Mother’s will do anything for the health of their children. So when your newborn exhibits signs of allergic reaction (such as rash or blood in the stool) and the doctor suspects an allergen in your breast milk and puts you on restriction from certain foods in hopes of pinpointing the culprit, you gracefully comply. Even if it means giving up all ice cream, eggs, nuts, and wheat products for an unknown length of time, it’s worth it. “Great, I don’t like wheat anyway!” you think. Not so fast. All white flour products come from wheat and are also restricted. Gulp. No cookies. No cake . . . This is rapidly becoming scary.
It’s no joke. This is not easy at all. Some mothers only have to give up one category, such as dairy or nuts, but others have to give up multiple categories. One breastfeeding mother had to give up wheat, eggs, all dairy, soy, and nuts for over four months in hopes of identify the cause of a few minuscule specks of blood appearing only once in a while in her baby’s diaper (other than this, the baby seemed perfectly happy and healthy). The mother bore with it till the blood eventually vanished. Yet after all that, the cause was never identified. Sometimes it’s a frustrating guessing game with no solution but the passage of time.
And try going grocery shopping under these restrictions. Suddenly you realize EVERYTHING contains soy, wheat, or milk products. You throw up you hands in exasperation. What are you supposed to live on? Plain meat, fruits and vegetables? What are you? A pioneer woman? Hey, even they had eggs and milk. So much for enjoying your food. You’ll lose weight without even trying. And you might as well forget going out to eat unless you want to order a bland salad with no dressing.
Hang in there. As much as this feels like forever, it won’t be. You’re doing a noble thing for the sake of your newborn so he or she can continue to enjoy the immense benefits of your breast milk. It may seem no one else understands or appreciates the sacrifices you’re making, but take heart.
The future does not have to be bleak. You may need to buy a few new ingredients, but you can once again indulge in some very tasty foods and still follow your allergy restriction diet. The below food suggestions and recipes are all allergen-free. To clarify, they are dairy-free, egg-free, nut-free, soy-free, and wheat-free. Enjoy without guilt!
First, visit your local natural foods store, or find one online–it will become your new favorite store. These days, your local supermarket may even be well-stocked with these food items:
* Please note: You still must check the ingredient labels, as some varieties of these items do have soy, etc. With a little persistence, you should be able to find ones that don’t.
Cereals*
Salsa*
Guacamole*
Tortilla chips*
Barbecue Sauce*
Oat flour
Rice flour
Rice milk*
Coconut milk
Wheat-free pasta, such as rice pasta or corn pasta
Wheat-free Vanilla
Egg replacer (a powdery substance such as Ener-G Egg Replacer, and not to be confused with Egg Beaters)
Coconut oil
Vegan chocolate chips
Rice Dream* (it’s like ice cream!)
Coconut milk “ice cream” THIS IS FABULOUS TASTING!!!
Coconut milk “yogurt”
Rice “cheese”
Allergen-Free Recipes for Breastfeeding Mothers on Restriction
The below recipes are dairy-free, egg-free, nut-free, soy-free, and wheat-free. Enjoy!
Savory
Creamy Cauliflower Soup
Miss creamy soups and other creamy dairy dishes? Try this!
1/4 cup water
1 onion, chopped
2 cloves garlic, minced
1/8 tsp. ground nutmeg
4 1/2 cups vegetable broth
1 medium head of cauliflower, coarsely chopped
1/3 cup rice milk or coconut milk
1/4 teaspoon EACH salt and pepper
1 teaspoon dried parsley
Cook onion and garlic in the water in soup pot, stiffing occasionally, till tender. Stir in the nutmeg, broth and cauliflower. Bring to boil, reduce heat and simmer till tender, about 15-20 minutes. Ladle into a blender and blend till smooth. Return to pot and stir in the rice milk, salt, pepper, and parsley. Simmer briefly before serving.
Note: Try this recipe with broccoli instead of the cauliflower if you like cream of broccoli soup.
Creamy Corn Casserole
This comforting dish is very easy to make.
