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Allergy-Free and Easy Cooking: 30-Minute Meals without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame [A Cookbook] Paperback – December 4, 2012

by Cybele Pascal (Author)

4.4 545 ratings

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A collection of 75 completely allergen-free recipes ready in 30 minutes or less, perfect for food allergic kids and busy professionals who need to get meals on the table swiftly.

With her acclaimed cookbooks and loyal following, Cybele Pascal has been pioneering allergy-friendly cooking for more than a decade. As the mother of two kids with food allergies, Pascal knows the value of weeknight-friendly allergy-free recipes that can be prepped and on the table in half an hour without sacrificing flavor or texture. Through adept ingredient substitutions and easy-to-follow techniques, Pascal excels at providing enticing recipes that steer clear of the top eight allergens and appeal to home cooks who need to avoid dairy, eggs, wheat, soy, peanuts, tree nuts, fish, shellfish, and sesame.

Pascal’s allergy-friendly versions of favorites like Creamy Mac ‘n’ “Cheese,” Buffalo Wings with Ranch Dressing, Chicken Mole Soft Tacos, Gnocchi, Deep Dish Pizza with Italian Sausage, and Beef and Broccoli Stir-Fry have all the appeal of the originals, and are perfect for food allergic kids and busy professionals. Allergy-Free and Easy Cooking is a delightful solution that will help you get flavorful, safe meals on the table swiftly.

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Editorial Reviews

Review

“Cybele’s recipes evoke comfort and delicious tradition with the added bonus that they are gluten-free. There is something for the whole family.”
—Aran Goyoaga, author of Small Plates and Sweet Treats and creator of the blog Cannelle et Vanille

“When your child is diagnosed with food allergies, your first question is likely, ‘what will I feed them?’ In this book, Cybele Pascal provides allergy-friendly comfort foods and traditional takeout dishes that your family can enjoy once again. The best part is this cookbook is designed for busy parents on the go; you will be able to make these recipes in thirty minutes or less!”
—Lynda Mitchell, President of the Kids with Food Allergies Foundation

“This book proves that the joys of cooking and eating exist for all of us, regardless of any food restrictions we may have. Cybele Pascal has, once again, given us everything we need to make allergen-free, easy-to-make, and (most importantly) super-delicious meals. Everybody eats; everybody wins!”
—Peter Reinhart, co-author of The Joy of Gluten-Free, Sugar-Free Baking

“This is a great book that will make the lives of gluten-free mothers everywhere easier!”
—Elana Amsterdam, author of The Gluten-Free Almond Flour Cookbook and creator of ElanasPantry.com

“Cybele’s latest book, Allergy-Free and Easy Cooking, is a superb resource for our family. The meals are visually appealing, healthy, and simple to create. Gone are boring dinners! Thank you, Cybele, for putting zest back in our mealtimes.”
—Nicole Smith, founder of AllergicChild.com

“Who would believe dairy-free, gluten-free mac ‘n’ cheese; shrimp-free paella; or South Asian cuisine with no wheat, fish, or soy? There is no deprivation here—Cybele Pascal opens a broad and delicious world of extraordinary possibilities. With this wide-ranging cookbook, Pascal seals her status as the brilliant wizard of the allergy-friendly kitchen.”
—Gwen Smith, founder and editor of Allergic Living magazine

About the Author

CYBELE PASCAL is the author of two bestselling cookbooks, The Allergen-Free Baker’s Handbook and The Whole Foods Allergy Cookbook, and has appeared on The Martha Stewart Show, the Food Network, the Today show, Good Morning America Health, PBS, and NPR. She is a leading blogger in the field with an award-winning website, and she lectures and teaches nationally. Pascal serves as a Celebrity Ambassador Who Cares for FAAN/FAI (Food Allergy and Anaphylaxis Network) and is the founder and president of Cybele’s Free-to-Eat, a line of gluten-free foods that are free of the top eight allergens. For more information, visit www.cybelepascal.com.

Excerpt. © Reprinted by permission. All rights reserved.

