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Baking and Cooking With Food Allergies

How to cope with wheat allergies, milk allergies, and egg allergies in the kitchen.

3 Allergen-Free Recipes to Get You Started continued...


2 large heads garlic

1 teaspoon olive oil

1 1/2 cup soy milk (check the label to be sure it doesn’t contain milk-based ingredients), rice milk, oat milk, almond milk, or vegetable or chicken broth

4 pounds potatoes, peeled or unpeeled (as desired) and quartered

Freshly ground black pepper

Salt to taste (optional)


  1. Preheat oven to 425 degrees. Slice about 1/4-inch off the top of the garlic heads, throw the tops away, and place heads on a piece of foil. Drizzle olive oil over the top of the garlic heads and wrap them well in the foil. Bake until tender and golden, (about 35-45 minutes). Remove from oven and let stand until cool enough to handle. Peel the skin away from the garlic cloves.
  2. Add the garlic cloves to a small nonstick saucepan along with the soy milk or broth. Start simmering the mixture over medium heat until soy milk or broth is hot. Reduce heat to simmer, cover the pan, and continue to simmer for a few more minutes. Turn the heat off and lift out the garlic cloves with a slotted spoon, place in custard cup, and set aside. Leave the saucepan with soy milk or broth on the stove until needed.
  3. Place quartered potatoes in a large stockpot, cover with cold salted water, and bring to a boil. Cook until very tender, about 12 minutes. Drain potato pieces in a colander.
  4. Add hot, steaming, and drained potato pieces directly to a large mixing bowl and beat on low while you slowly pour in the soy milk or broth. Season with salt and pepper if desired and gently stir in the roasted garlic cloves.

Yield: Makes 10 servings

Nutritional Information: Per serving: 202 Calories, 5 g protein, 42 g carbohydrate, 1.3 g fat, 0.2 g saturated fat, 0 mg cholesterol, 3 g fiber, 29 mg sodium. Calories from fat: 6%.

Reviewed on November 07, 2008

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