Help for Those Switching the Diet of Their Little Ones

So where do you begin changing your diet? Especially for finicky little eaters?  My friend is going gluten, dairy and egg free for 3 weeks as an elmination to see if it helps her daughter. Her little ones aren't fans of veggies and eat what sounds like typical kid friendly foods. Your kids may be like mine, and are more adventurous eaters. However,  if you are starting and want some ideas, especially if they have a tough time choking down veggies, this is for you.  I like to have a fruit or vegetable (or two) at every meal and snack. I have included suggestions of ways to do that after the meal ideas. If you have picky little eaters or adventurous eaters I hope this gives you some ideas. It's not easy switching the diet of a child. I think it's best to start with things they are familiar with. Later, when they are more adventurous, you can try other things.  

My first tip is to have 5 or so meal ideas for each breakfast, lunch and dinner and just repeat the five in cycles for 3 weeks. So every five days you start over. It's probably the simplest way to go and limits groceries. So you would do 5 things for breakfast (one each day) and then repeat the next five days. Do the same for lunch and the same for dinner. If you are just doing an elimination diet you are in survival mode and this will get you through! If you are doing this for the long haul, you can add a variety after you get the hang of it. I like to add a new dish two times a week, because I go a little crazy eating the same thing. But everyone is different! Another idea is to try to go naturally gluten, dairy, etc free first. For example, eating salmon, broccoli and rice for dinner (with no gluten free baked items) Then later try making a recipe for muffins, or other baking. I double a batch, freeze it and try baking one thing a week. That way you aren't baking constantly and get your freezer stocked. My last suggestion is to get a menu plan and shop before you begin. If your cupboards are packed with things you CAN eat,  and you have a plan, you won't feel like you are starving to death. Keep in mind that to start it may cost a lot of money. You may have to try products, or buy things instead of making everything from scratch. But eventually you can cut cost by making something from scratch here or something from scratch there. Also, keep in mind it will get easier! If you do this for the long term this will become the new normal.  It's hard to believe when you start, but I promise it will! It may not be "easy", but it will be doable!

Disclaimer: I am not a dietician, but am just suggesting things based on my experience going gluten,dairy,soy and egg free. Please don't take my word for it, but feel free to check out for yourself if these items are free of allergens.

Below is a sample menu plan for the little picky eater. Click on the colored words for links to recipes.

Breakfast
Muffins and smoothies
Cereal (GF) (I'd suggest rice chex, Erewhon rice crispies, or Nature's path's GF cereal)
Breakfast cookies here or here
Granola and raisins
French toast
Yogurt parfaits

Lunch
Hot dogs (Oscar Meyer all beef classic, or Applegate Farms)
Leftovers
Mac and cheese: Amy's Kitchen Ready Made or Cheese Sauce on Brown Rice Pasta
Pizza
Tacos
Spaghetti
Chicken nuggets (Applegate Farms or Ians), and sweet potato fries (Alexia) or make your own by putting Gluten Free flour patted on Chicken pieces with salt and pepper and saute in olive oil
Veggies and hummus w/nut thins CORRECTION: I'm sorry, I didn't realize nut thins have dairy!

Dinner
Baked potato, Stagg's classic chili and bacon (I use farmland brand)
Porcupines
Hamburgers w/ lettuce or gluten free bread for a bun
Fish sticks and oven fries
Pb and Js on English muffins or Sunbutter!
Amy's dairy free burritos, or Food for Life tortillas with refried beans, and Pace Picante Sauce

To these meals can be added grilled broccoli or cauliflower (I put either in the oven at 400F for 15-10 min, rolled in extra virgin olive oil and salt. Delish!), fruit, veggies and cheese sauce, veggies and Heinz ketchup, veggies and hummus to round it out. Or a smoothie with some spinach or kale snuck in :0)

Snacks
Veggies and dip (Kraft Italian or Annie's Roasted Red Pepper)
Fritos and fruit
GF pretzels and raisins
Ruffles with Ridges and hummus
Enjoy Life granola bars
Chips (Que Pasa or Tostitos restaurant style natural yellow corn) and salsa (like Pace Picante or a fresh Pico de gallo)

Review of Applegate Farms Nuggets

Have you tried these nuggets?  Awhile ago,  I ate these nuggets paired with sweet potato fries and a fresh salad. It was a crazy fast dinner, and considering I was eating nuggets and fries contained surprisingly little guilt. These nuggets didn't feel greasy. I loved the flavor in the breading. They are a mile better than other gluten and dairy free nuggets I have tried. I didn't miss the "real" thing one bit.  They have 9 grams of fat per 7 nuggets. I love that they are fully cooked so you don't have to worry about contamination or getting them to the right temperature. It makes them so easy to prepare.  If I remember correctly, they take 12 minutes in the oven. These are the perfect thing to have on hand in case you need something quick to grab in case of emergency. If you have a child struggling with going gluten-free I think these would be just the ticket. I have made my own nuggets using chicken thighs meat, breaded in chickpea flour, salt, pepper and cooked through. They were surprisingly easy and delicious. I will definitely buy these on occasion for when I am sick of cooking or need an emergency meal. I am not surprised that they got 4 out of 5 stars rated by 111 people. As far as gluten free goes, it doesn't get much better than this. And last but not least,  I love their motto: "All of the meat, none of the mystery."

Ingredients:Chicken, Water, Corn Starch, Salt, Extract Of Oregano, Battered And Breaded With, Water, Rice Flour, Tapioca Dextrin, Corn Starch, Salt, Spices, Spice Extractives, Extract Of Paprika, Extractive Of Turmeric, Garlic Powder, Onion Powder, Ground Celery, Breading Set In Canola Oil.

