We need to talk about food allergies!

Posted on December 4, 2023December 4, 2023 by kbbweb

Recently some friends stopped by, and brought some home-made baked goods as a thank you for their visit.

I appreciate the thought and the intent of kindness.

And my response was: “Thank you. That’s so nice of you. What’s in them?” And then, after a quick discussion, I said, “Thank you so much. We won’t be able to eat these, so I want you to keep them and enjoy them, so they don’t go to waste.”

I have kids with multiple food allergies. My mom is sugar free and gluten free, due to diabetes and multiple other chronic health conditions. I am low-sugar and gluten free with additional modifications on the Low-Fodmap diet due to IBS and food-allergies.

I am grateful to anyone who shares with me. And, I am a home baker and I know exactly how much time and effort goes into baking home made goodies. I think it would be disrespectful to take baked goods I can’t eat – that dishonors the baker’s efforts and time, devalues the love they put into their food.

I am also a fierce advocate and caretaker for my family, and we don’t eat anything that’s a health risk. Safety and wellness trump politeness. If I don’t know everything that is in something is on our safe lists, I don’t bring the food into our house.

I share this for a few reasons.

First, I think it’s important to talk about food allergies and food safety. Many people just eat, without thinking, and their lives are easy. But the number of individuals with food limitations, due to celiac and IBS and diabetes and food allergies continues to grow. It’s important to help others understand, and to support honest conversations about food and food allergies and food limitations. Every time I thank someone AND also trust them with my honest information about our food allergies, I hope I’m sharing knowledge and helping more people to be more aware of food allergies.

Second, I think it’s important that I teach my kids how to respectfully self-advocate. Whether it’s food allergies or autistic accommodation, we can politely and respectfully advocate for ourselves. We can make sure others understand what we need, and why we can or can’t do certain things.

Third, I share these issues with you all, so that I hope I can help each of you when you find yourselves in these conversations.

If you’re a person with food allergies: be open. Be honest. Only eat what you can safely eat. Say, “thank you but I can’t eat this,” when someone offers something you cannot eat. Give it back, so it doesn’t go to waste.

If you’re a person without food allergies or food limitations, remember this. Don’t get your feelings hurt – my tree nut allergy isn’t personal to you, and it’s not something I’ve done to make your life more difficult. Believe me, it makes my life far more difficult than it makes yours! Thank me for trusting you with my truth! Thank me for not wasting your food, and for valuing the time you put into making it! And also, do think about that food is a difficult gift – not everyone can accept it – not everyone can eat it – and people still have a hard time talking about it.

Food is one of those things that we need to talk about more, with honesty, kindness, and compassion!

And I have a feeling that these conversations definitely increase around the holiday season – with baking traditions and big meals. Talk BEFORE you bake. Talk BEFORE you cook. Talk BEFORE you share. Provide ingredient lists for each item, to make those of us living with food allergies feel safe and supported at the table. Make sure everyone who shows up at your table feels welcome and is able to eat safely.

Waffles with Blueberry Sauce – Gluten Free AND Gluten Free Vegan options

Posted on December 4, 2023December 4, 2023 by kbbweb

WAFFLES WAFFLES WAFFLES!!!

VERSION 1: Gluten Free Waffles

Kimberlee Bethany Bonura, 11/29/23

Makes approximately 8 – 10 waffles

Needed:

waffle iron

stainless steel bowl and whisk

ladle or spoon

4 eggs

2 cups water

1/2 cup olive oil

3 teaspoons baking powder

1 cup brown rice flour

1 cup sorghum flour

1 cup millet flour

1/2 cup ground flax meal

Put in bowl:

4 eggs

2 cups water

½ cup olive oil

Whisk well.

Add to bowl:

3 teaspoons baking powder

1 cup brown rice flour

1 cup sorghum flour

1 cup millet flour

½ cup ground flax meal

Whisk until smooth.

Plug in the waffle iron to heat it up.

When your waffle iron is hot, scoop about ½ cup of batter into the center of the waffle iron.

FOLLOW YOUR WAFFLE IRON’S INSTRUCTIONS FOR BAKING WAFFLES.

You can store waffle batter in a covered container in the refrigerator for up to 2 days.

