Going Dairy Free

A good friend's daughter is embarking on a medically advised dairy free diet for her son and my friend asked me for some substitution tips. It occurred to me that recent posts have focussed more on those on very restricted diets, and whilst that is our reality there are many out there catering for single excursion diets - which can be just as daunting and stressful at the outset!

I wrote some suggestions down and decided it would be a good idea to publish them on the Recipe Resource!

First of all, the usual disclaimer! Children have complex nutritional needs and dairy products fulfilling many essential requirements. The vast majority of children outgrow dairy allergy, and those who are dairy intolerant are usually only temporarily so. Whilst nothing can stop an adult imposing restrictions on their own diet, you must take advice before taking such steps in a child's diet. Calcium, Vitamin D and other minerals - plus essential fats and low sugar make cow's milk a perfect food and drink for most children. 

Getting Started

I have a "Basic Substitutions" page here with some information, but this article focusses on purely Dairy Free diets. 

First, try not to substitute all dairy with soya products. Soya is high in oestrogens, and also highly allergenic in itself. It's not uncommon to develop an allergy to soya protein, and you increase that risk in an allergic child by substituting wholesale with soya. That said, if you are allowed soya it should mean you can more easily achieve a balanced diet without dairy products, without some of the sugar that is put in all free from foods.

When you take out food proteins, you remove flavour, so manufacturers replace it with sugar…. a concern which I have written about before. Most free-from biscuits and cakes are full of cheap fillers and “non-foods” so I always bake myself wherever possible.

Egg Substitutions!

So, we are officially egg free and I must say it's a bit of a steep learning curve. We have previously always been advised to keep the twins on eggs and it has been a valuable source of protein. Substituting that on a dairy and soya free diet is hard, especially when you have a vegetarian who is now pretty much vegan due to allergies to feed....

Because we hadn't trialled egg replacer, I have been using pear puree instead, which I was hugely sceptical about. However, I have had considerable success - although I seriously doubt I could substitute more than a single egg successfully this way.

I've come across several ideas for egg substitution, all work slightly differently with varied results.

• Chia seeds soaked in water make an excellent binding agent, but not the best raising agent. 
• Soy is not an option for us - and many others too, so I haven't tested this.
• Ripe banana works in a similar way to the pear puree we've tried, and since we have passed the banana trial this is my fall back option! This banana muffin recipe only has one egg in because the bananas act as a raising agent too, and could be easily substituted unlike recipes which contain several eggs.
• Ground flax seeds apparently give quite an earthy texture, and can be heavy - but many recommend them.
• Applesauce - again, like the other fruit options it works, but perhaps not for more than one egg.
• Egg Replacer - I trialled Organ's egg replacer with my daughter last night. Not brilliant, a bit heavy but ok.  She prefers the pear option!
• Go without!! This recipe really works and as a large cake recipe is virtually unbeatable as an egg free option. Also, research "Crazy Cake" which is very similar, these recipes are from the days when rationing and scarcity made egg-free recipes a necessity.

The chart below is widely available on different sites and has more ideas.

It's really a case of trial and error. I've made these pancakes very successfully with a pot of pear puree, you cannot taste the pear and they rise beautifully. 

The following has even more helpful information, I've discovered you really have to bite the bullet and just experiment, and also try new ways of doing things that just don't use eggs. Good luck!

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It's been a while... #FewFoodDiet

I've been really slack about updating - but the truth is, this is HARD. Really hard. Not being a stranger to exclusion diets I knew it would be, but nothing prepares you for the reality that is an indignant, stroppy tweenager who understandably wants to be like her friends and is facing a *much* longer term than expected of a very limited diet.

We've made progress, mostly by sensible planned means - but I confess in absolute desperation we tried some BFree rolls before every ingredient had been tested and thankfully, these are ok. This success not only brought a bumper set of accepted foods but a real possibility of a school packed lunch! This is not to be sniffed at, in a school where packed lunches are not permitted, she really will be the *only* child having one, and if it's as near normal as possible that matters. A lot.

We've done well with carbs. Protein - not so much. And she's now completely refusing every possible (sneaky) attempt to get chickpea into her diet as it's now "revolting". This is a stage all parents face on similar exclusion diets, the child is understandably feeling utterly out of control and I completely understand why she needs to do this. She's telling me that whilst she accepts the restrictions imposed by her medical team, she still calls the shots. Her body - her rules.

This, in my opinion, is vitally important to appreciate. We couldn't have embarked on this without her consent. Giving a degree of control, where appropriate really helps though - for example, blood tests really panic her, causing a rapid escalation into anxiety which she can barely cope with. So we've now adopted the policy that she has control, she makes the choices, but she needs to understand why they are necessary. On the whole it works too. She tells the doctor or nurse where they are allowed to put the needle (hand, arm etc) and whether she has cream, spray or nothing. Within reason she has the right to refuse too - although she hasn't yet, because she's in control and is actually pretty sensible for a ten year old.

