Published May 21, 2013, Valley Times, Cave Junction, OR
Planning healthy, crowd-friendly, allergy-free menus
By Lisa Rohde
For the VT
Summer is around the corner, school is nearly out and the time for get togethers is upon us.
However, planning crowd-friendly healthy menus is challenging nowadays as food sensitivities are on the rise. Children especially can feel left out when food options are not safe for them to eat.
The best strategy is to educate yourself on common food allergies as they are potentially fatal. A food allergy is when the body causes an overreaction of the immune system towards a particular food protein. The top ten food allergies common in younger children are milk, eggs, peanuts, tree nuts, sesame, coconuts, wheat, gluten (also in barley, rye and oats unless certified otherwise), soy, and shellfish. The plan is then to prepare group meals, snacks, and deserts with the lowest common denominator in mind.
I’m not suggesting that you cannot have milk available but have alternative options and keep milk as a side choice and out of the main dish.
Always make ingredient labels for food clearly visible. In general make food choices that are vegan (free of animal products), wheat and gluten free. Always have options to choose from. For instance it is perfectly acceptable to have a meat or dairy option on the side but best to not include it in the soup unless if you are making a veggie soup option too. Similarly it is also best to leave nuts and seeds as a side option, or have multiple choices, a batch of zucchini muffins clearly labeled with walnuts and a batch with no tree nuts.
Beware of hidden sources of wheat. Things to avoid include baked goods or anything made from flour, beer, cereal, pasta (unless gluten free), cornbread, crackers, gravies, sauces, imitation meats, licorice, some ice creams, marinades, teriyaki, soy sauce, and more. Also hidden sources of soy include, baked goods, canned soup, canned tuna and meats, processed deli meats, cereals, protein energy bars, infant formula, peanut butter, vegetable oil, worcestershire sauce, and more. Be careful eating at Asian restaurants even if you order a soy-free dish. As a rule of thumb, read the ingredient list, and if you do not know what it is, do not buy it.
Further more washing your hands before you eat and also after you eat is safe etiquette. We want to keep germs to a minimum, but what about preventing cross contamination of foods that are potentially hazardous to others. Always use separate serving utensils for each dish and wash your hands after handling foods that could pose a threat to others, as you do not want to pass on the food residue in your next handshake.
What do I suggest?
If the occasion is a birthday party, consider making a gluten free vegan cake or make two cakes one that is gluten free vegan. Making a gluten free vegan cake is really easy, first of all most stores now carry ready made mixes. If you want to make a gluten free vegan cake from scratch simply substitute a blend of brown rice flour and millet flour for wheat flour. Substitute a dairy free beverage for milk. Substitute apple sauce for egg. Now you have a vegan wheat-free cake.
Guacamole is always a favorite. Combine avocado, cilantro, onion, garlic, lemon, salt and pepper to taste. Instead of crackers and chips, serve this with carrots and celery.
How about some polenta pesto pizza. Simply make a polenta crust, spread your favorite homemade pesto (basil, cold pressed olive oil, pumpkin seeds, and garlic blended), tomato sauce (optional), and top with your favorite veggies perhaps onion, red pepper, spinach, and olive. Serve shredded cheese such as feta on the side, or cook one pizza with cheese and one without.
Try cooking a whole grain such as soaked quinoa or millet. Use veggie broth or leftover veggie water (from steaming your organic veggies) instead of water when cooking your grains. Combine cooked grains with fresh greens and herbs including spinach, kale, basil, mint, and cilantro. Need to cool down this summer, whip up a green smoothie with low glycemic berries, fresh kale and spinach, or green powder. Add even more nutrients by blending your smoothie with leftover veggie water (from steaming your organic veggies). Be sure to make extra smoothie and freeze it in pop-cycle molds.
Perhaps a hands on, do it yourself, green carrot roll bar. Finely shredded carrot in one bowl, minced garlic, minced ginger, dulse (sea veggie flakes), turmeric (anti-inflammatory), and a choice of almond butter, sunflower seed butter, or peanut butter, (remember separate utensils), all in their separate bowls, fresh spinach or baby greens, and raw nori sheets. Each person may individually combine the ingredients of their choice onto a nori sheet, roll and enjoy, a fun healthy, yummy, activity for kids.
Finally, aim for iced tea instead of sugary juice. Choose your favorite caffein free herbal tea and make a large batch to share. Garnish with a fresh mint leaf, slice of lemon, or lime.
Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.
***
Lisa’s Lemon Zucchini Cake:
1 1/2 cup brown rice flour
1 1/2 cup millet flour
4 tsp baking powder
1/2 tsp quality sea salt
3/4 cup sucanat unrefined dry sugar retaining molasses content (optional replace with 1tsp stevia)
1 1/2 cup dairy free milk (try homemade millet milk, 1 cup millet, 6 cups water, blend, then strain)
1/2 cup oil (I like to use coconut oil and I clearly label this)
1 cup finely grated zucchini
zest of 1 lemon (grated peel)
juice of 1 lemon
1/2 cup apple sauce
Preheat oven to 350’ F, mix well, pour into two lightly oiled glass pie pans and back for 30 minutes.
Icing:
2 cups cashew soaked a few hours or overnight and rinsed
zest of 1 lemon
juice of 1 lemon
4-8 tablespoons water, as needed for blending.
