Food Allergy Counseling

Food Allergy Counseling
Sloane Miller, MFA, MSW, LMSW, Psychotherapist; Specialist in Food Allergy Management, Speaking At Mylan Specialty / EpiPen Event (© Noel Malcolm 2013)

Wednesday, May 31, 2017

Recipe: Marinated Red Onions, Allergen-Free, Vegan, #NoCrumbsleft

Love red onions? Love a quick marinated thing? Me too. Now add them all together and you get quick marinated red onions that are super easy and super delicious and you will want them on everything:  salads, burgers, quesadillas – seriously these marinated onions are just happy anywhere you put them.

A few notes:
I tried this recipe/technique with shallots; they were good but not as yummy as thinly sliced red onions.
I use Lucini evoo, it’s single source. Love them. 
I use Morton’s Kosher salt, coarse grain. 
I used Eden Food organic red wine vinegar
And I made a mistake from Terri’s original recipe so here’s my version which is barely altered from her original. This recipe is truly ALL Terri, No Crumbs Left.

Recipe: Marinated Red Onions, Allergen-Free, Vegan
Barely adapted from Terri, No Crumbs Left.

1 small red onion
1 t dried oregano
1 Tbsp red wine vinegar
¾ cup olive oil
S&P to taste

Thinly slice the red onion. Place the slices in a Tupperware container and pour the olive oil and red wine vinegar over. Add dried oregano, salt and pepper. Cover and let sit at room temperature to marinate. Use immediately. Terri says they keep for two days unrefrigerated.


Join me on Instagram @allergicgirlnyc and on my Allergic Girl Facebook feed to see what I'm cooking right now and to cook allergen-friendly yumminess with me!

Thursday, May 25, 2017

Recipe: Greek Style Yogurt, #nutfree, #glutenfree, #cook90

I love Greek style yogurt so as part of the Epicurious #cook90 challenge, I decided to make my own yogurt. Without special equipment. So easy, here’s the recipe barely adapted from the New York Times

And then, I took it a step further and strained it which creates, tada, homemade Greek-style yogurt! So good, and thick and creamy and protein packed!

I use Dannon Plain Whole Milk Yogurt. (Note: the link says the ingredients include food starch. On the actual yogurt tub it does not say that, just milk.) I strain that for about 3 hours in the fridge et voila: Greek-style yogurt.

This is barely a recipe but more of you can totally make this and it’s easy and fairly hands off thing to make, where you control the ingredients.

Join me on Instagram @allergicgirlnyc and on my Facebook feed to see what I'm cooking right now and to cook allergen-friendly with me!

Monday, May 22, 2017

Recipe: Easy Roasted Italian Herb Chicken Thighs, Nut-Free, Gluten-Free

As part of the Epicurious #cook90 experience back in January, you can read more about it here, I challenged myself to use more herbs and spices, fresh and dried, in my dishes. And make chicken more often. (Eww, raw chicken, not my fave to handle and after 17 years of being a vegetarian, I just hadn’t cooked that much meat at home. I have totally changed that recently though.) My new Italian herb mix was born of that January #cook90 month and I’ve found it indispensable from chicken to herbed potatoes, it’s very versatile. 

And... the mix for these chicken thighs was total game changer, and so easy I can’t even! For this year’s Passover menu, I featured these thighs with this herb mix and it was the hit of my Passover menu – everyone wanted to know the recipe, these thighs are that good.

A few recipe notes.
I use Bell & Evans air chilled chicken thighs. 
I use Lucini evoo, it’s single source. Love them. 
I use Morton’s Kosher salt, coarse grain. 
I make my own herb mix, here’s my recipe: 2 teaspoons each of dried thyme, basil and oregano


Recipe: Easy Roasted Italian Herb Chicken Thighs, Nut-Free, Gluten-Free

Serves 2- 4

4 chicken thighs (about 1.5 pounds)
Kosher salt
Herb mix

Preheat oven to 425 degrees. Prepare baking sheet with foil or parchment. Sprinkle some evoo on the sheet pan. Pat the chicken thighs dry with paper towels and sprinkle Italian seasoning over all sides (front and back, top and bottom). Sprinkle Kosher salt on all sides, too. No precise measurements here, just pinches of herbs and salt until the thighs are all covered. 

