Tuna or Chicken Noodle Casserole

Ingredients

• 4 ounces (half of an 8-ounce box) quinoa or gluten-free macaroni (such as corn elbows)
• 2 tablespoons olive oil
• ½ onion, chopped
• 1 stalk celery, chopped
• 2 cloves garlic, minced
• 2 (14-ounce) cans chicken or vegetable broth, divided
• 3 small or 2 medium potatoes, cut into cubes
• 1 cup frozen peas, thawed in warm water
• 6 medium mushrooms, chopped
• 1 teaspoon salt
• 2 tablespoons cornstarch
• 2 (6-ounce) cans tuna or chicken, drained

Instructions

1. Preheat the oven to 350 F. Cook the quinoa or pasta according to the package directions.
2. In a large skillet, heat the oil. Add the onion, celery, and garlic, and saute until clear. Add 1 ½ cans of the broth, and bring the mixture to a boil.
3. Microwave the potatoes for 3 minutes, then add to the broth mixture along with the peas and mushrooms. Sprinkle the mixture with the salt.
4. In a small bowl, mix the cornstarch with the remaining ½ can of broth and pour into the skillet. Cook until the mixture starts to bubble and thicken, then remove the pan from the heat.
5. Stir in the cooked, drained pasta and tuna or chicken. Transfer to a casserole dish and bake for 20 minutes.

Recipe Notes

Be sure to read labels — there can be soy in canned tuna or gluten-free pastas, and broths may contain wheat or gluten.

If onion and garlic are not well tolerated, they can be replaced with 3 shallots.

Bean Burritos

Ingredients

• 1 package large tortillas (gluten-free option: pure corn tortillas)
• 2 tablespoons oil
• 1 cup rice
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 (14-ounce) can black beans, rinsed and drained
• 2 tablespoons water
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• Juice of 2 limes (optional)
• ¼ cup chopped cilantro (optional)
• Additional toppings, such as avocado, chopped tomato, cheese, and sour cream (optional)

Instructions

1. Preheat the oven to 350 F, and warm the tortillas for 5 to 10 minutes (if desired). Cook the rice according to the package directions.
2. Meanwhile, in a medium skillet, heat the oil. Add the onion and garlic, and saute for 2 to 3 minutes. Add the beans, and cook for 1 to 2 minutes. Add the water, chili powder, cumin, oregano, salt, and pepper, and mix well to combine the flavors. Lower the heat, and simmer for 5 minutes.
3. Fluff the cooked rice with a fork. Add the lime juice and cilantro (if using), and stir together.
4. Place some of the bean and rice mixture and rice in the center of each tortilla, along with any other desired safe toppings, such as avocado, chopped tomato, or cheese or sour cream (unless milk allergy is a concern). Fold each tortilla into a burrito.

Recipe Notes

You can use smaller tortillas to make tacos, depending on your family’s preference or if you can’t find large gluten-free tortillas.

Save time by buying rice precooked or preparing it in advance.

Yamburgers

Ingredients

• 4 to 5 cups water
• 1 medium carrot, chopped
• 1 small onion, chopped
• 1 stalk celery, chopped
• 8 ounces dry lentils, rinsed and drained
• 2 medium sweet potatoes (yams), baked
• 2 tablespoons maple syrup
• 2 to 3 slices gluten-free bread, torn or cut into small pieces
• Ground black pepper to taste
• 1 tablespoon olive oil

Instructions

1. In a saucepan, bring the water to a boil. Add the carrot, onion, celery, and lentils, and bring the mixture back to a boil. Partially cover the pan and simmer for 20 to 30 minutes, or until the lentils are cooked. Drain and set aside.
2. In a large bowl, peel and mash the sweet potatoes, and then add the maple syrup, reserved lentil mixture, bread, and pepper. Mix well and form into patties.
3. In a large skillet, heat the oil over medium heat and add the patties, cooking for a few minutes on each side or until brown.

Recipe Notes

You can substitute other veggies or add more, such as frozen spinach (thawed).

Use the bread’s heels (end pieces), if available.

Pizza

Ingredients

• 2 pounds roma tomatoes
• 1 teaspoon garlic granules
• ½ teaspoon onion powder
• ½ teaspoon dried oregano
• ¾ teaspoon sea salt, divided
• 2 tablespoons vegan butter
• 2 tablespoons flour (gluten free, if needed), plus more for rolling out dough
• 1 ¼ cups nondairy or soy-free milk
• Premade pizza dough (gluten free, if needed)
• 4 to 5 leaves fresh basil, torn into small pieces
• Favorite toppings, such as chopped or sliced bell peppers, mushrooms, and olives (optional)

Instructions

1. Make the tomato sauce: Place the tomatoes, garlic granules, onion powder, oregano, and ½ teaspoon of the salt in a blender. Puree until smooth.
2. Pour the sauce into a medium pot and simmer, uncovered, for about 20 minutes. It will turn bright red and get thicker.
3. Meanwhile, make the dairy-free cheese: In a small saucepan, melt the vegan butter. Add the 2 tablespoons of flour, stirring constantly for about 2 minutes, or until the mixture bubbles and turns into a paste. Be careful not to let it brown.
4. Add the milk, stirring constantly as the sauce thickens, and bring to a boil. Add the remaining ¼ teaspoon salt and cook over low heat, stirring, for 2 to 3 minutes. Remove from the heat.
5. Assemble the pizza: Coat a cookie sheet with vegan butter. Roll out the pizza dough on a lightly floured surface and transfer to the cookie sheet.
6. Stir the basil into the sauce, then spread the sauce over the dough. Sprinkle with your favorite toppings (if using), and pour the cheese sauce over top.
7. Bake according to the pizza dough package directions, or until the crust is golden.

Recipe Note

You can pack any leftovers in your child’s lunchbox for a delicious allergy-friendly meal, or have your child bring slices to a birthday party or other event that might not provide allergen-free options.