Introduction
Thank you for choosing this cookbook, I hope you will be inspired to try out lots of the recipes inside which have been chosen because they are all free from wheat, gluten (rye, barley & oats), soya, egg and milk (dairy). They are also all child-friendly, easy to prepare and foods that the whole family will enjoy. Many are nutritious and some are just very indulgent treats; but then isn’t that how most people eat - treats are after all part of a healthy diet and (just as importantly) a healthy attitude to foods. Banning foods on the grounds of being ‘unhealthy’ only perpetuates the wish to eat them.
A restricted diet can be daunting, but if it is embraced it can be surprising just how easy it can be to prepare and how tasty the recipes are. This keeps the focus on what can be eaten and enjoyed rather than what cannot.
The right diet for children is one that helps them grow and develop, but also one that establishes a foundation for normal behaviour around food and one that is varied, tasty and nutritious. Unfortunately some children who have food allergies do develop abnormal behaviour around food. Some are scared of food because they associate it with an unpleasant experience whilst others associate certain foods with anxiety - (sometimes parental). This is why normalising food, and eating as much variety as possible is the key to successful management.
Issues that some children with food allergies can have due to their mistrust of foods include:
•Poor acceptance and or dislike of certain textures. Dislikes of lumps or more than one texture served at a time
•Dislike of foods touching each other on a plate - if they are served in separate bowls or on compartmentalised plates this is often acceptable
•Refusing to eat with others - some want to eat alone or even in their bedrooms
•Hiding foods that are considered as unacceptable
•Accepting foods only when what is being eaten can be identified. A dish containing mixed foods such as bolognaise or stew is not acceptable to the child
•Refusing foods usually eaten because a disliked food is on the same plate. This ‘contaminates’ the usually liked food and the child will not eat it
The advice for those managing this tricky behaviour is to try and normalise food. Eating together as a family, sitting down at a table, rewarding good behaviour around food, and dealing with each issue at a pace that the child can cope with is the key. It is essential to keep the child feeling they are in control.
The child should never feel criticised and the parent should aim to stay calm. Hurrying the child and creating anxiety will only make the child feel out of control and make the problem worse. Issues should be tackled one at a time.
Tackling this eating behaviour in the right way should be a priority as it can start to affect many other aspects of both the child’s life and the entire family. Also other siblings may pick up on these food related issues and start developing food refusal too. Using food as a bargaining tool can also misfire so is not recommended. Giving the rest of the family the same (or similar) foods, will help the allergic child to feel included at mealtimes. Developing routines for sitting at the table or in the high chair, regular mealtimes and offering smaller portions which are more likely to be finished can all be useful strategies. Special plates, cups, bowls and party plates can also be helpful. Whatever happens, resorting to force feeding is never the answer.
Having an action plan and tick list will help to monitor progress and give direction which can be especially helpful on difficult days when it is easy to forget how much progress has already been made.
Help can be sought from a local paediatric Dietitian if needed. There are also feeding clinics available to help the extreme cases of food phobias and reluctant eating behaviour. A child’s GP can refer to this specialist help if it is required.
Please use and enjoy this book, and learn how easy it really is to make delicious food for the whole family which happens to be free from wheat, gluten, egg, milk & soya.
Tanya Wright
Tanya Wright is a Registered Dietitian specialising in the diagnosis & practical management of food allergy & other food hypersensitivity reactions. She is the author of several books & publications, lectures nationally and is a consultant to the food industry & Allergy Support Associations. She works in NHS clinics in Buckinghamshire & St Thomas’ Hospital London and has a private clinic in Harley Street for infants, children & adults. Tanya is severely allergic to milk & egg herself but loves sharing everyday foods with her family & wants to show others with allergies that they can do the same.
I’m Hungry.........
Foreword
‘Food allergy appears to have been increasing over the past few years and affects more families than ever before. The understandable concerns that parents have about possible accidental reactions can sometimes lead to a reliance on a very narrow group of foods that are perceived as safe. This can mean that the diet of the whole family becomes a little repetitive. This book is a fantastic example of how allergy free cooking can still provide interesting and exciting food for the whole family Tanya has an incredible insight into the challenges of food allergy and this really comes across - her recipes are simple but nutritious and the book is packed full of handy tips.
I am sure your whole family will enjoy this.’
Dr Adam Fox Paediatric Allergist
Things to consider before you start cooking
1.Before cooking please remember that ingesting ‘traces’ of a food may cause symptoms in some children. Using separate utensils such as chopping boards, knives and graters is helpful if the rest of the family are eating foods the allergic child is avoiding.
2.ALWAYS read foods labels carefully and check them every time a new packet is opened as ingredients often change.
3.Avoid eating foods sold loose where ingredients are not know and where there may be cross contamination from other foods touching them. These include bakery, delicatessen & butchers products.
4.Ingredient Key: GF = Gluten free, WF = Wheat free, DF = Dairy free, SF = Soya free
5.The following symbols are used to highlight those recipes which are good sources of some important nutrients.
High
Protein
High
Energy
High
Iron
High
Calcium
Recipe information
1.This collection of recipes works and tastes good - cooking without so many core ingredients is difficult but definitely possible so I have done the hard work for you!
2.All these recipes are simple and quick. The ingredients used are everyday foods. Specialised ingredients were not used with the exception of the gluten & wheat free flours because these are readily available in all major supermarkets.
3.Use self-raising (SR), plain (P), or breadmaking wheat/gluten free flour mixes which are available in all larger supermarkets.
4.Use either imperial or metric measurements in recipes - not a mixture.
5.If you are nut or seed allergic exclude these from recipes.
6.The recipes in this book are all free from milk, soya, egg, wheat and gluten but if any are tolerated, feel free to use them in these recipes. Oats can be used instead of buckwheat but do not use millet as it is bitter and gritty. If barley is tolerated use cereals containing malt barley as they are easier to find and much more economical.
7.Check the ingredients of baking powder - surprisingly most are suitable.
8.Where recipes use margarine choose