Recipe_Dairy Free_For Kids of All Ages

Banana-Chocolate Chip Spelt Muffins
These muffins are every bit as decadent as their dairy-laden cousins.
Makes 12 Muffins Preparation Time: 45 Minutes

1 cup mashed ripe bananas
2 teaspoons baking powder
1/2 cup soft tofu
1 teaspoon baking soda
3/4 cup evaporated cane sugar
2 cups Arrowhead Mills spelt flour
1/2 teaspoons sea salt
1/2 cup dairy-free chocolate chips
1 tablespoon egg whites (from about 1 egg)

1. Preheat the oven to 350°F. In a mixing bowl, combine the bananas, tofu, sugar, salt and egg whites. Mix thoroughly. Add the baking powder, baking soda and flour. Mix gently. Stir in the chocolate chips.

2. Spray a nonstick muffin tin with canola oil spray. Evenly distribute the mixture into 12 muffin cups. Bake for 24 to 28 minutes. Store for up to 3 days in an airtight container.

Blueberry Corn Muffins
No one you serve these muffins to will ever believe they're healthful. They're so moist and have such a great flavor. They're low-fat and wheat-free, too! What more could you ask for in a muffin? Nuthin'!
Makes 12 Muffins Preparation Time: 45 Minutes

6 ounces blueberry soy yogurt
1 cup fresh or thawed blueberries
2 ounces silken tofu
1 teaspoon baking powder
2 tablespoons unsweetened applesauce
1/2 teaspoon baking soda
1 cup corn flour
10 tablespoons sucanat sugar
1 cup cornmeal
2 tablespoons egg whites (from about 1 egg)
1/2 teaspoon sea salt

1. Preheat the oven to 400°F. In a mixing bowl, combine the yogurt, tofu, applesauce, sucanat and egg whites. Fold in the blueberries.

2. In another bowl, sift together the baking powder, baking soda, corn flour, cornmeal, and salt. Add the dry ingredients to the wet and gently combine.

3. Spray a nonstick muffin pan with canola oil spray. Evenly distribute the batter into 12 muffin cups. Bake for 22 to 24 minutes. Keep in a sealed container at room temperature for up to 3 days.

Five-Minute Tuna
This is a quick low-fat meal packed with protein that will keep your motor running all day long. Always use albacore, dolphin-safe tuna packed in water. Add your favorite sprouted vegetables for extra vitamins. Serve with rice crackers, spelt toast or in a wrap sandwich.
Makes 2 Serving Preparation Time: 5 Minutes

One 6-ounce can tuna (packed in water)
1/2 teaspoon tamari soy sauce
1 tablespoon minced red onions
2 teaspoons Dijon mustard
Sea salt and freshly ground black pepper
2 teaspoons balsamic vinegar
1 teaspoon extra-virgin olive oil
1 plum tomato, seeded and diced

Drain the tuna and put in a small mixing bowl. Add all the ingredients except the tomato. Using a fork, toss gently until well mixed. Fold in the tomatoes, check the seasoning and serve.

Grilled Soy Cheddar Cheese And Fakin Bacon Sandwich
I made this for Rosie O'Donnell on her show and she loved it. It's totally delicious and satisfies that comfort food craving we all get from time to time.
Makes 2 Servings Preparation Time: 15 Minutes

4 ounces (6 slices) lightlife Fakin Bacon
4 slices spelt or 7-grain bread
1 teaspoon soy margarine
4 ounces soy cheddar cheese, sliced

1. Preheat the toaster oven or regular oven to 350°F. Place the bacon and cheddar on top of 1 piece of bread. Cover with a second piece of bread.

2. Heat a medium nonstick skillet with 1/2 teaspoon of the margarine over medium heat. Place the sandwich in the pan when the margarine melts. Brown both sides of the sandwich and place in the oven to finish for 5 minutes. Repeat the process for the second sandwich.

NOTE:
Put a heavy object like a can of tomatoes on top of the bread while grilling the sandwich for an old-fashioned griddle taste.

Old-fashioned baked Macaroni And Cheese
Old fashioned, but incredibly modern. Your kids will never know that you took out the dairy. Be sure to try out different soy cheeses to see which one your family likes best, but I like the Soya Kaas and Lisanatti Soy-Sation brands.
Makes 6 Servings Preparation Time: 40 Minutes

1 teaspoon soy margarine
3 cups cooked macaroni elbows
1 clove garlic, minced
2 1/2 tablespoons soy Parmesan
1 medium shallot, minced
Sea salt and freshly ground black pepper
1/2 cup chopped onions
1 1/4 cups plain soy milk
1 tablespoon whole wheat bread crumbs
1 teaspoon arrowroot
1/2 cup grated soy cheddar

1. Preheat oven to 350°F. Heat the margarine in a medium nonstick skillet over medium heat. Add the garlic and shallot and cook, stirring, until golden, about 1 minute. Add onions and cook, stirring, until translucent, about 3 minutes. Add the soy milk and bring to a simmer.

2. Mix the arrowroot with 2 teaspoons of water and whisk into the soy milk mixture for 1 minute. Add the soy cheddar, whisking continuously. Toss in the pasta, 2 tablespoons of the soy Parmesan, and season with salt and pepper.

3. Transfer the mixture to a nonstick loaf pan. Sprinkle with the remaining 1/2 tablespoon Parmesan and the bread crumbs. Bake in the oven for 15 minutes. Serve warm. Cut in slices just like a meat loaf.