Blend and chill in the refrigerator to thicken
Once the cake is cool, spread icing, layer the 2 cakes, spread more icing, berry garnish, and enjoy
Planning healthy, crowd-friendly, allergy-free menus
By Lisa Rohde
For the VT
Summer is around the corner, school is nearly out and the time for get togethers is upon us.
However, planning crowd-friendly healthy menus is challenging nowadays as food sensitivities are on the rise. Children especially can feel left out when food options are not safe for them to eat.
The best strategy is to educate yourself on common food allergies as they are potentially fatal. A food allergy is when the body causes an overreaction of the immune system towards a particular food protein. The top ten food allergies common in younger children are milk, eggs, peanuts, tree nuts, sesame, coconuts, wheat, gluten (also in barley, rye and oats unless certified otherwise), soy, and shellfish. The plan is then to prepare group meals, snacks, and deserts with the lowest common denominator in mind.
I’m not suggesting that you cannot have milk available but have alternative options and keep milk as a side choice and out of the main dish.
Always make ingredient labels for food clearly visible. In general make food choices that are vegan (free of animal products), wheat and gluten free. Always have options to choose from. For instance it is perfectly acceptable to have a meat or dairy option on the side but best to not include it in the soup unless if you are making a veggie soup option too. Similarly it is also best to leave nuts and seeds as a side option, or have multiple choices, a batch of zucchini muffins clearly labeled with walnuts and a batch with no tree nuts.
Beware of hidden sources of wheat. Things to avoid include baked goods or anything made from flour, beer, cereal, pasta (unless gluten free), cornbread, crackers, gravies, sauces, imitation meats, licorice, some ice creams, marinades, teriyaki, soy sauce, and more. Also hidden sources of soy include, baked goods, canned soup, canned tuna and meats, processed deli meats, cereals, protein energy bars, infant formula, peanut butter, vegetable oil, worcestershire sauce, and more. Be careful eating at Asian restaurants even if you order a soy-free dish. As a rule of thumb, read the ingredient list, and if you do not know what it is, do not buy it.
Further more washing your hands before you eat and also after you eat is safe etiquette. We want to keep germs to a minimum, but what about preventing cross contamination of foods that are potentially hazardous to others. Always use separate serving utensils for each dish and wash your hands after handling foods that could pose a threat to others, as you do not want to pass on the food residue in your next handshake.
What do I suggest?
If the occasion is a birthday party, consider making a gluten free vegan cake or make two cakes one that is gluten free vegan. Making a gluten free vegan cake is really easy, first of all most stores now carry ready made mixes. If you want to make a gluten free vegan cake from scratch simply substitute a blend of brown rice flour and millet flour for wheat flour. Substitute a dairy free beverage for milk. Substitute apple sauce for egg. Now you have a vegan wheat-free cake.
Guacamole is always a favorite. Combine avocado, cilantro, onion, garlic, lemon, salt and pepper to taste. Instead of crackers and chips, serve this with carrots and celery.
How about some polenta pesto pizza. Simply make a polenta crust, spread your favorite homemade pesto (basil, cold pressed olive oil, pumpkin seeds, and garlic blended), tomato sauce (optional), and top with your favorite veggies perhaps onion, red pepper, spinach, and olive. Serve shredded cheese such as feta on the side, or cook one pizza with cheese and one without.
Try cooking a whole grain such as soaked quinoa or millet. Use veggie broth or leftover veggie water (from steaming your organic veggies) instead of water when cooking your grains. Combine cooked grains with fresh greens and herbs including spinach, kale, basil, mint, and cilantro. Need to cool down this summer, whip up a green smoothie with low glycemic berries, fresh kale and spinach, or green powder. Add even more nutrients by blending your smoothie with leftover veggie water (from steaming your organic veggies). Be sure to make extra smoothie and freeze it in pop-cycle molds.
Perhaps a hands on, do it yourself, green carrot roll bar. Finely shredded carrot in one bowl, minced garlic, minced ginger, dulse (sea veggie flakes), turmeric (anti-inflammatory), and a choice of almond butter, sunflower seed butter, or peanut butter, (remember separate utensils), all in their separate bowls, fresh spinach or baby greens, and raw nori sheets. Each person may individually combine the ingredients of their choice onto a nori sheet, roll and enjoy, a fun healthy, yummy, activity for kids.
Finally, aim for iced tea instead of sugary juice. Choose your favorite caffein free herbal tea and make a large batch to share. Garnish with a fresh mint leaf, slice of lemon, or lime.
Lisa Rohde Holistic Health Coach, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.
***
Lisa’s Lemon Zucchini Cake:
1 1/2 cup brown rice flour
1 1/2 cup millet flour
4 tsp baking powder
1/2 tsp quality sea salt
3/4 cup sucanat unrefined dry sugar retaining molasses content (optional replace with 1tsp stevia)
1 1/2 cup dairy free milk (try homemade millet milk, 1 cup millet, 6 cups water, blend, then strain)
1/2 cup oil (I like to use coconut oil and I clearly label this)
1 cup finely grated zucchini
zest of 1 lemon (grated peel)
juice of 1 lemon
1/2 cup apple sauce
Preheat oven to 350’ F, mix well, pour into two lightly oiled glass pie pans and back for 30 minutes.
Icing:
2 cups cashew soaked a few hours or overnight and rinsed
zest of 1 lemon
juice of 1 lemon
4-8 tablespoons water, as needed for blending.
Blend and chill in the refrigerator to thicken
Once the cake is cool, spread icing, layer the 2 cakes, spread more icing, berry garnish, and enjoy