Allergy-Free Thanksgiving Recipes to Try

Jamie Martin Health Guide
  • The holidays are upon us once again, and while it's a fun time to visit with family and friends, it can be difficult to find recipes that will please everyone's palate and be safe for your food allergic family members. Pulling together a Thanksgiving meal can be difficult enough as it is without having to make two sets of everything (one dish for your food allergic folks, and another for everyone else), and the risk of cross contamination is really high with all of that food in the kitchen. There's also the possibility of a well-meaning relative providing your child with second helpings from the wrong dish, or placing the serving spoon from the "non-safe" dish into the "safe" one and contaminating it.

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    I've included a couple of recipes for side dishes that I will be sharing with you. The first recipe is a southern favorite, sweet potato casserole, but if that's not a tradition in your family then you may like my recipe for butternut squash instead. I hope you enjoy them!

    Sweet Potato Casserole
    1/3 cup Gluten-Free rolled oats (Bob's Red Mill)
    2 Tablespoons shortening (soy or palm)
    1/4 teaspoon Vietnamese cinnamon
    ¼ cup brown sugar, packed
    4 cups of cooked and mashed sweet potatoes
    1/4 cup sugar
    1/4 cup coconut milk* or vanilla soy
    1/2 teaspoon kosher salt
    1 ½ Tablespoons orange zest
    ¼ cup orange juice
    1/8 teaspoon xanthan gum or 2 eggs, beaten


    Preheat oven to 350 degrees F. In a small bowl, combine the oats, shortening, cinnamon, and brown sugar and set aside. In a large bowl, combine the sweet potatoes, sugar, coconut milk (or soy milk), salt, orange zest, orange juice and xanthan gum (or eggs). Spray a 2 ½ quart casserole dish with non-stick cooking spray. Transfer sweet potato mixture to the casserole dish and sprinkle the top with the oat mixture. Bake for 30-35 minutes. (Serves 10)


    * Coconut milk is non-dairy and comes from coconut, which is actually a seed and not a nut. FAAN and most allergists agree that coconut is not a tree nut, but the FDA has included coconut in their definition of tree nuts. If you are concerned about this ingredient, I encourage you to consult your allergist, or you may simply substitute soy milk.


    Roasted Butternut Squash

    1 Butternut squash, peeled, seeded and cubed into ½ inch pieces
    2 Tablespoons of canola oil
    1 1/2 teaspoons kosher salt
    ¼ teaspoon black pepper
    ½ teaspoon cinnamon


    Preheat your oven to 425 degrees. Place cubed squash on a cookie sheet and toss with canola oil to ensure the squash is evenly coated. Sprinkle evenly with salt, pepper and cinnamon. Place in the oven and roast for 35-40 minutes. I

    Note: If the squash is sticking to the pan, that's a sign it needs to roast a little longer. When the squash has browned properly, it will be easily removed from the pan with a spatula.



Published On: November 19, 2008