Peanut Butter, Banana And Jelly Quesadilla
This is a favorite late-night snack, especially when I just want something sweet. It's crunchy, creamy and delicious. For pure decadence, try it with a little soy ice cream on top. Mmmm, now that's good!
Makes 4 Servings Preparation Time: 12 Minutes

2 tablespoons peanut butter (no sugar, salt or oil added)
1 medium banana, sliced thin diagonally
2 tablespoons fruit-sweetened preserves, any flavor
Two 8-inch 7-grain tortillas
1/2 teaspoon soy margarine

1. On 1 tortilla, spread the peanut butter evenly, and top with the fruit preserves and sliced bananas. Place the second tortilla on top.

2. Heat a nonstick skillet over medium-low heat and melt the margarine. Place the quesadilla in the pan and brown both sides over medium-low heat. Adjust the flame to avoid burning one side before heating the ingredients in the center.

3. Place on a cutting board and slice into 8 pieces. Serve warm.

Scrambled Tofu With Vegetables
This is perfect for anyone who doesn't like eggs. It has a lot of protein to keep you going throughout the day. Try making a steaming breakfast tortilla wrap filled with the scrambled tofu, Guacamole, Tofu Sour Cream, and soy cheddar cheese. Don't forget to use your choice of fresh homemade salsas from this book.
Makes 6 Servings Preparation Time: 15 Minutes

1 pound firm tofu
2 tablespoons minced bell peppers
1 teaspoon ground turmeric
1/2 cup sliced button mushrooms
1 teaspoon minced garlic
Sea salt and freshly ground black pepper
1/2 cup minced onions
3 teaspoons Bragg's Liquid Amino, or tamari soy sauce
2 tablespoons trimmed and thinly sliced scallions
1/2 cup minced tomatoes

1. Freeze the tofu in the original package for a minimum of 12 hours. Defrost the unopened package in warm water or overnight in the refrigerator. Drain the liquid from the package and press the tofu firmly between your hands to rid it of excess liquid. The finished tofu will resemble the texture of a damp sponge. 2. Crumble the tofu in a mixing bowl and sprinkle with the turmeric and mix well.

3. Spray a nonstick skillet with canola oil spray and set over medium heat. Add the garlic and onions and cook, stirring, until the onions are translucent, about 3 minutes. Add 1/4 cup of water and 2 teaspoons of the Liquid Amino, and stir. Add the tomatoes, bell peppers and mushrooms, and cook, stirring, for 3 minutes. Add the tofu, and stir for additional 4 to 5 minutes. Drizzle in 1/4 cup water and the remaining 1 teaspoon Liquid Amino and stir for an additional 3 minutes. Season with salt and pepper to taste and top with the scallions.

Soy Cinnamon Spelt French Toast
Kids have allergies to wheat almost as mush as they do to dairy, so this is a nice break from traditional wheat bread. The cereal crumbs really set this apart from normal French toast and your kids will love the extra crunch. Serve with maple syrup, fruit "butter," cinnamon, bananas and strawberries. For a real treat, dab some Soy Whipped Cream on top.
Makes 4 Servings Preparation Time: 30 Minutes

1 cup low-fat vanilla soy milk
1/4 teaspoon sea salt
1 large egg white
1/2 cup Barbara's Organic Corn Flakes or any other natural corn cereal with no refined sugar added
1 tablespoon maple syrup
1 teaspoon sucanat sugar
1/8 teaspoon ground cinnamon
8 slices spelt or 7-grain bread
1/8 teaspoon ground nutmeg
2 teaspoons soy margarine

1. Preheat the oven to 350°F. In a medium bowl, whisk together the soy milk, egg white, maple syrup, cinnamon, nutmeg and salt.

2. In a coffee grinder or small food processor, grind the corn flakes to a medium chop and set aside in a mixing bowl.

3. Dip the bread slices in the soy mixture for 2 minutes and transfer to the bowl of crushed corn flakes. Place the coated slices on a foil-lined baking tray.

4. Heat a nonstick skillet over medium heat with 1/4 teaspoon of the soy margarine. Brown both sides of the bread, then place on a clean nonstick baking tray. Bake to finish cooking for 7 minutes or until the middle of the French toast is no longer soft.

Three-Grain Super Pancakes
Place thinly sliced bananas, sliced strawberries, blueberries, dairy-free chocolate chips or carob chips in the pancake as one side is browning to create an array of flavors. Even the hardest-to-please kid will become a happy camper. You can replace the blue cornmeal with regular cornmeal or corn flour. Refrigerate the unused mix overnight and whisk with a little extra soy milk to have some incredible "leftover" pancakes or a great midnight snack if you can't wait until the next morning.
Makes Five 6-Inch Pancakes Preparation Time: 15 Minutes

1/2 cup Arrowhead Mills spelt flour
1/2 teaspoon vanilla extract
1/4 cup Arrowroot Mills soy flour
3/4 cup low-fat, vanilla soy milk
1/4 cup Arrowhead Mills blue cornmeal
1/4 teaspoon sea salt
1/4 teaspoon baking powder
1 tablespoon maple syrup, plus additional for serving
1/2 teaspoon baking soda
2 tablespoons egg whites (from about 1 egg)

1. In a mixing bowl, add all of the ingredients and whisk together.

2. Spray a nonstick skillet or nonstick griddle with canola oil spray and heat over medium heat. Add about 3 tablespoons of batter to the skillet to make each 6-inch pancake. Turn after 2 to 3 minutes, or when golden. Cook on other side 2 to 3 minutes more.

3. Keep the oven warm at 200°F and place finished pancakes in it to keep warm if you are making a large amount at one time. Serve with maple syrup.

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