Place the thighs skin side up on oiled tray and place on the middle rack in the hot oven. Cook between 45-55 minutes or until golden brown and sizzling, juices run clear and internal temperature reaches 165 degrees. NOTE: at 35 minutes, liberally baste the chicken skin with the pan juices (and fat). Within the next ten minutes they will get even more golden, and gorgeous.

Delicious over rice, steamed greens and a green salad like above or ahem, oven french fries recipe by Smitten Kitchen.

Friday, May 19, 2017

Recipe: Broccoli Rice: Vegan, Allergen-free

I’ve been reading about cauliflower "rice" for a while now, adopted by paleo, whole30, grain-free dieters. As I have a whole HUGE bag of broccoli florets from Costco in my fridge right now and as I’m in the middle of May’s #cook90 where I’m pushing myself to try new recipes, new ways of looking at the same ingredients, new combinations and new recipes, I thought: instead of broccoli the way I normally do, why not make some broccoli “rice”.

Broccoli “rice” is the floret of the broccoli stalk, finely chopped. Once chopped, you can steam or sauté or fry the “rice” like rice. 

Broccoli florets

Broccoli "rice"

Well, kinda. This is a vegetable not a grain and it doesn’t behave like a grain. When you cook it, it cooks down, loses some of its moisture content; it can get steamy, mushy and sad. So my recommendation is to do a really quick sauté in a hot pan on this to keep the broccoli “rice” bright, green and al dente.

Recipe: Broccoli Rice with Fried Eggs
1 cup chopped broccoli florets
1 garlic clove, sliced
1.5 T EVOO
S&P to taste
2 fresh organic eggs

In a sauté pan on med high heat, sauté the sliced garlic in 1 teaspoon of oil for 2 minutes or until fragrant but not toasted (and def not burnt). Remove the garlic from the pan, leave the oil and toss the broccoli rice into the hot pan with a bit more oil (1 teaspoon) if needed for a few moments, until the broccoli is bright and green and fragrant. Add back in the cooked garlic and toss that together until melded (about 30 seconds) Place broccoli rice mixture into a bowl. Now to the same hot pan, add a bit more oil (1 teaspoon) and fry your eggs (I like mine over easy with crisp edges and runny yolks, but this is your egg style, go for it!). Serve the eggs over the broccoli rice et voila, an easy dish, that’s healthy and pretty!


Some other possible additions:
Fresh ginger (sautéed with garlic)
Hot sauce (I know people love hot sauce on everything!)
Red chili flakes
Green salsa
The toppings and mix-ins flavoring possibilities here are endless. I cooked what I had on hand.

Monday, May 15, 2017

Recipe: Wine Braised Boneless Short Ribs, Top 8 Allergen-Free

Over the past few years and making my short rib recipe a million more times, I’ve further refined my recipe to suit my needs. Here’s my final recipe (well, final as of May 2017).


Wine Braised Boneless Short Ribs, Top 8 Allergen-Free 
Serves 6-8 people

3 pounds beef short ribs, boneless 
Kosher salt to taste 
1-2 T extra virgin olive oil (extra oil if needed for sautéing vegs)
1 yellow medium-sized onion, peeled and chopped
2 carrots, peeled and chopped
2-4 cloves of garlic, minced
½ bottle 750-ml bottle good dry red wine 
15 ounces (1 can) of organic diced tomatoes and juice
32 - 48 ounces of water 


1. Preheat oven to 350°F. While you’re prepping the vegetables, take the meat out of the fridge and let it come up to room temperature. 

2. Pat the meat dry. Season the rib meat on both sides with a pinch of Kosher salt. Heat oil in a large, heavy bottomed ovenproof pot over medium high heat. Add ribs and brown them on both sides. Get a nice sear on there. Work in batches so that the ribs aren't over-crowded.

3. Transfer the ribs to a plate. Use the fat that came off the ribs combined with the oil to sauté the carrots and onion on medium heat, stirring often, until softened, about 5 - 7 minutes. Then add the garlic and sauté for 1 minute or until fragrant. (Don’t burn your garlic, people!) Add the wine, deglazing the pan, scraping off any browned bits from the bottom of the pan.  Boil the wine / veggie mixture for 10 minutes or until slightly reduced and fragrant. 