1 can (15 1/4 oz.) whole kernel corn, drained
2 cans (14 3/4 oz.) cream-style corn
1 cup cooked rice pasta (or other wheat-free pasta)
1 small onion, chopped
1 small carrot, shredded
1/4 teaspoon EACH salt and pepper
1/3 cup broken cornflakes
In a bowl, combine all ingredients except cornflakes. Transfer mixture to a 1 qt. baking dish. Sprinkle the cornflakes over the top. Bake, uncovered, at 350 degrees for about 45 minutes or till thoroughly heated.
Yield: 4-6 servings
Pasta Salad
This makes a small, 2 serving salad, so increase as needed.
1 cup cooked wheat-free pasta
1/2 cup thinly sliced cucumber
1/4 cup thinly sliced onion
1/4 cup sliced olives
1/4 cup chopped raw vegetable of choice, such as tomato or broccoli, opt.
6 tablespoons sugar
1/4 cup water
3 tablespoons vinegar
3/4 teaspoon prepared mustard
3/4 teaspoon dried parsley
1/2 teaspoon pepper
1/4 teaspoon salt
1/8 teaspoon garlic salt
Place cooked noodles in a bowl. Add vegetables. Combine remaining ingredients in a small bowl and whisk together. Pour the dressing over the noodle mixture and toss to coat. Cover and refrigerate for about 2 hours.
Yield: 2 servings
Simple Salad Dressing
1 teaspoon honey
1 tablespoon vinegar
2 tablespoons olive oil
salt and pepper to taste
a sprinkle of your herb of choice
Whisk all ingredients together.
Mustard Garlic Dressing
2 tablespoons prepared mustard
2 tablespoons apple cider vinegar
1/8 teaspoon sea salt
1/8 teaspoon garlic powder
1 teaspoon minced onion
1/3 cup olive oil
Whisk all ingredients together
Pineapple Sweet and Sour Sauce
1 (20 ounce) can pineapple with juice
2 tablespoons cornstarch
1/2 cup ketchup
3 tablespoons brown sugar
1/3 cup apple cider vinegar
1/2 cup water
Drain pineapple (reserve the juice) and set aside. Mix cornstarch with 3 tablespoons of the juice till well blended, then blend with the remaining juice. Mix all ingredients, including pineapple chunks, in a saucepan and bring to a boil while stirring. Reduce to a simmer and stir till thick and opaque. Serve with rice, vegetables, and meat.
Yield: 2 cups
Oatmeal Bread
This makes a dense but delicious loaf.
11/2 cups oat flour
1/2 cup rice flour
1 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon sugar or honey
3/4 teaspoons dry egg replacer mixed with 1 tablespoon warm water
1 cup rice milk
1/2 teaspoon vinegar
Whisk dry ingredients together in a bowl. Whisk the wet ingredients together in another bowl. Pour the wet into the dry. Stir together till just mixed. Shape into an oval loaf on a nonstick baking sheet. Sprinkle with oats, if desired.
Bake at 375 degrees for35-45 minutes.
Yield: 1 loaf
Biscuits OR Pizza Crust
This versatile quick dough can be used for biscuits or a biscuit-type pizza crust.
1 cup oat flour
1 cup rice flour
1 teaspoon salt
1/4 cup canola oil
3/4 cup rice milk
1 teaspoon vinegar
Mix all the dry ingredients in a bowl. Mix the wet ingredients in another bowl. Combine and mix gently till all moistened.
For Biscuits:
Pat dough on a floured surface till 1/2 inch thick. Use a floured cutter to cut out biscuit rounds. Bake on a nonstick baking sheet at 450 degrees for 12-18 minutes, till golden brown.
Yield: Approximately 12 biscuits
For Pizza:
Spread dough on a 12-inch nonstick pizza pan. Bake at 415 degrees for about 5 minutes. Then top with tomato sauce, pizza seasonings, green onions, mushrooms, tomatoes, olives, etc. Bake 10-12 minutes more.
Corn Bread
Sweet Treats
Banana “Ice Cream”
This has an unbelievably creamy texture, and can be flavored with vanilla, cocoa, or other fruits.
2 to 3 frozen ripe bananas
1/2 to 3/4 rice milk or coconut milk
1/2 teaspoon vanilla, optional
1/3 cup frozen strawberries, blueberries, or raspberries, optional
Place ingredients in a blender in the order listed. Secure lid. Turn blender on a medium speed. If ingredients stop moving, stop blender and use a rubber spatula or plastic tamper to mix them a bit, and add a little more rice milk, then replace lid and blend on medium-high till the mixture is creamy like soft-serve ice cream.
