Stay Fit Eat Allergy Free

This book is for so many of our clients who have asked us to share our recipes with them, and also for the many others who suffer from life threatening allergies, have strict dietary restrictions, or simply have general concerns of the negative impact dairy and gluten have on health. You do not have to be on any special diet to enjoy these recipes. All of the recipes have been tested time and again by people not on any restrictive diets as well as those who are. We made sure the tastes and textures were not compromised. Our recipes are quick and easy to follow. They are for the beginner as well as the experienced cook.

I began working with nutritionists, Doctors of Chinese Medicine and Naturopathic Practitioners, many of whom had their patients on Gluten/Dairy/Soy Free and even Vegetarian/Vegan diets. Our newer clients have even more food sensitivities along with being on a strict rotation of certain food groups. There is an increasing awareness today that gluten and dairy may cause health-related problems. One side effect of going gluten free is the potential for developing an allergy or sensitivity to soy, which rules out many of the pre-made gluten free foods available.

This book will appeal to the general public, but will be generously welcomed by those with dietary restrictions and those wanting to begin living this dietary lifestyle.

The founder, Elaine Monarch of the Celiac Disease Foundation of the USA has reviewed and has endorsed the book with a back cover review. The book will be available on their website with a portion of the proceeds benefiting the organization. The Florida Chapter works with 02 Media producers of The Balancing Act. 02 Media has agreed to have me on the show as an expert. The New Zealand Coeliac have agreed to include the book in their newsletter as well as direct the members where it can be purchased. The Australian Coeliac Society is currently reviewing the book for endorsement. I would also like to see this for sale in bookstores, natural and health food stores and online.

Acknowledgements

It is with the deepest of appreciation to all that have supported and encouraged me during this journey that you were all hijacked on.

Thank you to all of the testers that eagerly cooked the recipes and took the time to critique them for me. Adrienne Merit, Bryan Daniel, Christopher Yacino, Jo-Ann Yacino, Michelle Siudut, Tracey Paterson and everyone else. Your input was invaluable.

Connie Phelan and Karen Pfeffer...you lift me up and balance my life.

Michelle Siudut-how can I thank you for the countless hours you worked at the line edit of the book.

Bryan Daniel for the endless testing and retesting you had to endure. Without your palette and talents this book would never had come to fruition. Thank you for cheering me on and not letting me give up.

Table of Contents

Introduction

Acknowledgements

A bit about YaDa Chef

Why Are There So Many Food Allergies Now?