Introduction: Free and Easy for All

This book is for all of you out there who might not feel like cooking tonight. I know: I’ve been there, time and time again. For many people, when you don’t feel like making dinner, you just order takeout. Or you go out. Or you defrost something from the freezer. But what about those of us living with food allergies or food intolerances? Just picking up the phone and ordering Chinese food is not an option. So, most often, we have to cook, even when we really don’t feel like it. This book, comrades, is for you. It’s a collection of seventy- five allergy-free but flavor-full meals that can be whipped up in thirty minutes or less, to help simplify your complicated life. As a working mother, I know that most nights the last thing I want to do is spend an hour or more preparing dinner. I just don’t have the time, energy, or inspiration. But like it or not, I’ve got a food-allergic household, and something safe, healthy, and delicious has got to land on that table.
I’ve often thought, “Wouldn’t it be great if someone came up with a guidebook for day-to-day allergy-free cooking?” I’ve also spent many years asking my readers what recipes they miss most. This book is that guidebook, and a collection of those recipes, all designed to answer the most frequent request of all: “Make it fast, make it simple!” These seventy-five completely allergy-free meals will take the guesswork out of meal planning for you. These are the foods you love. Comfort foods. Not weird food, just good food that is also allergy-free; every recipe is free of gluten, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, and sesame, so you don’t have to make substitutions. And all without the slightest sacrifice of taste or texture. In fact, I’ve been told by those with no food restrictions that these recipes are better than the “originals.” So, whatever your allergies or intolerances, there’s something in here for you. And all cooked up in thirty minutes or less.
In this book, I share my favorite secrets for turning allergenic recipes into allergy-free cuisine. There is an alchemy to allergy-free cooking; I’ve spent ten years refining my understanding of it, and here, I teach you the magic behind the mystery. I’ll teach you how to take rice milk and brown rice flour and transform it into a cream sauce. How to take olive oil and rice milk and transform it into an egg. I know most of you can make a salad allergy-free, but wouldn’t you love to be able to make creamy mac ’n’ cheese without wheat, gluten, dairy, or soy? My last book, the Allergen-Free Baker’s Handbook, taught people how to bake without wheat, eggs, and dairy, the three mainstays of traditional baking. This book will teach you how to make grilled cheese without cheese, pizza without wheat, and pesto without nuts, just to name a few. With these recipes, you’ll be eating all your family favorites again in no time.
This collection of beloved recipe classics is for the fifteen million Americans living with food allergies. In the United States, one out of every thirteen kids under the age of eighteen has a food allergy. This book is also for the estimated 30 percent of Americans living with gluten intolerance, and the one in a hundred living with celiac disease. We have a lot of mouths to feed safely.
I wrote this book for you, and for me. Because like you, my circumstances dictate that I must cook something safe and healthy, whether I feel like it or not.
My son Lennon was diagnosed with severe multiple food allergies at four months old. He outgrew his dairy and soy allergies by the time he was six. However, he was then diagnosed with shellfish, tree nut, and kiwi allergies, which I’m assuming are for life. My other son, Monte, has allergic asthma and must avoid dairy when it flares; he was also diagnosed with a shellfish allergy last year. I myself have fish, shellfish, tree nut, wheat, and a variety of fruit allergies. My husband is dairy-allergic and gluten-intolerant. And so, we continue to eat allergy-free.
Now, I’m a foodie, but as my kids have grown older, and the homework load has gotten intense, and I am working around the clock, and my husband is often somewhere else, working just as hard, I don’t have time to cook the way I used to. I will not be making slow-braised short ribs, or lamb that has to marinate for two days. Like you, I want quick and easy recipes that taste good. And of course I need them to be healthy and allergy-free, too. So I wrote the book I needed but couldn’t find.
Allergy-Free and Easy Cooking is for those learning to cook and those who love to cook. It’s also for you if you hate to cook but have to: hopefully, it will help you like it a little better.

SunButter Dan Dan Noodles

When my kids were very small, we lived in Westchester County, New York. My husband and I used to go on date night to a Chinese restaurant in Yonkers called Hunan Village. It was owned by a regal Chinese man named Paul. He was the most impressive host. He liked to order for our table, and it was thanks to him that I first tried dan dan noodles. I’ve eaten them many times at restaurants since, and none compares to the ones at Hunan Village. They had the best darn dan dan noodles I’ve ever tasted. Funny thing about that restaurant was my husband had been going to it ever since he was a kid, and Paul was the owner, all the way back then. I’ve heard Paul left Hunan Village a few years ago, and that sadly their food has declined. In honor of Paul, I devised this scrumptious, addictive, allergy-friendly dan dan noodle recipe, because the traditional is chock-full of allergens (wheat, soy, peanuts). I hope my version does justice to Paul. For the linguine, I like corn-quinoa noodles that mimic the yellow hue of the traditional egg noodles.

serves 4

8 ounces gluten-free linguine
2 cloves garlic, finely minced or pressed
2 tablespoons finely minced or grated ginger
2 tablespoons coconut amino acids
2 tablespoons canola oil
1 tablespoon dark brown sugar
1 tablespoon balsamic vinegar
1 tablespoon Sriracha or Thai Chile Sauce (page 94)
1/3 cup smooth SunButter
1/4 cup low-sodium chicken broth or vegetable broth
1/2 teaspoon salt
3 green onions, white and green parts, chopped
1 tablespoon chopped cilantro
1/4 cup roasted sunflower seeds, plus more for garnish
1/2 English cucumber, peeled, quartered, and diced, for garnish

Bring a large pot of water to a boil over high heat. Cook the pasta according to the instructions on the package.