To keep waffles warm, heat oven to warm and put waffles on an oven safe plate or dish in the oven until you’re ready to eat.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

VERSION 2: Gluten Free AND VEGAN Waffles

Kimberlee Bethany Bonura 11/29/23

Makes approximately 8 – 10 waffles

Needed:

waffle iron

stainless steel bowl and whisk

ladle or spoon

2 ½ cups water

1/2 cup olive oil

3 teaspoons baking powder

1 cup brown rice flour

1 cup sorghum flour

1 cup millet flour

1 cup ground flax meal

Put in bowl:

2 ½ cups water

½ cup olive oil

1 cup ground flax meal

Whisk well.

Add to bowl:

3 teaspoons baking powder

1 cup brown rice flour

1 cup sorghum flour

1 cup millet flour

Whisk until smooth.

Plug in the waffle iron to heat it up.

When your waffle iron is hot, scoop about ½ cup of batter into the center of the waffle iron.

FOLLOW YOUR WAFFLE IRON’S INSTRUCTIONS FOR BAKING WAFFLES.

You can store waffle batter in a covered container in the refrigerator for up to 2 days.

To keep waffles warm, heat oven to warm and put waffles on an oven safe plate or dish in the oven until you’re ready to eat.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Tree Nut Free, Egg-Free (VEGAN), Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

ON TOP OF YOUR WAFFLE: Blueberry Sauce

Kimberlee Bethany Bonura 11/29/23

Great for pancakes and waffles, as well as a topping for cheesecake, angel food cake, and ice cream! This is a sauce because the whole blueberries are left in the sauce; you can strain out the blueberries and bits if you prefer a smooth syrup.

Needed:

1/2 cup turbinado sugar

2 cups water

2 cups fresh blueberries

In a saucepan, put:

½ cup turbinado sugar

2 cups water

2 cups fresh blueberries

Put saucepan on burner and start burner on high.

Bring water to a boil, then turn down to medium heat.

Let boil 5 – 10 minutes, stirring regularly to prevent scorching and/or spilling over.

Serve and enjoy warm or pour into a bottle and enjoy later. Blueberry sauce can be stored for about 1 week in refrigerator. (If you know how to prepare and sanitize bottles for canning, then it can be stored longer, based on your canning preparation techniques.)

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Tree Nut Free, Egg-Free (VEGAN), Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Multi-Grain Gluten Free AND Vegan Biscuits

Posted on November 20, 2023 by kbbweb

Multi-Grain Gluten Free AND Vegan Biscuits

Makes approximately 27 – 30 biscuits.

11/20/2023

Make your “flax eggs.” In a small bowl, place:

4 tablespoons flax meal
½ cup warm water

Leave to soak for 5 minutes.

Whisk with a fork.

Place dry ingredients in a stainless-steel mixing bowl:

½ cup psyllium husk powder
2 tablespoons instant yeast
2 tablespoons turbinado sugar
4 teaspoons baking powder
1/2 teaspoon salt
2 teaspoons xanthan gum
1 cup millet flour
1 cup teff flour
1 cup sorghum flour
1 cup quinoa flour

Mix lightly on low speed.

Add wet ingredients to the bowl:

“Flax egg” mixture
½ cup sunflower oil
3 ½ cups warm water

Mix until blended, but it will be sticky and like children’s clay.

Oil 3 large cast iron pizza pans.

Preheat oven to 425 degrees (convection preferred if possible).

Put a sheet of parchment paper on your counter.

Flour it lightly with millet flour.

Drop 1/3 the dough in the center, and flour the top with millet flour dust.

Put another sheet of parchment paper on top.

Use a rolling pin to roll out until about ½ inch thick.

Use a glass or cookie sheet to cut out rounds, and place them onto your pan.

Repeat 2 more times until all dough is rolled out and cut.

Makes about 27 to 30 biscuits, depending on the size of your cutter.

Bake 15 minutes.

Remove from oven, let sit away from drafts for 15 minutes.

ALLERGY STATEMENT:

Gluten Free, Milk/Dairy Free, Egg Free, Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Vegan and Gluten Free Fiber Muffins

Posted on November 20, 2023 by kbbweb

Vegan and Gluten Free Fiber Muffins

11/19/2023

If you have IBS or constipation, almost every university hospital seems to provide the constipation recipe of mixing prune juice, applesauce, and bran (either wheat or oat, depending on your gluten ability) and eating a few tablespoons of “prune pudding” daily. The problem for people like my Autistic Kiddo with IBS-Mixed is that, with sensory sensitivities, this texture may not be tolerable. (My kiddo declared it too much in appearance like throw up to even be able to smell or try it.)