So we've also followed her list of priorities for food introductions too, which sadly hasn't included much protein! We've made pancakes (above) using a pot of pear puree instead of egg, my fruit, cashew and seed bites  with a few alterations and she's done a fair bit of experimenting too. She enjoys the BFree pittas with lettuce, sweetcorn and carrot chopped inside, with some Violife cheese in. I just wish there was some protein in it!

On the (hugely) positive side, when she's not reacting to new foods, I have a daughter who barely refluxes. Seriously. Hardly at ALL. After 10 1/2 years of moderate to severe reflux this is life changing - and if the unpleasant bowel and urinary symptoms are indeed delayed and related, we could be looking at one seriously healthy and happy young girl.

Which makes it all worthwhile.

When things don't go to plan!

It's been a rollercoaster couple of weeks here on our few foods diet journey. K became unwell with a rather nasty urinary tract infection and ended up on strong antibiotics. She's allergic to penicillin and the one she was given didn't agree with her tummy unfortunately. This really messed up food trials since we couldn't properly trial whilst she was on them - for ten days.

To make matters worse, we were away for a few days - our only few days away this summer - and she desperately wanted to enjoy the treats her twin brother was able to have, however limited! He was brilliant, and we even had real tears of compassion on one occasion as he felt so sorry for his sister. We have also had tears from her, and meltdowns, anger, frustration and plain sadness. It's not an easy road.

On our third day away she ate nothing in protest, and then said she wanted some of my food that evening or she wasn't eating the next day either. She can be VERY stubborn!! In desperation I didn't stop her - and the vegetarian bean mixture she had two spoonfuls of caused her reflux and other symptoms to *really* flare. In some ways this was harder, because she had control, but it didn't do her any favours and she felt utterly defeated.

We've got over this (massive but not unexpected) hiccup and have since successfully trialled pea protein which is truly fabulous as she can soon hopefully have her Violife cheeses and the Wot no Dairy? yoghurts back. Coconut needs to be soon on the hit list to facilitate these, and apple. However since she  reacted to that meal of mine we also have a list of possible/probable culprits comprising onion, garlic, pepper, haricot beans and lentils to get through.

Diets like this are incredibly difficult for anyone, for kids it can seem arbitrary and unfair even if you totally agreed to it in the first place. When your peers, friends and twin BROTHER for goodnessake can eat lollies, chocolate and Haribo and you can't, the world is a very unfair place. We have limited his treats too - and ensure he has them out of sight but as she said today

"That's kind of irrelevant though, isn't it? Because I *know* he could have them, if you gave them to him. I have lost so many choices."

Out of the mouths of babes...

She did have a choice of course - this WAS her choice, and it's proving incredibly worthwhile. But that doesn't make it any easier, and although she will admit having significantly less reflux is "pretty cool", she's still a tweenager with attitude and I'm her emotional punchbag. And when you are that age, life is rarely "fair".

Distraction is definitely the best policy, and we are keeping busy!

Homemade Houmous - Life with Six Foods

So we've started our few food diet. Day 3 so far..... the current breakfast favourite is puffed rice cereal with rice milk, then if I can persuade her some cashew butter on a rice cake, a handful of nuts or a pear.

Lunch so far has relied on our homemade houmous, which is literally a can of chick peas, a little permitted olive oil blended to the right consistency. I'm making use of all my tiny Sistema pots to store it in for a couple of days in the fridge!

Initially the houmous didn't go down well - she's used to the shop bought versions which have sesame and garlic in. However we've persevered and she's eating it. I also tried rolling a ball of it in gram flour and frying as patties, I thought these were delicious but she remains to be convinced!! (Photo to follow!)

We've added carrot sticks, plain crisps, pear chunks and pear puree, rice cakes and cashew butter, etc and today K made her own lunch.  The rice cakes have a thick layer of cashew butter between, and the pot has the homemade houmous in.

It's not as filling as a regular free from wrap/sandwich so she had another round of rice cakes and cashew butter a couple of hours later, with a pear - but she has started to think this through herself a little.

Tea yesterday was oven chips, a second attempt at pan fried houmous patties and today is pasta from gram flour with a carrot sauce. I'm blending well-cooked carrots which have been boiled with a little rosemary, to create a "sauce" for the pasta. Poached pear for dessert - tomorrow I'm attempting rice pudding! Either tomorrow or the next day I will also be making these - potato cakes are a firm favourite here!

"Store Bought" Chocolate Brownies

This recipe claims to be so versatile it can make cake, cupcakes, brownies - whatever! A friend gave it to me to try.

Gluten free, wheat free, dairy free, soya free, nut free with safe ingredients, corn free and in theory could be egg free, but that's a LOT of eggs to replace.