Why Gluten Free/Casein Free

Autism and Gluten/Casein

Culinary Terms

Herbs, Spices and Seasonings

Herbs

Seasonings and Spices

Oils

Kitchen Essentials

1 - Chapter I Poultry

2. Allergy-Free Chicken Noodle Casserole

3. Allergy-Free Chicken Curry

4. Baked Chicken Tenders

5. Chicken with Fruit and Rice Salad

6. Allergy-Free Mexican Chicken

7. Chicken Piccata

8. Allergy-Free Turkey Sheppard's Pie

9. Chicken Cordon Bleu Casserole

10. Chicken Cordon Bleu

11. Allergy-Free Turkey Meatloaf

12. Southwest Turkey Meatloaf

13. Italian Turkey Meatballs with Pesto Sauce

14. Middle Eastern Turkey Meatballs with Coconut Curry Sauce

15. Chicken Teriyaki Stir Fry

16. Dijon Chicken Salad with Zucchini and Green Grapes

17. Asian Turkey Burgers with Ginger Cucumber Pickles

18. Chicken with Juniper Berries

19. Pan Grilled Spicy Thai Chicken

20. Spicy Red Madras Coconut Chicken Curry

21. Chicken Provencal

22. Romanian Smothered Chicken

23. Saltimbocca di Pollo (Chicken saltimbocca)

24. The Perfect James Bond Chicken

25. Oriental Chicken Roll Ups

26, Sweet Georgia Chicken

27. Spaghetti Fegatini

28. Chicken Fried Chicken

29. Chicken with Smoky Roasted Red Pepper Sauce

30. Arroz con Pollo

31. South of the Border Lime Marinated Chicken

32. Good for You General Tsao’s Chicken

33. Pineapple Jerk Chicken

34. Baked Chicken Tapenade

35. Chicken Carcassonne

36. Spanish Country Orange and Tomato Chicken with Potatoes

37. Chicken Marsala

38. YaDa's Healthy Chicken Tetrazzini

39. Tranches de Jambon en Piperade Turkey Ham Slices Baked with Tomatoes, Onions, and Peppers

40. Tandoori Style Chicken

41. Quick Chicken Cacciatore

42. Galumpkis (Stuffed Cabbage Rolls)

43. Mexican Chicken and Bean Casserole

44. Golden German Chicken with Grated Apples/Onions and Peppers

45. Creole Chicken Pasta

46. Mojito Chicken Breasts

47. Fancy Meatloaf

48. Moroccan Chicken

Chapter II Beef

49. American Chop Suey/Goulash

50. Beef Teriyaki Stir Fry #1

51. Teriyaki Beef Stir Fry #2

52. Allergy-Free Meatloaf

53. Southwest Meatloaf

54. Cattleman's Sheppard's Pie

55. Boeuf Bourguignon

56. Bourbon Glazed Beef Tenderloin

57. SM's Korean-style Flank Steak with Spicy Cabbage

58. Meatballs with Dill/Mint Sauce

59. Parmesan Crusted Beef

60. Cube Steak Milanese

61. Chicken Fried Steak

62. Picadillo of Beef Strips

63, Beef and Eggplant with Black Bean Garlic Sauce

64. Beef Satay with Coconut/Curry Dipping Sauce

65. Pressure Cooker Braciole

66. Pressure Cooker Sauerbraten

67. Steak with Tomato/Mushroom Ragu

68. Spicy Red Curried Beef and Cashews

69. Pressure Cooker Indian Beef Madras Curry

70. Beef and Scallion Rolls

71. Steak au Poivre

72. Spanish Empanadas

73. Beef Fajitas

74. Balsamic Glazed Steak with Polenta and Roasted Tomatoes

75. Chinese Gingered Beef with Bok Choy

76. Filet Mignon With Green Peppercorn-Mustard Sauce

77. Grilled Beef with Spicy Peach Glaze

78. Adobo Filet

79. Gaucho Ribs with Chimichurri

80. Beef Stew in a Hurry (pressure cooker recipe)

81. Sirloin and Asparagus Stir Fry

82. Rolled Stuffed Flank Steak

83. Steak Diane

84. Pressure Cooker Beef Carbonnade

85. Lamb

86. Chapter III Pork

87. Mexican Pork Steaks

88. Sweet & Sour Pork

89. Maple Roasted Pork with Apples

90. Oven Fried Baked Pork Chops

91. Pork Stroganoff

92. Mushroom Stuffed Loin of Pork

93. Smothered Pork Chop with Pepper and Onion

94. Fennel Salted Pork Chops with Roast Vegetables and Spicy Bok Choy

95. Cote D’Azur Pork Chops with Wholegrain Mustard Mashed Potato

96. Chorizo and Garbanzo Bean Soup

97. Chorizo with Garbanzo Bean Mash and Stewed Tomatoes

98. Gaucho Pork

99. Italian Sausage with White beans and Sage

100. Beer Braised Pork

101. Pressure Cooker Creole Pork Chops

102. Fettuccine with Roasted Asparagus, Leeks and Ham

103. Italian Style Pork Chops with Vinegar and Sweet Peppers

104. Babci's Kielbasa and Cabbage Stew

105. Pork Schnitzel

106. Pork Ragout in the pressure cooker

107. Apple Stuffed Pork Loin

108. Tuscan Pork Chops

109. Braised Pork with Tomato and Wine

110. Cote de Porc Sauce Moutarde