So here is my texture correction: mixing the needed ingredients, with no additional sugar, flax instead of eggs, and GF flour (I chose buckwheat) into a simple muffin. Eating one per day is approximately the same as a daily serving of the “prune pudding” recipe, no sensory issues included!

Makes 12 – 15 muffins

Preheat oven to 350˚F. Convection preferred.

In a small bowl, make your flax eggs:

2 tablespoons ground flax meal

¼ cup warm (not hot) water

Let it sit for 5 minutes.

Then whisk with a fork.

In a large mixing bowl:

Flax eggs

1 ¼ cup unsweetened prune juice

1 cup applesauce

2 teaspoon vanilla extract

Mix until smooth and creamy.

Add:

2 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon cinnamon powder

2 cup oat bran

1 cup buckwheat flour

Mix well.

For muffins: pour into muffin cups. I like parchment paper cups in a silicone muffin pan.

Bake for 25 minutes. Time may vary slightly depending on weather and humidity. Use a toothpick to test if done – toothpick will come out clean when done.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Vegan and Gluten Free Banana Fiber Muffins

Posted on November 20, 2023 by kbbweb

Vegan and Gluten Free Banana Fiber Muffins

11/19/2023

Makes 18 muffins

Preheat oven to 350˚F. Convection preferred.

Puree 3 ripe bananas in blender or food processor.

In a small bowl, make your flax eggs:

2 tablespoons ground flax meal

¼ cup warm (not hot) water

Let it sit for 5 minutes.

Then whisk with a fork.

In a large mixing bowl:

Flax eggs

1 ¼ cup unsweetened prune juice

1 cup applesauce

pureed bananas

2 teaspoon vanilla extract

Mix until smooth and creamy.

Add:

2 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon cinnamon powder

2 cup oat bran

1 cup buckwheat flour

Mix well.

For muffins: pour into muffin cups. I like parchment paper cups in a silicone muffin pan.

Bake 45 minutes. Time may vary slightly depending on weather and humidity. Use a toothpick to test if done – toothpick will come out clean when done.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Gluten Free Chocolate Pumpkin Pie

Posted on November 1, 2023November 1, 2023 by kbbweb

Gluten Free Chocolate Pumpkin Pie (makes 2 pies)

10/30/2023

Adventures In My Allergy Family Kitchen with Kimberlee Bethany Bonura @drkimberleebonura

Based on my Grandma’s Original Pumpkin Pie. She always made 2, because everyone wanted a second slice.

Modified because:

(1) one day, my kiddo #1 asked, “hey, can you make chocolate pumpkin pie Instead of just pumpkin?” I was hesitant, but it turns out that as good as pumpkin pie is, chocolate pumpkin pie is even better. I’ve never made a regular pumpkin pie again …

(2) for a gluten free crust.

(3) I haven’t figured out a vegan (i.e., egg free) pumpkin pie (or custard) yet, but when I do – I’ll share!

Ingredients needed:

For Pie Crust:

1 ½ cup oat flour

1 ½ cup rice flour

½ teaspoon salt

¾ cup sunflower oil

For Pie Filling

1 29-ounce can cooked pumpkin (not pumpkin pie mix, just plain cooked pumpkin) or 2 15- ounce cans

2 cups non-dairy milk

1 1/2 cups turbinado sugar

1/2 teaspoon ginger powder

1/2 teaspoon nutmeg powder

4 teaspoons cinnamon powder

¼ teaspoon salt

¾ cup cocoa powder

1 tablespoon vanilla extract

4 eggs

Preheat oven to 350˚F, convection preferred.

Make your pie crusts.

In a mixing bowl, put:

1 ½ cup oat flour

1 ½ cup rice flour

½ teaspoon salt

¾ cup sunflower oil

Using your (clean but unscented) hands, “crumb” the mixture together – play with the flour and oil until it comes together into a soft playdough like crumble.

Divide dough into two even portions.

Oil both of your pie pans, place one ball into the center of each pie pan.

Gently use the ball of your hand to press, press, press the dough out toward the edges of the pie pan, then use the balls of your fingers to press the dough up on the sides of the pie pan to the edges.

Gluten-free Nut-free pie dough doesn’t roll out well, so you have to shape it into the pan with your hands. (If you don’t have a nut-allergy, and you like a nutty taste, you can use coconut oil instead of sunflower oil, and then you can roll it like any traditional pie crust).