4. Return the ribs and any juices to the pan. Add water and the can of tomatoes, making sure the liquid covers the ribs. Bring to a boil, turn off the heat; cover with foil (or pot top) and place in the oven. Braise the meat, cooking in the oven, until the meat is fork-tender, 2 to 2 1/2 hours. Allow the ribs to cool in the liquid, then cover and refrigerate overnight.

5. The next day about one hour before you are ready to serve, remove the excess fat that has solidified at the top from the overnight chilling. Remove the rib meat; boil the liquid until it has reduced a bit, about 10-15 minutes. Taste for seasonings and adjust. Place rib meat back into the pan with cooking liquid and cook over medium heat, about another 20 minutes or the meat is spoon-worthy (yes, you can spoon this meat dish!).  

Thursday, May 11, 2017

Recipe: Chocolate Cupcakes with Strawberry Thyme Frosting, Nut-Free, Gluten-Free, Dairy-Free [Sponsored]

Doesn’t that look spectacular and like you spent all day creating it or bought it at the fanciest store in town? Well, you did neither. You just came to my Allergic Girl blog and saw that this recipe is totally easy and allergen-friendly and all for you!

One of my May Epicurious #cook90 challenge goals is use more herbs. I had made blackberry thyme chocolate bark in January and it was incredible. As I had some thyme in my fridge after cooking this delicious braised lamb shoulder chop and was thinking about a Mother’s Day recipe, I thought: strawberries and thyme on chocolate cake? How might that work together? 

My mother, one of my primary taste testers of this combination said: “This is like something you’d get at a fancy cupcake shop and say to yourself, ‘Wow, that is delicious’.”

Which is good because I’m making this for her for Mother’s Day, a treat we can have together that’s safe for me and delicious for her and … everyone!

Recipe notes:
This recipe has three components: cake, buttercream frosting and jam. 

They can all be prepped ahead of time to make this recipe come together in a snap. 

If you need a dairy free buttercream, I’ve got you covered there, too. Here’s my dairy-free, allergen-free buttercream recipe. 

You will only need a tablespoon or two of jam to turn your frosting pink and luscious. The rest swirl into yogurt, spoon on ice cream, slather on toast with butter!

I use Namaste Foods chocolate cake mix as well as King Arthur’s Gluten-Free Chocolate Cake Mix. Use anything that’s safe and EASY for you.

I use Organic Valley or Horizon Organic Butter, whichever is on sale.

I use Dominos Confectioner’s Sugar.

I use Nielsen Massey Tahitian vanilla. Swoon.

I use Lucini Olive Oil for cooking, baking and dipping.

I use Lactaid milk because I’m lactose intolerant, use what you need.

Use fresh thyme and take the leaves off the stalks.

Fairway Market Shopping list:
Box chocolate cake 
Eggs – size large
Fresh strawberries
Fresh Thyme
Granulated sugar
Confectioners’ Sugar


Chocolate Cupcakes with Strawberry Thyme Frosting, Nut-Free, Gluten-Free, Dairy-Free

1. Strawberry thyme jam

2. Chocolate cakeBake your chocolate cake according to the box directions. I like making cupcakes because they are naturally portion controlled and everyone can have a taste. But make whichever you like, cake or cupcakes or a loaf, go for it!

3. Strawberry Thyme Buttercream Frosting
1 box Domino’s Confectioners’ sugar
1 stick butter softened
3 T milk
1 t vanilla
A few sprigs of fresh thyme, washed and dried
Strawberry thyme jam 

Cream the butter until it’s light and fluffy. Add one cup of confectioners’ sugar, alternating with milk until the desired consistency. Add vanilla and stir through. Taste. Good? Great! Add 1 teaspoon of jam and 1 sprig's worth of thyme leaves. Mix thoroughly. Taste again. Need more thyme? Add some. Need more strawberry taste? Add another teaspoon of jam. NB:  Jam adds extra moisture so be careful here, otherwise the texture of the buttercream will be too loose. Stir and taste again. It’s probably pretty perfect and pink with a subtle hint of thyme by now. If not keep playing, but conservatively, just a pinch of fresh thyme, and 1 teaspoon of jam until it’s exactly as you like.