111. Pork Chops with Cabbage and Onion Marmalade a la New South Wales

112. Beer Braised Kielbasa

113. Pork Chops with Apple and Raisin Relish

114. Medallions of Pork with Berries

115. Chapter IV Fish and Shellfish

116. Tuna Noodle Casserole

117. Baked Fish Sticks

118. Sautéed Basa with Anchovies

119. Spinach Tilapia Roll Ups

120. Crawfish Cajun Dirty Rice

121. Mediterranean Pickled Octopus

122. Plank Baked Fish

123. Poached Cod with Cannellini Beans

124. Baked Cod with Mustard Greens

125. Roasted Tuna with Spinach and Cranberry Salad

126. Horseradish Tuna with Collard Greens

127. Mediterranean Seared Tuna with Collard Greens

128. Baked Tilapia with Pickled Beet Salad

129. Grilled Swordfish with Artichoke, Roasted Peppers and Kalamata Olives

130. TM's Roasted Tuna with Spiced Oranges

131. Spicy Wasabi Pea Crusted Tuna

132. White Fish Greek Style

133. Roasted Côte d'Azur Aioli Snapper

134. Salmon Corn and Chipotle Cakes

135. Baked Salmon with Mustard Dill Sauce

136. Tilapia Francese

137. Grilled Tuna with Fresh Berry Salsa

138. Tilapia a la Bourgogne

139. Onion Crusted Fish

140. Braised Endive with Orange Basil Shrimp

141. Grilled Tuna Pozzuoli

142. Coconut Crusted Salmon

143. Orange Risotto with Shrimp and Basil

144. Oven Baked Fish Cakes

145. Spicy Cumin Seared Tuna with Grapefruit/Cucumber Salsa

146. Swordfish And Caponata Di Melanzanes

147. Blackened Red Snapper with Creole Sauce

148. British Fish Pie

149. Balsamic Glazed Tuna

150. Espresso Barbecue Swordfish

151. Broiled Salmon with Sauce Aioli

152. Snapper Vera Cruz

153. St. Joseph’s Pasta with Sawdust

154. Crab Stuffed Flounder Fillets

155. Fennel and Celery Pasta with Tapenade

156. Sicilian Pasta with Anchovies and Breadcrumbs

157. Orange Chipotle Seared Tuna

158. Baked Norwegian Salmon with Basil Crust and Ratatouille Salsa

159. Chapter V Vegetarian Vegetarian Jambalaya

160. Spaghetti Squash with Mock Pesto or Marinara

161. Quinoa Salad

162. Vegetable Fried Rice

163. Orzo Stuffed Peppers

164. Lentil and Vegetable Tangine (Moroccan Stew)

165. Eggplant Parmigiano

166. Pasta with White Beans and Spinach

167. Vegetable Paella

168. Allergy-Free Macaroni & Cheese

169. Zucchini Crab Cakes

170. Lentil and Vegetable Stew

171. Nonna's Kicking Sicilian Pasta

172. Potato Gnocchi

173. Stuffed Zucchini with Orzo

174. Imam Eggplants

175. Far East Hoisin Noodles

176. Baby Bella Mushroom Risotto (Pressure Cooker)

177. Couscous Antibes

178. Baked Spanish Frittata

179. Stuffed Rice Balls (Arancine) with Mushroom Ragu

180. Pasta with Eggplant Caponate

181. Pressure Cooker Pea and Mint Risotto

182. Baby Shell Pasta with Kalamata Olives, Roasted Fennel and Sweet Onions

183. Hoppin' John Pasta

184. Southwestern Risotto

185. Mediterranean Rice Salad

186. Zucchini Enchiladas

187. Chapter VI Sauces

188. Basic White/Bechamel

189. Beurre Blanc

190. Veloute

191. Alfredo Sauce

192. Cheddar Cheese Sauce

193. Basil Pesto

194. Marinara

195. A1 Steak Sauce

196. Mediterranean Salsa

197. Mexican Salsa

198. Remoulade

199. Easy Coconut Curry Dipping Sauce

200. Sunflower Butter

201. Easy Bolognese

202. Côte d'Azur Aioli

203. Sauce Aioli

204. Beef Ragu

205. Thai Red Curry Paste

206. Creole Sauce

207. Mock Black Bean Garlic Sauce

208. Hoisin Sauce

209. Sofrito

210. Teriyaki

211. Chapter VII Measurements

212. Chapter VIII Substitutions

A Bit About Me

YaDa Chef is an organic, all natural, Freelance Personal Chef company. We are pioneers in the PopUp Restaurant field in South Florida. We’ve had the opportunity to do this successfully in and around London, and also in the South of France. Food and a healthy eating lifestyle are my passions. The glimmering thought of YaDa Chef was in 1999, but YaDa Chef was not born until 2000 when I partnered with Bryan Daniel. Bryan is the baking genius in our kitchen. YaDa is the combination of two surnames, Daniel and Yacino. Obviously I am the Ya and Bryan is the Da. We also like to think of it as a double positive meaning yes, yes chef. Please do not say to Bryan or me yada, yada, yada!