Make your pie filling.

In a mixing bowl, put:

1 29-ounce can cooked pumpkin (not pumpkin pie mix, just plain cooked pumpkin) or 2 15- ounce cans

2 cups non-dairy milk

1 1/2 cups turbinado sugar

1/2 teaspoon ginger powder

1/2 teaspoon nutmeg powder

4 teaspoons cinnamon powder

¼ teaspoon salt

¾ cup cocoa powder

1 tablespoon vanilla extract

4 eggs

Gently whisk until mostly smooth, but don’t over-whip or it will be too thin. It should look like soft pudding.

Pour filling evenly into each pie crust, so that the filling is almost to the top of each pie crust.

Lightly sprinkle 1/2 teaspoon cinnamon powder evenly on top of each pie.

Bake for 1 hour 15 minutes.

The top of the pie filling will be firm and just starting to crack when done.

Let cool at room temperature at least 30 minutes before slicing (or the custard will fall apart).

To store, cover with aluminum foil and keep in refrigerator.

ALLERGY STATEMENT:

Milk/Dairy Free, Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Banana Bread / Muffins: 2 varieties – Vegan (with wheat) and Vegan and Gluten-Free

Posted on October 4, 2023October 5, 2023 by kbbweb

Banana Bread! Or Muffins! For breakfast, lunch, dinner, snacks! YUM!

2 options so you can feed everyone you love. First a vegan with wheat, and below that a Vegan AND gluten-free.

Vegan Banana Bread

10/3/2023

Makes 1 loaf or 18 muffins.

Preheat oven to 350˚F. Convection preferred.

Puree 3 ripe bananas in blender or food processor.

In a small bowl, make your flax eggs:

2 tablespoons ground flax meal

¼ cup warm (not hot) water

Let it sit for 5 minutes.

Then whisk with a fork.

In the bowl of your mixer (or a large mixing bowl):

1 cup brown sugar

Flax eggs

¼ cup olive oil

1 tablespoon vanilla

3 tablespoons unsweetened rice milk

Mix until smooth and creamy.

Add to mixer:

2 ¼ cup white whole wheat flour

1 tsp. baking powder

½ tsp. baking soda

Mix.

Add banana puree.

Mix well.

For bread: pour into 1 oiled bread pan.

For muffins: pour into muffin cups. I like parchment paper cups in a silicone muffin pan.

Bake for 1 hour. Time may vary slightly depending on weather and humidity. Use a toothpick to test if done – toothpick will come out clean when done.

ALLERGY STATEMENT:

Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Vegan and Gluten Free Banana Bread

10/3/2023

Makes 1 loaf or 18 muffins.

Preheat oven to 350˚F. Convection preferred.

Puree 3 ripe bananas in blender or food processor.

In a small bowl, make your flax eggs:

2 tablespoons ground flax meal

¼ cup warm (not hot) water

Let it sit for 5 minutes.

Then whisk with a fork.

In the bowl of your mixer (or a large mixing bowl):

1 cup brown sugar

Flax eggs

¼ cup olive oil

1 tablespoon vanilla

3 tablespoons unsweetened rice milk

Mix until smooth and creamy.

Add to mixer:

1 cup brown rice flour

1 cup sorghum flour

¼ cup oat flour

1 tsp. xanthan gum

1 tsp. baking powder

½ tsp. baking soda

Mix.

Add banana puree.

Mix well.

For bread: pour into 1 oiled bread pan.

For muffins: pour into muffin cups. I like parchment paper cups in a silicone muffin pan.

Bake for 1 hour. Time may vary slightly depending on weather and humidity. Use a toothpick to test if done – toothpick will come out clean when done.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Gluten-Free, Vegan Swirl Cake

Posted on September 26, 2023September 26, 2023 by kbbweb

Gluten-Free, Vegan Swirl Cake

Chocolate cake? Vanilla cake? Why choose! And this is a gluten-free, vegan option so everyone can enjoy!

In the picture: a traditional swirl cake – see “My Kids’ Favorite Swirl Cake” for the recipe AND a GF, Vegan Swirl Cake. Can you even tell which is which?

Vegan and GF Swirl Cake vs traditional swirl

September 23, 2023

Preheat oven to 350 degrees (convection preferred if possible).

Set up two stainless steel bowls.