In a large bowl, combine the garlic, ginger, coconut amino acids, oil, sugar, vinegar, and chile sauce. Mix well. Add the SunButter, chicken broth, and salt, and stir until smooth.

Drain the pasta and combine with the sauce, tossing to coat. Mix in the green onions, cilantro, and 1/4 cup sunflower seeds.

Serve garnished with the diced cucumber and a sprinkling of sunflower seeds.

Product details

Publisher ‏ : ‎ Ten Speed Press; 1st edition (December 4, 2012)
Language ‏ : ‎ English
Paperback ‏ : ‎ 176 pages
ISBN-10 ‏ : ‎ 1607742918
ISBN-13 ‏ : ‎ 978-1607742913
Item Weight ‏ : ‎ 1.41 pounds
Dimensions ‏ : ‎ 8.05 x 0.5 x 10 inches

Best Sellers Rank: #67,195 in Books (See Top 100 in Books)
- #20 in Food Allergies (Books)
- #92 in Gluten-Free Diets
- #123 in Gluten Free Recipes

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4.4 545 ratings

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Cybele Pascal
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CYBELE PASCAL is the author of three bestselling cookbooks, Allergy-Free and Easy Cooking, The Allergen-Free Baker's Handbook and The Whole Foods Allergy Cookbook. She has appeared on The Martha Stewart Show, the Food Network, the Today show, Good Morning America Health, PBS, and NPR. She is a leading blogger in the field with an award-winning website, and lectures and teaches nationally. She is also the Food Editor of Allergic Living Magazine. Pascal serves as a Celebrity Ambassador Who Cares for FAAN (Food Allergy and Anaphylaxis Network) and is the founder and president of Cybele's Free-to-Eat, a line of gluten-free foods that are free of the top eight allergens. For more information, visit www.cybelepascal.com
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embe_3

Know What You're Buying

Reviewed in the United States on May 18, 2015

Verified Purchase

I feel like that should be the default title for my Amazon reviews. So often, I end up reviewing something simply to make up for unwarranted bad reviews by people who didn't understand the purpose of the product or book. Know what you're buying, and don't dock an item if it doesn't magically do something outside of its stated purpose. Examples:

1. "My reasons for cooking allergen fee include HEALTH. These recipes use processed ingredients such as margarine, canola oil, soy cheese..." This was the review that prompted my counter-review because it's uninformed, incorrect, and lacks thought all around. Margarine is used because butter is DAIRY. Non-dairy "butter" is called margarine. It's really that simple. Not all margarines are created equal, so a savvy chef should be able to find one that fits his or her needs. You could also use coconut oil or sustainably-harvested palm oil instead. That's what I do. Canola oil is probably specified because "vegetable" oil is often made from soy, and this is a soy free cookbook. If you don't like canola oil, use a different oil. And the supposed soy cheese? Where? Daiya cheese is soy free. You find an unprocessed, allergen free cheese, and you'll be a millionaire. Possibly even richer, because an unprocessed cheese would be a miraculous new discovery. All cheese is necessarily processed. It has to be, because milk doesn't turn into cheese by itself. Minimally processed (old fashioned) cheese is nice, but when you have multiple food allergies, you don't have much of a choice.

2. "Relies heavily on Daiya cheese, which I find disgusting." That's because Daiya is so low allergen. Most dairy free cheeses use soy. This book is meant to be soy free. If you don't like Daiya cheese and don't have a soy allergy... use another cheese! While you're enjoying your diary free, non-Daiya cheese, you can also thank your lucky stars you have a choice. Not everyone does. Docking this book for including a cheese that fits the stated purpose (free of the top 8 allergens) is ridiculous.

3. "It's not for the Autoimmune Paleo protocol." This one makes me want to give my face some keyboard. Of course this book isn't for the AIP. It also isn't for the low histamine protocol, but you don't see me docking the book for that. Why? Because that's not what the book was made for. It's for people with multiple food allergies. It says that clearly on the cover. If you want a cookbook for the AIP, find one that is for the AIP. Don't give this book a negative view because it didn't do what it never said it was going to do.

If I sound a little frustrated, I am. Trying to find and make food with multiple food allergies and intolerances is incredibly difficult, and I deeply appreciate what Cybele Pascal did in writing this cookbook. Criticizing this book for not being something else - when it is already reaching for an extraordinarily challenging goal - is just absurd. I will update my review later when I have had time to test try a few recipes.