From Applegate Farms Website:

Natural Gluten-Free Chicken Nuggets

Our Gluten-Free Chicken Nuggets are breaded with a savory blend of rice and corn flour. When baked, the crunchy coating provides the perfect contrast to our tender farm fresh chicken. The nuggets are delicious on their own, or served with your favorite dipping sauce. The gluten free nuggets are now set in canola oil.

Allergy Friendly Cookbook for Kids

I found this great recipe book on Amazon. I bought it for my friend and she bought one for me. I haven't had a lot of time to try all of the recipes, because it came at an extra busy time in my life. However, the ones I have tried have been great. It contains more than 150 recipes that are wheat, gluten, nut, egg, and dairy free (as well as low in sugar).  Some of the recipes are: chicken nuggets, pizza bites, the very best spaghetti, sloppy joe veggie skillet, fruit bars, baked veggie nachos, happy birthday cake, homemade marshmallows, "cream"sicle cake, and frosted brownies.

Here is what someone had to say about it on Amazon. " Great cookbook! I have been cooking allergy free for my son for approx 2 years now. He is allergic to eggs, soy, dairy, wheat and tree nuts. It is hard to find a cookbook that is sensitive to all of the top 8 allergens. This one does, with the exception of just a couple of recipes. I purchased this cookbook to find some new ideas. I have started to notice that the varying cookbooks tend to rely on one specific type of gluten free flour. This one is rice flours and tapioca flours which can have a little grittier taste. The last cookbook I used it was oat flour (Sophie Safe) and those recipes tend to crumble. It is nice to have a few new recipes and to try new ingredients to see which ones work for you. I still love Sophie Safe, but am enjoying this cookbook just as much! If you cook for someone with allergies, you know how challenging it can be. I would recommend this cookbook highly!! Good luck!!"

What's for Dinner Tonight? {Gluten and Dairy Free} Ham, Kale and Red Pepper Risotto

My kids loved this. I loved it because anything with the nutrients of kale and red pepper baked in makes me feel great eating it. This recipe would be great without the ham, too, if you are vegan.
2 TBS extra virgin olive oil
1/2 onion, finely chopped
2 cloves garlic finely chopped
2 cups rice
salt and pepper
1/4 cup white wine
4 cups vegetable or chicken broth
1 cup water
2 and 1/2 cups kale, chopped into 1 inch pieces
1/4 cup chopped red pepper
1/2 tsp McCormick smoked paprika
1 package smoked ham (already cooked)

1. Preheat oven to 375F. In a saucepan heat the oil over medium heat. Add the onion and cook until softened (about 4 min). Add the garlic and rice, season with 1 and 1/2 tsp salt and 1/4 tsp pepper. Stir the rice in the pan until it is toasted. Add the wine and cook for a minute more. Mix in the the broth, water, kale, and red pepper. Transfer to an oven safe baking dish. Bake uncovered for 35 minutes.

2.Take out the risotto and  stir in the chopped ham. Bake uncovered for 5-10 minutes or until the rice is cooked through.l

I am posting this at Allergy-free Wednesdays.

Mac and Cheese

Mac and Cheese is the breakfast of champions. Oops. Um. I mean, the dinner we love. And if you happen to eat it for breakfast. . . . then that's our little secret. This is the kind of recipe that you want to make for breakfast,lunch and dinner. I found it here.  from the freefoodieblog.com I love this note she includes: I also like to add bacon, or lobster to make it a little more special.  You can also add veggies like peas, cauliflower, broccoli, or carrots to this dish as well to make it a complete meal.  Enjoy!  "       Total Time: 45 minutes Serves: 6-8 Ingredients: 1 pound shell pasta (I use a Quinoa & Corn combination) 4 tablespoons Earth Balance Soy Free Spread, plus extra for greasing casserole dish 2 cups So Delicious unflavored coconut milk (not cans) 1/2 cup coconut creamer (I like So Delicious Original flavor)  2 cups shredded Daiya cheddar cheese 1 cup Daiya mozzarella cheese 1 Udi’s hamburger bun, toasted or Vegan option: 2 Rudi's Gluten Free Tortilla Plain, cut into 1 inch thick strips 1 tablespoon millet flour 1 teaspoon granulated garlic powder 2 teaspoons salt, plus a few tablespoons extra for pasta water 3 tablespoons organic cornstarch 2 tablespoons water, room temperature 1/4 teaspoon cayenne pepper Preheat Oven to 375 degrees F Grease a 9x12 inch casserole dish In a large stock pot with boiling water, add few tablespoons of kosher salt to the water, then pasta and stir frequently to prevent clumping. In a mini food processor pulse the toasted hamburger bun until a breadcrumb consistency.  Set aside. For Vegan option: Slice gluten free, vegan, tortillas into 1 inch strips, bake on a parchment lined baking sheet for 15 minutes (or 10 minutes at 400 degrees F then reduce oven temperature for baking Mac and Cheese).  Pulse in a food processor until a breadcrumb texture, set aside. In a medium heavy bottomed saucepan over medium heat, melt Earth Balance spread.  Add coconut milk, coconut creamer, salt, garlic powder, cayenne pepper and let it cook until it’s just about to boil, about 3 minutes.  Stirring occasionally. Meanwhile, in a small glass bowl, mix cornstarch and millet flour with room temperature water.  Raise the heat to medium high, pour in the cornstarch mixture, and whisk vigorously for a few minutes until it thickens, about 3-5 minutes.  Once thickened, add both Daiya cheeses, stir to blend.