Ingredients

• 2 cups (250g) rice flour
• 2/3 cup water of safe "milk" (I used rice milk)
• 2 cups (400g) sugar
• 1 cup margarine or oil (I used sunflower oil, olive oil is too heavy for baking)
• 1/2 tsp salt
• 2 cups (350g) safe chocolate chips
• 6 eggs
• 1 tsp vanilla

Method

• In a saucepan over a medium heat, stir together the butter or oil, milk/water and sugar. Bring to the boil, stirring constantly.
• Remove from heat and stir through the chocolate chips until smooth
• Stir in the flour, working quickly stir in the eggs, or the egg replacer mixture. (I used a large beating whisk for this)
• Pour into a lined cake pan or cupcake cases.
• Cupcakes bake for 10 minutes, brownie pans for 15 mins and if split into two cake pans 16 mins together.
• Allow to cool completely then remove for/baking parchment.
• Add frosting if desired.

Chocolate Mug Cake - gluten, dairy, soya, nut and egg free!

This utterly brilliant recipe came from our Facebook group, so I can't take the credit! It is absolutely perfect for visiting friends, relatives or events where your child will not want to miss out, all the location requires is a microwave and a mug! Even most village halls have both these days, so I could have used this for countless parties and events when my children were small.

We tested it yesterday - huge success!

The ingredients below are sufficient for approx ten small bags of cake mix. My digital scales are not great for weighing to exactly the right total in grams, 60g is actually very difficult to achieve! it didn't seem to matter.

Dry Ingredients

• 285g gluten free SELF RAISING flour
• 50g cocoa powder
• 255g caster sugar
• 2 tsp baking powder

Method

• Weigh out the above in a bowl, then mix WELL.
• Transfer to a freezer food bag, clip tight and shake together further.
• Weigh out portion of 60g into separate smaller bags and tie closed. 

Tip : sit each small bag in a mug, zero the scales and start weighing so tie bag doesn't collapse as you pour!!

You now have ten portable cake mixture bags - for a fraction of the cost of supermarket alternatives!

To bake

• Melt 1 tbsp "Pure" or other safe margarine
• and 2 tbsp water
• Mix well in a mug
• Microwave for around a minute - my 1000w microwave needed only 50 seconds.

Tip add chocolate chips for a decadent touch!

Crunchy Millet Flapjack/Granola style Biscuits

Once again our Facebook Group has come up trumps and member Livy Dickinson has created a fab recipe for her daughter, who is on a few food diet.  Searching for something palatable, portable and safe she has come up with the following, a crunchy granola style bite (could be a bar) which is really tasty,

Ingredients

• 250g Millet flakes 
• 150g Coconut oil 
• 125g Brown sugar 
• 4/5 tbsp Golden syrup 
• (2 tbsp dried blueberries- optional) 

Method

•  Simply combine and either spread in a tin (as in picture) or in paper cases/greased cupcake wells
• Bake at 180C for approx 20mins @ 180. 

These are hard/ solid/ crunchy, not soft and squidgy like usual flapjacks. They're very like Nature Valley Crunch bars in texture, so not suitable for very young children.

Allergy Awareness Week and #livinginfear - top tips for teachers

This week is Allergy Awareness Week and this year Allergy UK are focussing on the fear most people with severe allergies live in every single day of their lives.

Did you know?

BRITAIN is in the grip of a major allergy crisis, with millions of sufferers at risk of dying because of a terrifying lack of life-saving awareness among the public? And those not at risk from life threatening allergic reactions are living compromised lives in fear of chronic pain and illness?

Allergy UK are raising awareness of the fears of allergy sufferers this week and are asking people to get involved on Twitter. You can join the awareness campaign on Twitter using the hashtag #livinginfear and tweeting a picture of yourself with your biggest fear. My allergies are hugely restricting though and have had a massive impact on my life- and continue to do so. But as a mum, my biggest fears are for my children, who are more profoundly affected by allergy. 

So here's my photo:-

Children with food allergies can feel isolated in school as well as elsewhere. So much of their lives, of our society revolves around sharing food. And as with children who suffer from disabilities or chronic illness children with food allergies often lack independence. Food is a basic human need, but for kids with food allergies this basic daily task is fraught with anxiety and the need for constant vigilance. It’s also a fundamental step in growing up to gradually sever the feeding bond with your mum, but imagine if your mum was the only person you could trust to feed you? It’s pretty restricting. My nine year old twins rely on me totally for their food, school cannot cater for them and neither it seems can anywhere else. They are most definitely very “attached” to me still, and I now understand why. (You can read more about food allergy and independence here.)

Isolation in school is a particular concern for me, my children are mostly well accommodated in school but cannot participate in cooking sessions, many trips, school lunches etc and constantly feel "different". Other parents are anxious about inviting them home to play as food is such an integral part of entertaining, and consequently they feel even more isolated in school.

