour the dip into a serving bowl.

3. Serve warm with a selection of dippers – for example, celery sticks, fresh beans with the ends trimmed, or homemade pita crisps (see recipe in the 'Dough, Pastries and Batters' section).


Excerpted from "Low Allergy Food, the Tasty Way"
by .
Copyright © 2018 Anita Kennedy.
Excerpted by permission of iUniverse.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction, xiii,
Measuring conventions and abbreviations, 1,
Spreads, Sauces & Condiments, 7,
Breakfast Dishes, 15,
Dips and Soups, 21,
Dough, Pastries and Batters, 29,
Light Meals, 39,
Salads and Vegetables, 45,
Chicken, 51,
Pork, 61,
Lamb, 69,
Pasta and Rice, 75,
Fish and Seafood, 85,
Desserts, 91,
Baking, 101,
Icing and Toppings, 125,
Acknowledgements and Thanks, 133,
Useful Internet references on food intolerances and allergies, 135,
Back cover, 137,

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