Bowl one:

Mix:

3/4 cup turbinado sugar
2 teaspoons vanilla extract
1 cup unsweetened rice milk
1 tablespoon plain white vinegar
¼ cup olive oil

Whisk until smooth.

Add:

1 ¼ cup sorghum flour
½ teaspoon xanthan gum
¾ teaspoon baking soda
¾ teaspoon baking powder

Mix until smooth.

Pour into the bottom of a 9 x 12 baking pan.

Bowl two:

Mix:

3/4 cup turbinado sugar
2 teaspoons vanilla extract
1 cup unsweetened rice milk
1 tablespoon plain white vinegar
¼ cup olive oil

Whisk until smooth.

Add:

¾ cup sorghum flour
½ teaspoon xanthan gum
¾ teaspoon baking soda
¾ teaspoon baking powder
½ cup cocoa powder

Mix until smooth.

Starting over the center of the baking pan, carefully pour the batter in on top of the vanilla batter, forming swirls as you pour.

Use your silicone spatula to make one or two swirls through the batter, just briefly – you do not want to mix the two batters into one, just create a swirl design so they retain their individual flavors.

Place on middle rack of oven, back 45 minutes.

Let cool 10 minutes prior to cutting.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Gluten-Free, Vegan Carrot Cake (Carrot and Zucchini Cake Option)

Posted on September 26, 2023September 26, 2023 by kbbweb

Gluten-Free, Vegan Carrot Cake (Carrot and Zucchini Cake Option)

September 24, 2023

Vegan and GF Vegan Cake — At our family birthday celebration, can you even tell which cake is vegan and which cake is vegan AND GF?

Preheat oven to 350 degrees (convection preferred if possible).

In a food processor, grate 8 large fresh carrots. OR: 6 large carrots and 2 medium zucchinis

In a small bowl, make your flax eggs:

4 tablespoons ground flax meal
½ cup warm (not hot) water
Leave to soak 5 minutes.
Whisk with a fork.

Set up your stand mixer with a stainless-steel bowl.

Add wet ingredients to mixing bowl:

1 1/2 cup brown sugar
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 cup olive oil
¾ cup unsweetened rice milk
Flax eggs.

Mix lightly.

Add dry ingredients to bowl:

1 cup sorghum flour
1 cup brown rice flour
½ cup oat flour
1 teaspoon xanthan gum
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt

Mix until smooth.

Add the carrots (or carrots/zucchini mix), mix another minute or so for even carrot distribution.

Pour into the bottom of a 9 x 12 baking pan.

Place on middle rack of oven, back 50 minutes.

Let cool 10 minutes prior to cutting.

ALLERGY STATEMENT:

Gluten-Free, Milk/Dairy Free, Egg-Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free

Vegan Carrot Cake (Carrot and Zucchini Cake Option)

Posted on September 26, 2023September 26, 2023 by kbbweb

Vegan Carrot Cake slice with vanilla frosting

Vegan Carrot Cake (Carrot and Zucchini Cake Option)

September 24, 2023

Preheat oven to 350 degrees (convection preferred if possible).

In a food processor, grate 8 large fresh carrots. OR: 6 large carrots and 2 medium zucchinis

In a small bowl, make your flax eggs:

4 tablespoons ground flax meal
½ cup warm (not hot) water
Leave to soak 5 minutes.
Whisk with a fork.

Set up your stand mixer with a stainless-steel bowl.

Add wet ingredients to mixing bowl:

1 1/2 cup brown sugar
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 cup olive oil
¾ cup unsweetened rice milk
Flax eggs.

Mix lightly.

Add dry ingredients to mixer:

2 ½ cup King Arthur White Whole Wheat Flour
1 teaspoon baking soda
1 teaspoon baking powder
¼ teaspoon salt

Mix until smooth.

Add the carrots (or carrots/zucchini mix), mix another minute or so for even distribution.

Pour into the bottom of a 9 x 12 baking pan.

Place on middle rack of oven, back 50 minutes.

Let cool 10 minutes prior to cutting.

Want to frost it? Check out my vegan, GF vanilla frosting recipe: Vegan, Gluten-Free Vanilla Frosting

ALLERGY STATEMENT:

Milk/Dairy Free, Egg Free (VEGAN), Tree Nut Free, Fish Free, Crustacean Shellfish Free, Peanut Free, Soy Free, and Sesame Free