Yield: 2 servings
Chocolate Chip Cookies
Yes, you can enjoy this classic favorite once more.
1/2 cup canola oil
1 teaspoon vanilla
1/3 cup rice milk or coconut milk
1/2 cup packed brown sugar
1/2 cup granulated sugar
1 cup rice flour
1 cup oat flour
2 teaspoons baking powder
1/3 teaspoon salt
1/2 cup vegan chocolate chips
Mix the wet ingredients together in a medium bowl. Mix the dry ingredients in another bowl. Blend together. Add a little more rice milk if the dough seems too dry.
Drop dough by tablespoons onto nonstick baking sheets. Bake at 350 degrees for about 10-12 minutes. Cool one minute on pan before removing with a spatula to wire racks to cool.
Yield: 2 dozen
Maple Butter Blondies
Hard to believe, but there really is no butter in these!
1 1/2 cups packed brown sugar
1/2 cup coconut oil, melted
1 1/2 teaspoons maple flavoring (or vanilla, if you prefer)
3 teaspoons dry egg replacer beaten with 4 tablespoons warm water
1 teaspoon baking powder
3/4 cups oat flour
3/4 cup rice flour
Mix wet ingredients together in a bowl. Mix the dry in another bowl. Stir mixtures together till well combined. Spread the mixture in a nonstick 8-inch square baking pan.
Bake at 350 degrees for 30-35 minutes, or till bars test done.
Yield: 12 servings
Chocolate Cake with Chocolate or Vanilla Buttercream Frosting
One word to describe this cake: Bliss!
Chocolate Cake:
3/4 cup rice flour
3/4 cup oat flour
1 cup granulated sugar
1/4 cup cocoa
1 teaspoon baking soda
1/2 teaspoon salt
1/3 cup canola oil
1 teaspoon vinegar
1/2 teaspoon vanilla
1 cup cold water
Prepare a 9 or 8-inch cake pan by lining the bottom ONLY with a wax paper or parchment.
Mix the dry ingredients in a bowl. Mix the wet ingredients in another bowl. Blend mixtures together, stirring well for about 1 minute. Pour the batter into the prepared cake pan.
Bake at 350 degrees until a wooden pick inserted in center comes out clean, about 35 minutes. Run a knife around the edges of the cake. Hold a cooling rack against the top of the cake in the pan and invert. Carefully peel off the wax paper. Let cake cool.
Yield: 1 cake layer
Note: You can also use this batter to make chocolate cupcakes.
“Buttercream” Frosting:
1/2 cup coconut oil (it comes solid, like a hard shortening), softened
1/2 teaspoon vanilla (or flavoring of your choice)
2 cups confectioners sugar
1/8 cup rice milk or coconut milk
Cream the oil with an electric hand mixer. Add vanilla. Gradually add sugar, beating well. Beat in the rice milk until light and fluffy.
Yield: 1 1/2 cups frosting
For Chocolate “Buttercream” Frosting, mix in 1/8 cup cocoa with the sugar.
Cinnamon Sugar Snickerdoodle Cookies
Sugar and spice and oh-so-nice!
1/2 cup coconut oil (it comes solid in a jar), softened till very soft
1 cup granulated sugar
1/2 teaspoon vanilla
1 1/2 teaspoons dry egg replacer beaten with 2 tablespoons warm water
1 tablespoon rice milk
3/4 cup oat flour
3/4 cup rice flour
1/4 teaspoon cream of tartar
1/4 teaspoon baking soda
Mix the wet ingredients together in a medium bowl. Mix the dry ingredients in another bowl. Blend together. Add a little more rice milk if the dough seems too dry.
Roll dough into about 24 balls. (You may need to chill the dough in the fridge for about a half an hour first.) Make a mixture of cinnamon sugar with 2 tablespoons granulated sugar and 1 teaspoon cinnamon. Dip the tops of the dough balls in this cinnamon-sugar. Place cookies on nonstick baking sheets. Bake at 375 degrees for about 10-12 minutes. Cool one minute on pan before removing with a spatula to wire racks to cool.
Yield: 2 dozen
Oatmeal Raisin Cookies
Wholesome and chewy!