Once you cake cools thoroughly slather gobs of frosting all over your cake (or cupcakes). Top with a sweet little sprig of thyme so everyone knows these cupcakes are special.


Thank you Fairway Market for sponsoring* this delicious allergen-friendly recipe!

(*My policies regarding my sponsored posts.)

Monday, May 08, 2017

Please Don't Pass The Nuts: Healthline’s Best Allergy Blog of 2016

Wow and how wonderful, I’ve won Best Allergy Blog Award for 2017, third year in a row!

I'm in the excellent company of 18 friends, colleagues, fellow advocates and bloggers.

Check us all out and thank you again, Healthline and especially YOU, my lovely readers for inspiring every day!

Tuesday, May 02, 2017

Recipes: May, 2017 #Cook90 Challenge on Instagram @allergicgirlnyc

I'm doing the Epicurious #cook90 challenge again, starting May 1, 2017. From Epicurious: “The #cook90 challenge is the simplest thing in the world. Just...cook! Every day! Three times a day! No big deal.”

Now, for those of us in food allergy world, this really is no big deal. I know many of you don’t dine out evah so you're making kids' everythings all day, every day or if you're an adult making every meal from scratch for two or three or four, and safe desserts and mock this and substitute that; so really no biggie for us as a group. And I'm in that camp, too, especially as I work from home most days; I'm here, eatin' away.

So, I altered the #cook90 challenge slightly to yes #cook90 and push myself to add new foods, new recipes and new dishes; to expand my repertoire.

In January, my goals were threefold:

1. To try at least one new recipe a week, namely something chicken, I really don't like preparing chicken; a holdover after 17 years of being a vegetarian I'm certain. Yuck. Raw chicken.

2. To use more herbs and spices, fresh herbs especially, which I buy and they they die so quickly without being used. :(

3. And to make some new desserts that work with my dietary needs (and yours I bet)!
And I totally killed that goal.

So this month, I want to do those goal again expand them:

1. I still haven’t made boneless chicken things. So really, I have to make a boneless chicken thing. Ugh. I’ll need your support on this.

2. Make homemade corn tortillas! Oh yes, so going to happen. And maybe arepas and gorditas.

3. Expand my vegan recipes. I have a bunch of go-tos from my vegetarian years (ahem 17 of them!) but like lentil loaf? Haven’t made that since college. Do I need to revisit? What about 

4. Keep using and playing with fresh herbs and dried herbs and spices.

5. Make some of the dishes I’ve been drooling over on Instagram from some of my fave ladies like @HipfoodieMom1 & @NoCrumbsLeft and make them allergen-free safe for me (which means, all nut-free, seafood free)

This social media community-based challenge is a great way to add to your safe repertoire of dishes, make #newrecipeaweek discoveries and join a new food community. I encourage you to join in. 

Join me on Instagram @allergicgirlnyc to see my #cook90 month unfold. (Also on Facebook!)

Better yet, tag me at @allergicgirlnyc #cook90 to cook allergen-friendly with me!

Monday, May 01, 2017

Recipe: Italian Herb Blend, Vegan, Top 8 Allergen Free

As part of the Epicurious #cook90 experience back in January, you can read more about it here, I challenged myself to use more herbs and spices, fresh and dried, in my dishes. 

This Italian herb mix was born of that #cook90 month and I’ve found it indispensable. You can add these dried herbs to a salad dressing, use it to flavor meats (this is perfect for chicken!) and I even make herby home fries with it. 

And, YOU make it, so it’s not a pre-fabricated, pre-made mix. Use dried herbs brands you trust. Here’s a picture of my spice cabinet. 

Some of the brands I use:  Fairway, Simply Organic, Whole Pantry and Divvies chocolate (WHAT?! How did that snowman get there? Thank you, Brooklyn Allergy Mom!).

RECIPE: Italian Herb Blend, Vegan, Top 8 Allergen Free

2 teaspoons each of dried thyme, basil and oregano

Blend. Sprinkle liberally, on everything!