The Total Food Allergy Health and Diet Guide
Includes 150 Recipes
for managing food allergies and intolerances
by eliminating common allergens and gluten
By Alexandra Anca, MHS, RD
Paperback, 320 pages
We all know that allergies are on the rise, especially food allergies. I don't remember anyone having allergies when I was in school, but now they are so common that there are certain foods that can't even be brought into schools. Up to 6% of children and 4% of adults suffer from food allergies, symptoms ranging from mild discomfort to the risk of death for extreme cases.
It is important to know how to recognize and deal with food allergies and sensitivities, and to form a life plan for eating and living well on an allergen-free diet.
Alexandra Anca, MHSc, RD, is a member of the College of Dietitans of Ontario and Dietitians of Canada, and is Chair of the Consulting dietitians network. She also serves as nutrition advisor to the Toronto Chapter of the Canadian Celiac association and is scientific advisor to the association’s professional advisory Board.The Total Food Allergy Health and Diet Guide
The information is presented in a straightforward, easy-to-follow way:
What are Food Allergies and Intolerances?
1. Understanding the immune system and how food allergies and intolerances develop
2. Manifestations of food allergies and intolerances
3. Diagnosing food allergies and sensitivities
Nutritional Management of Food Allergies and Sensitivities
1. The top 10 food allergens: peanut and tree nuts, seafood (fish and shellfish), milk (allergy and lactose intolerance), eggs, soy, wheat, sesame seeds, sulphites, mustard seeds
2 Additional allergens and intolerances: gluten, corn, fruits and vegetables and food additives
Meal Plans
Includes a 30-day allergy-free meal plan with nutritional analysis to ensure a healthy diet
The Recipes
150 recipes specifically geared to maintaining an allergy-free lifestyle
Here are a couple of sample recipes from the book, to kick off your allergen-free lifestyle.
Gluten-free, Egg-free, Corn-free, Dairy-free, Soy-free Brown Bread, page 196, bread
I had the privilege of counseling a patient whose family suffered from combined multiple allergies that included soy, dairy and egg. In addition, one family member had celiac disease. I wish I’d had this bread recipe for them at the time.
• 9- by 5-inch (23 by 12.5 cm) loaf pan, lightly greased
1⁄4 cup flax flour or ground flax seeds 60 mL
1⁄3 cup warm water 75 mL
11⁄4 cups brown rice flour 300 mL
3⁄4 cup sorghum flour 175 mL
1⁄3 cup rice bran 75 mL
3 tbsp tapioca starch 45 mL
1 tbsp xanthan gum 15 mL
1 tbsp bread machine or instant yeast 15 mL
11⁄4 tsp salt 6 mL
1 cup water 250 mL
2 tbsp vegetable oil 30 mL
3 tbsp liquid honey 45 mL
1 tbsp light (fancy) molasses 15 mL
1 tsp cider vinegar 5 mL
1. In a small bowl or measuring cup, combine flax flour and 1⁄3 cup (75 mL) warm water; set aside for 5 minutes.
2. In a large bowl or plastic bag, combine brown rice flour, sorghum flour, rice bran, tapioca starch, xanthan gum, yeast and salt. Mix well and set aside.
3. In a separate bowl, using a heavy-duty electric mixer with paddle attachment, combine 1 cup (250 mL) water, oil, honey, molasses, vinegar and flax flour mixture until well blended. With the mixer on its lowest speed, slowly add the dry ingredients until combined. Stop the machine and scrape the bottom and sides of the bowl with a rubber spatula. With the mixer on medium speed, beat for 1 minute or until smooth.
4. Spoon dough into prepared pan. Let rise, uncovered, in a warm, draft-free place for 75 to 90 minutes or until dough has risen almost to the top of the pan. Meanwhile, preheat oven to 350°F (180°C).
5. Bake for 25 minutes. Check to see if loaf is getting too dark and tent with foil if necessary. Bake for 10 to 20 minutes or until internal temperature of loaf registers 200°F (100°C) on an instant-read thermometer. Remove from the pan immediately and let cool completely on a rack.
Tips: Don’t be alarmed when this one turns out shorter than some loaves.
If you are sensitive to sulfites, look for unsulfered molasses or substitute 1 tbsp (15 mL) packed brown sugar. You can also replace the cider vinegar with white vinegar.
Makes 15 slices
NUTRIENTS PER SLICE
Calories 139
Fat 4 g
Carbohydrate 24 g
Fiber 3 g
Protein 3 g
Iron 2.0 mg
Calcium 23 mg
Chard-Studded Root Vegetable and Lentil Soup, page 224, soups, vegetarian
Dark leafy greens provide great health benefits, but patients often tell me they don’t know how to cook them. Here’s one terrific answer.
• Medium to large (4- to 5-quart) slow cooker
1 tbsp olive oil 15 mL
2 onions, finely chopped 2
4 carrots, peeled and diced 4
2 stalks celery, diced 2
4 cloves garlic, minced 4
1 tsp salt 5 mL
1⁄2 tsp cracked black peppercorns 2 mL
1 bay leaf 1
1 cup green or brown lentils, rinsed 250 mL
6 cups ready-to-use vegetable broth 1.5 L
1 potato, peeled and shredded 1
1⁄4 tsp cayenne pepper, dissolved in 1 tbsp 1 mL
(15 mL) freshly squeezed lemon juice
4 cups packed shredded Swiss chard (see tip) 1 L
1. In a skillet, heat oil over medium heat. Add onions, carrots and celery and cook, stirring, until softened, about 7 minutes. Add garlic, salt, peppercorns and bay leaf and cook, stirring, for 1 minute. Add lentils and toss until coated. Transfer to slow cooker stoneware. Stir in broth.
2. Add potato and stir well. Cover and cook on Low for 6 hours or on High for 3 hours, until lentils are tender. Add cayenne solution and stir well.
3. Add chard, in batches, stirring after each to submerge before adding the next batch. Cover and cook on High for 20 minutes, until chard is tender.
Makes 6 servings
Tips: To shred Swiss chard, remove the stems, including the thick vein that runs up the bottom of the leaf, and thoroughly wash the leaves by swishing them around in a basin full of warm water; drain well. On a cutting board, stack the leaves two or three at a time. Roll them into a cigar shape and slice as thinly as you can.
If you want to save the time of washing and cutting chard, look for frozen chopped chard.
One cup (250 mL) of Swiss chard provides almost one-third of your daily intake of calcium. It is also an excellent source of vitamins A, K and C.
NUTRIENTS PER SERVING
Calories 210
Fat 3 g
Carbohydrate 38 g
Fiber 9 g
Protein 9 g
Iron 2.9 mg
Calcium 76 mg
The Antioxidizer, page 331, beverages
The antioxidant ingredients in this smoothie will help strengthen your immune system.
• Blender
1 cup enriched hemp milk 250 mL
1⁄4 cup chopped trimmed kale 60 mL
8 blueberries 8
1 banana 1
2 chopped pitted dates 2
1 tbsp raw cacao powder 15 mL
2 tsp raw shelled hemp seeds 10 mL
1. In blender, combine hemp milk, kale, blueberries, banana, dates, cacao powder and hemp seeds. Blend on high speed until smooth. Serve immediately.
Makes 11⁄2 cups (375 mL)
NUTRIENTS PER 1⁄2 CUP (125 ML)
Calories 130
Fat 3 g
Carbohydrate 23 g
Fiber 3 g
Protein 4 g
Iron 1.4 mg
Calcium 166 mg
Woah. So we customized our own dish.