1/2 cup canola oil
1/2 cup packed brown sugar
1/4 cup granulated sugar
1 teaspoon vanilla
4 tablespoons rice milk
1 1/2 teaspoons dry egg replacer beaten with 2 tablespoons warm water
1/2 cup rice flour
1/2 cup oat flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup raisins (or dried cranberries, or vegan chocolate chips for oatmeal chocolate chip cookies)
Mix the wet ingredients together in a medium bowl. Mix the dry ingredients in another bowl. Blend together. Add a little more rice milk if the dough seems too dry.
Drop dough by tablespoons onto nonstick baking sheets. Bake at 350 degrees for about 10-12 minutes. Cool one minute on pan before removing with a spatula to wire racks to cool.
Yield: 2 dozen
Creamy Lemon Pudding
Go ahead–indulge!
1/4 cup dry egg replacer
1 cup granulated sugar
1/4 teaspoon salt
1 1/2 cups hot water
1/3 cup fresh-squeezed lemon juice
2 tablespoons finely grated lemon rind (zest)
In double boiler combine egg replacer, sugar and salt. Stir till well blended. Add remaining ingredients. Stir over the heat till smooth and thick (do not let boil). When dropped from spoon, the pudding should mound.
Remove from heat. Stir for 5 minutes to cool. Transfer to a serving bowl, cover with plastic wrap, and refrigerate at least 2 hours before serving.
Banana Bread
Moist and sweet, just like grandma used to make.
1 cup oat flour
1/2 cup rice flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup packed brown sugar
3 tablespoons canola oil OR applesauce
2 teaspoons dry egg replacer beaten with 4 tablespoons warm water
1 teaspoon vanilla
1 cup mashed banana (approximately 2 bananas)
Line the bottom only of an 8-inch loaf pan with wax paper or parchment.
Mix all dry ingredients together. Mix all wet ingredients in another bowl. Combine the mixtures, but do not over-mix. Lumps in the batter are fine. Pour into the prepared loaf pan.
Bake at 350 degrees for 32 to 40 minutes, or till golden brown and tests done. Run a knife around sides. Invert loaf onto a cooling rack and carefully remove wax paper.
Yield: 1 loaf
Blueberry Muffins
1 cup oat flour
1 cup rice flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 teaspoon cinnamon
1 cup rice milk or coconut milk
1/3 cup canola oil
1 teaspoon vanilla
1 teaspoon lemon juice
1 tablespoon vinegar
1 1/2 cups rinsed fresh or frozen blueberries (pat dry)
Mix dry ingredients in a bowl. Mix wet ingredients in another bowl. Blend together. Fold in the blueberries. Spoon batter into 12 lined muffin cups of standard size. Sprinkle tops with cinnamon-sugar, if desired
Bake at 375 degrees for about 20-22 minutes, or till muffins test done.
Yield: 12 muffins
Gingerbread
Enjoy this old-fashioned treat warm from the oven
1 cup oat flour
1 cup rice flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon ground cinnamon
1/2 cup applesauce
1/2 cup packed brown sugar
1/2 cup light molasses
1 cup rice milk or coconut milk
1 tablespoon vinegar
2 tablespoons vanilla
Whisk together the wet ingredients. Whisk together the dry in another bowl. Combine wet and dry and whisk together vigorously till ingredients are well blended.
Pour batter into a 9-inch springform pan. Bake at 350 degrees for about 55 minutes or till cake tests done.
Oatmeal Pancakes
1 cup oat flour
1 1/4 cup rolled oats
1/2 cup rice flour
1 teaspoon baking soda
1/2 teaspoon salt
1 3/4 cup sour rice milk (simply add 1 teaspoon of vinegar and let it sit a few minutes)
3 teaspoons of dry egg replacer beaten with 4 tablespoons warm water
1 tablespoon brown sugar
1 teaspoon vanilla
Mix the first five ingredients in a bowl. Mix the remaining ingredients in another bowl. Combine the wet and dry and mix just till moistened. Some lumps in the batter are okay.
Drop batter by 1/3 cupfuls onto a preheated griddle. Let cook about two minutes, till bubbles start to pop on the pancake surface. Flip and cook about one more minute.
Yield: 10 pancakes