I grew up with a father of Italian descent and a mother of Polish descent…okay enough of the jokes! Food was a very important part of our daily lives. My Nanna has to have been the only Italian Grandmother that did not cook! She had the recipes, which she passed on and critiqued to the daughters in law, but cook, no! My basic recipes and knowledge of Italian, Neapolitan food was from my mother passing on my dear Nonna’s recipes and critiques. Babci (maternal grandmother) was a terrific cook and had a passion for it. My love of Polish/Eastern European food shows that. Babci liked to leave out that one so important ingredient, ensuring no one could cook like her. After much practice I think I have found the missing ingredients.

Training in England, France, Greece, Italy, Norway, Scotland, as well as the United States, has helped me capture the classic and regional styling of many countries.

I was part of the opening team for the Saturnia restaurant in the Doral Park Avenue Hotel in New York City. Saturnia was inspired by the original owners of the world renowned Doral Resort and Spa in Miami, Florida. With an on staff licensed nutritionist, Saturnia promised that the maximum calorie tally of any combination of appetizer, main course and dessert on its menu would not exceed 723 calories.

Having had the opportunity to work as Chef and co-owner of the Agora restaurant in South Beach, FL helped me to blend flavours and techniques of different cultures.

Additionally I had the opportunity to manage and cook in a variety of restaurants from the upscale tapas restaurant El Farol in Santa Fe, New Mexico, to casual eateries including Clancy's Gourmet Garden Pizza and Raw Bar, Nickel's Diner and a host of other establishments.

I am a past member of the Nutrition Committee for Broward County Florida Public Schools, Meeting Professional International, Partners in Healing, the Pompano Beach Chamber of Commerce and the East Pompano Beach Civic Association. I have been a strategic partner with Fire Power Seminars, a Contributing Editor for Pompano Today Magazine, Treasure Coast News and Bonzai Wellness.

Why Are There So Many Food Allergies Now?

There are many theories and studies on this question. I am not a doctor, but through much research and my work with healthcare practitioners there seems to be a consensus amongst the majority.

More kids than ever before seem to have allergies. Seriously debilitating allergies that are in many cases, deadly.

According to studies by Dr. Ruchi Gupta, of Children's Memorial Hospital and an associate professor of pediatrics at Northwestern University's School of Medicine have shown that over 8 percent have food allergies of some sort.

The most common food allergies are to peanuts, milk and shellfish. Of those with allergies many were severe, meaning even touching the food could cause severe reactions or death.

Why is this? What is causing this outbreak? Why do more kids seem to have asthma than in previous decade? That is the question and again, I am not a doctor.

Some people feel we are too clean. With the use or overuse of hand sanitizer and the constant spraying or wiping down of surfaces with antibacterials it has been said our immune systems are weakened. We need to be exposed to germs in order to build up tolerances.

The mass globalisation of the Western Diet. So many additives, preservatives and pesticides have been added that the natural bacteria in our guts have changed and morphed to the point that we can no longer tolerate certain foods.

GMO’s, This term in my opinion is over used, yet if you look at the eating habits of our ancestors from just 30 or 40 years ago you will find that almost everyone ate organic. It was natural. Our forebears ate what was in season and for the most part in moderation-that too is why our recipes in this book are mostly below 400 calories per serving. Wheat has been bred to be shorter and heartier (read harder) and is much more difficult to digest leading to the surge in gluten intolerance..

Why Gluten Free and Casein Free?

What are Gluten and Casein? Gluten is a protein found in wheat, oats, rye and barley.

Casein (from Latin caseus, cheese) is the protein found in mammalian milk. Casein has a molecular structure quite similar to that of gluten. Casein is often listed as sodium caseinate, calcium caseinate or milk protein.

The first and foremost reason for a gluten free diet would be to ease the effects of people with celiac disease, a genetic disorder that affects 1 in 133 Americans and 1 in 100 in the UK. Symptoms of celiac disease can range from