So here are my "Top Tips" for teachers (I was one once too!) to help reduce isolation in school:-

1. Plan ahead. Most mums of kids with allergies will bend over backwards to help their child and will be only too happy to provide ingredients, advice and reassurance. (Just don’t contact them late the night before you are baking to request a list of ingredients!)


2. Listen. Mums really do know their children best and are usually just following instructions from health professionals. Whilst there are undoubtedly a few who are over anxious and possibly ill-informed the vast majority will have genuine concern and want to keep their child safe - whilst not wanting to restrict the enjoyment of any other child in the class.


3. Keep food treats in school to a minimum, or (as our children’s teachers did) plan ahead and ask for a safe treat for the allergic child.


4. Ensure safety doesn’t stop fun. It’s vital all children are safe in school, but that doesn’t mean children cannot have fun. Safety must also be age appropriate too. So at age nine my twins can cope with baking something they know they must not eat, but are supervised when they do. A Reception age child could never cope with this! Similarly, making the child who carries an Epipen for a dairy allergy your class milk monitor isn’t a very wise idea!! (It happened to us though!)


5. Avoid making the child who IS different feel different. Pretty obvious, but subtlety is key. Substituting safe chocolate in the class advent calendar and making a note of the date for the allergic child to take it is far, far better than leaving them to come to you to swap their treat in front of others.


6. Food still needs to be fun though, and even children with allergies need positive experiences with and around food. You can substitute many ingredients easily, there are recipes for children on exclusion diets on The Recipe Resource ( http://thereciperesource.blogspot.co.uk) and lots of other sites too!


7. Tackle the “Healthy Eating” message tactfully. With recent research to demonstrate that fats are not always the bad guys, the message is becoming slightly blurred anyway, but children with food allergies are missing important proteins from their diet, and often important fats too. Our twins were wisely told by a senior dietician that they need plenty of fatty foods like chips, and oils like olive and hemp oil in their diet as they are dairy free (amongst other things) and miss the natural fats present in dairy food.


8. Don’t judge. I was once asked why there were concerns about my daughter’s growth when she was clearly very chubby, and that she looked really healthy. Children are all different, but children with food allergies, especially the non IgE ones are prone to poor growth. Poor absorption leads to poor growth - and the body needs to gain mass before it is able to grow upwards. My kids were short and chubby for a long time, sadly it wasn’t a sign of health at all. It’s stressful enough as a parent to navigate life with a child with food allergies, judgement from others is hard to take.


9. Expect to see more of the parents of kids’ with food allergies. They are not overly fussy, and need reassurance as much as their children. They are your best allies for a smooth year with an allergic child in your class, and dislike being the “bad penny” often feeling embarrassed ad in the way. Any reassurance is much appreciated!


10. Educate. Obviously - you’re a teacher :) But a tiny bit of knowledge for the allergic child’s peers goes a long way to helping them feel one of the class. There is a simple explanation aimed at Key Stage 1 children here.

Allergies have a serious impact on sufferer's lives, and they are certainly life changing, but we can and should limit the fear they live in. Unfortunately the current situation is almost unbearable for some, and as the excellent article in The Guardian last week explains ignorance about allergy is not helping. This is why awareness is key.

A "Frozen" free from Birthday Cake

A friend of a friend has been really poorly, and her children have food allergies so usually she bakes their cakes herself. So when my friend asked if I could help making a #freefrom cake, of course I said YES!

I decided to use the Chocolate cake recipe here since I'm not an expert at baking egg free, and I knew this was easy and pretty fool proof!

I made two cakes, layered with this Betty Crocker chocolate fudge buttercream mix which does say "may contain traces of milk" which was ok for us. You can make your own with safe margarine and icing sugar though. (You could also use jam in between the cakes.)

The little girl has a nut allergy so nothing I used could say "may contain traces" of nuts. This was a real eye opener for me, as well as many cake decorations containing wheat, the "may contain" is a real issue for nut allergy sufferers, even the fondant icing from many stores said that! I made my own fondant with fondant icing sugar in the end and coloured it with safe colouring. Lastly I had great fun making little Olaf!

I'm really pleased with the result!

"Free from" Sausage Rolls

With a boy who would live on sausage meat if he could, who detests sandwiches and would happily avoid eating lunch I have had to become inventive. This recipe has been the most successful by far for us, it's portable, freezable and so quick and easy to make.

I've learned a few tips and tricks along the way to make it easier too! If you cannot get Juvela Harvest Whits mix (we get it on prescription, it's soya free but requires and egg or egg replacer) then Genius have just brought out their own pastry range which would make these even quicker and easier to make!

These contain pork sausagement from a local butcher which is gluten free. I order in bulk as they prefer to sell it that way. Alternatively you could use gluten free sausages uncooked end-to-end.