For those with serious food allergies, mealtime often means sticking to a bland routine or eating something different from the rest of the family. No more! With a few simple swaps, everyone can have nutritious and mouth-watering foods they love.
Gluten- and Nut-Free Southern Skillet Cornbread
Prep: 5 min.
Bake: 20 min.
Serves: 6
Cost per serving: 41 cents
1 Tbsp. bacon drippings or vegetable oil
2 cups stone-ground cornmeal
2 Tbsp. superfine sugar
1 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
2 large eggs, beaten
2 1/4 cups buttermilk
1. Preheat oven to 450°F and place a rack in top third of oven.
2. Put the bacon fat in a large cast-iron skillet or a 9-inch baking pan and place in oven.
3. Mix cornmeal, sugar, baking powder, baking soda and salt in a large bowl.
4. In a separate bowl, whisk together eggs and buttermilk; add to cornmeal mixture. Beat until smooth.
5. Pour batter into hot pan. Bake until top is browned and center springs back when gently pressed, 20 minutes. Cut into wedges and serve hot.
PER SERVING: 249 Cal., 7g Fat (1g Sat.), 76mg Chol., 3g Fiber, 9g Pro., 40g Carb., 846mg Sod.
Dairy- and Nut-Free Meatloaf
Prep: 10 min.
Cook: 1 hr. and 15 min.
Serves: 6
Cost per serving: $1.37
1 onion, chopped
1 Tbsp. nut-free vegetable oil, plus extra for pan
1 lb. ground beef
8 oz. pork or sausage meat
1 Tbsp. Worcestershire sauce (optional)
2 cloves garlic, crushed
1 1/2 cups bread crumbs
1 tsp. chopped fresh thyme or 1/2 tsp. dried
6 Tbsp. chopped fresh parsley
3 Tbsp. ketchup (check label to make sure it contains no traces of wheat or dairy)
3 Tbsp. tomato puree
salt and pepper
1 large egg, beaten
1. Preheat oven to 350°F. For a soft-sided loaf that is crusty on top, line a 9-by-5-inch loaf pan with waxed paper. If you prefer the meatloaf crusty all the way around, line a baking sheet instead.
2. Fry onion in oil until softened and golden, 4 minutes.
3. In a bowl, mix beef, pork, Worcestershire sauce (if using) garlic, bread crumbs, thyme, parsley, ketchup and tomato puree. Season with salt and pepper. Stir in beaten egg to bind.
4. Transfer mixture to prepared pan or shape into a loaf roughly 9 inches by 5 inches on baking sheet.
5. Bake until browned on top and sides are beginning to shrink away from pan, 1 hour to 1 hour and 15 minutes.
6. Turn out onto a warm plate. Pour any juices in pan over loaf. Slice and serve.
Make it egg-free: Substitute 1 tablespoon of potato flour mixed with 2 tablespoons of water in place of the beaten egg and stir into the mixture in step 3.
PER SERVING: 511 Cal., 34g Fat (12g Sat.), 127mg Chol., 2g Fiber, 26g Pro., 25g Carb., 911mg Sod.
Nut-Free Chocolate Brownies
Prep: 25 min.
Bake: 20 min.
Yield: 15 brownies
Cost per serving: 26 cents
3/4 cup all-purpose flour
1 Tbsp. nut-free unsweetened cocoa powder
Pinch of salt
1 tsp. baking powder
3/4 cup packed light brown sugar
4 Tbsp. unsalted butter
3 1/2 oz. nut-free semisweet chocolate, chopped
1 tsp. vanilla extract
2 large eggs, beaten
1. Preheat oven to 350°F. Line a 7-by-11-inch baking pan with parchment paper.
2. Sift flour, cocoa powder, salt and baking powder into a bowl.
3. Place sugar, butter, 2 Tbsp. water, chocolate and vanilla in a saucepan and warm over low heat, stirring, until melted.
4. Pour chocolate mixture into flour mixture, add eggs, and beat until smooth.
5. Transfer to prepared pan and bake until firm to touch and slightly crusty on top, 20 minutes.
6. Cool brownies on a wire rack for 10 minutes; cut into 15 pieces. Cool completely before removing from pan. Store in an airtight container.
PER SERVING (1 brownie): 137 Cal., 6g Fat (3g Sat.), 37mg Chol., 1g Fiber, 2g Pro., 20g Carb., 51mg Sod.