I can say that, so far, the recipes I have seen look like any substitutions will be easy (eg lite tasting olive oil for canola oil). And, although the one review had me concerned that this book was full of processed junk, I am happy to say that isn't the case. The processed foods in the book are there for a reason (ie allergen-free cheese is necessarily processed). Of all the fast and easy recipe books I've seen, this one uses the most whole foods.

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Amazon Customer

Perfect for those with multiple food allergies

Reviewed in the United States on December 14, 2012

Verified Purchase

"Allery-Free and Easy Cooking" has been exactly what I needed. My husband and daughter have celiac disease and my daughter is allergic to peanuts, eggs, soy, and sesame. Needless to say, it can be very difficult to find meals to make that are safe but that our whole family will enjoy. I have been dedicated to not making two meals each night for my family and also to making my allergic daughter feel included as much as possible with the whole family. Lately that has meant being stuck in a dinner rut cooking the same few meals. I had been anticipating Cybele Pascal's new cookbook for a long time because I use her "Allergen-Free Baker's Handbook" all the time. This cookbook has opened up a whole new world of eating once again for my family. The night I received it, I made the Chili Mac featured on the front cover. It was easy, quick and really delicious. Everyone in my family liked it, which is something that is hard to find.

Also, since my husband's and daughter's diagnosis, I've learned to cook more and more things from scratch, which often takes a long time. It seemed that more time in the kitchen was just the way it was. It's thrilling for me to have a cookbook free of all my daughter's allergens, tastes great, and only takes 30 minutes to make! I'm very excited to learn about coconut aminos since my daughter is allergic to soy and we'd entirely given up Asian food, which we used to love. I'm now looking forward to making Chicken Lettuce Cups with Hoisin Sauce, Beef and Broccoli Stir-Fry, Chicken Fried Rice and more, all without soy. I can't believe how many recipes are in this book and it's such a relief to not have to worry about what I might have to substitute in a "normal" recipe. I also like that Cybele included instructions on how to add back in ingredients that your family may not be allergic to. So if you can eat dairy or wheat or one of the other allergens, you will still find this cookbook incredibly useful. If you are cooking for people with multiple food allergies, I would highly recommend "Allergy-Free and Easy Cooking."

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Top reviews from other countries

Carl Sommerfeld

Best Allergy cookbook ever

Reviewed in Canada on January 3, 2024

Verified Purchase

I'm g free lactose and egg free, this book is a must to get your health back. Invest in yourself and get all your favorites in one book! Click and buy, what are you waiting for?! ❤️ from the W Coast/Canada

smg

Great!

Reviewed in the United Kingdom on June 30, 2019

Verified Purchase

Do many recipes! Just what I needed

MelissaClaire

Five Stars

Reviewed in the United Kingdom on March 27, 2016

Verified Purchase

Excellent cookbook! Recipes are ever so good

Sandi Wren

One of the best Allergy-free cookbooks I have purchased!

Reviewed in Canada on February 27, 2013

Verified Purchase

This is a really great cookbook with tons of allergy free recipes from an author who has professionally cooked and has a family and herself coping with food allergies. I have tried several recipes from the book and my family and I really enjoyed each one we have tried so far. The recipes don't take long to make and they are packed with flavour. There is no gluten, wheat, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish or sesame in any of the recipes. I have tried the Salisbury Steak with Mashed Potatoes, Tomato Soup, Penne with Hemp Seed Pesto and Roasted Cherry Tomatoes, Sunbutter Dan Dan noodles, Teriyaki Chicken Thighs, Thai Turkey Larb, Thai Chile Sauce, Beef and Broccoli Stir-Fry, Beef Stroganoff with Buttery Noodles, Center-Cut Pork Chops with Apricot Glaze, Garam Masala Lamb Chops with Cumin Quinoa, and my family enjoyed them all. There are many more recipes to try such as Pot Pie, Pizza, Lamb Kofta Kebabs, Twice Baked Potatoes, salads, stews, chile, etc. that we are looking forward to tasting. I will definitely be looking out for more cookbooks and recipes by Cybele Pascal, especially since many other allergy cookbooks I have tried have not had the same quality of recipes nor the number off allergens removed that I have needed, forcing me to either abandon half the recipes as being unsuitable or else the taste just wasn't there. This cookbook is a winner and it is nice to finally be able to eat most of the recipes in a cookbook!

8 people found this helpful

Libia Patricia

Dessert recipes

Reviewed in Canada on September 20, 2021

Verified Purchase

It has been helpful in the different options for salty foods. Would be great to have a couple of sweet recipes. I bought because my husband has been diagnosed with EoE and the road for the last three months has been bumpy and very difficult.

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