Cheesy Oat Muffins

Cheesy Oat Muffins

These delicious muffins have protein, calcium, fibre and are delicious served warm with butter or dipped into winter soup.

Sometimes with autism, the most reliable *safe* food is beige. These healthy muffins meet that criteria while having a whole lot of added nutrients; if you use egg replacer than the mixture is also safe to eat raw (sometimes kids like the sensory experience of batter better than baked goods).

Ingredients

Allergies: soy free, egg free*, nut free.

Directions

  1. Start the oven pre-heating to 180’C / 350’F and grease the muffin pans.
  2. Whisk the eggs, milk, and oil.
  3. Add the salt, sugar, and oats.
    • Tip: If you prefer a fine texture to your baking, use an electric hand beater to combine. This will help to break the oats into a finer texture (without demolishing them into oat flour).
  4. Add the wheat bran, wheat germ and cheese. Sift in the flour and baking powder. Mix well to combine.
  5. Spoon the muffin mix into the greased muffin trays and pop into the pre-heated oven.
  6. Bake for 25-35 mins until the muffins are cooked through (test with a knife or skewer to see that it comes out clean).
  7. Allow muffins to cool on a wire rack.

These are brilliant served warm with butter and are still lovely for breakfast in the morning. Consider freezing leftovers to heat up as needed.

Caramel Crunch Cookies

Caramel Crunch Cookies

These delicious crunchy cookies are also a great opportunity to discuss science in the kitchen! STEM discussion points follow after the recipe ūüôā

Ingredients

  • 125 butter
  • 1/2 brown sugar
  • 1 Tbsp maple syrup or golden syrup
  • 1 Tbsp milk
  • 1 1/2 cups plain flour
  • 1 tsp baking soda

Allergies: soy free, egg free, nut free.

Directions

  1. Start the oven preheating to 180’C / 350’F.
  2. Have a grown up mix the butter, sugar, maple syrup, and milk in a pot. Heat until the butter is melted and the mixture is almost boiling – you’ll be able to see the surface tension change as it begins to think about bubbling. Make sure that you stir constantly so that it doesn’t stick or burn.
  3. Remove from heat and allow the caramel to cool to lukewarm.
  4. Sift the flour and baking soda into the pot and mix into the caramel.
  5. Stir well and it will turn into a caramel coloured cookie dough.
  6. Roll the cookie dough into balls and flatten on a baking tray (either greased or lined with baking paper).
  7. Bake for 10-15 mins or until golden brown.

Science in the Kitchen (STEM)

  1. Gravity & Weight: When you’re using kitchen scales to measure out the butter, take a few moments to talk about why things have weight and why we weigh them. That butter would weigh about 20g on the Moon and about 315g on Jupiter.
  2. Solids, Liquids, Gas: It’s a good idea to have a grown up do the stirring with the caramel mixture as it gets very hot; keep young helpers interested by helping them to safely view the way the ingredients change. Ask them if the butter and sugar going into the pot are liquids or solids (the latter); then show them what happens when heat is applied (becomes liquid); as the mixture cools and is combined with the flour it’s state changes again (solid).
  3. Gassy Bubbles: Ask young helpers what’s different about the ingredients in this recipe. The answer is that it uses baking soda rather than baking soda. The baking soda causes small carbon dioxide gas bubbles in the cookie mix causing it to rise when it goes into the hot oven. Tip: Get the cookies in the oven quickly as the longer the mix is left at room temperature, the less the cookies will rise.
  4. Sweet Surprise: A great way to see baking soda in action is to make a candy version of these cookies. Have a go at making Hokey Pokey!

Chocolate Peanut Butter Cookies

Chocolate Peanut Butter breakfast cookies


These are more of a crisp or crunchy cookie that can be eaten on the run or dipped in yoghurt as a breakfast cookie; or topped with a thin layer of Nutella for the lunchbox. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a soft and chewy version, try these vegan Peanut Butter Cookies.


I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e.¬†Milk Oaties¬†or¬†Instant Porridge)
  • 1/2 cup crumbled Weetbix
  • 3 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • 1/4 cup milk (or rice milk)

Allergies: soy free, dairy free*.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 15-18 minutes or until cookies begin to brown.

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan). Free from dairy, egg, and soy.

These are a soft chewy peanut butter cookie with a hint of chocolate that went down very well with an audience of young taste testers. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a crunchier cookie try these Chocolate Peanut Butter breakfast cookies.

I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e. Milk Oaties or Instant Porridge)
  • 2 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • approx. 100g apple puree
    • TIP: baby food pouches or tins are an easy way of adding fruit puree to baking recipes.

Allergies: soy free, dairy free, egg free.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 12-15 minutes or until cookies begin to brown.

Summer Baking: Apple & Zucchini Muffins

Summer baking: Apple & Zucchini Muffins

Apple & Zucchini Muffins

Ingredients

  • 1 cup apple (peeled, grated)
  • 1 cup zucchini / courgette¬† (peeled, grated)
  • 1 tsp vanilla essence
  • 2 eggs
  • 1/2 cup coconut oil (soft) or 1/2 cup Nutellex
  • 1 Tbsp maple syrup.
  • 2 cups flour
  • 2 tsp baking powder
  • 1/2 cup brown sugar
  • 1/4 cup almond meal
  • 1/4 cup wheat germ

Allergies: soy free, dairy free, egg free*.

Note: Consider mixing this up by doing a 1/2 cup apple and 1/2 cup diced peaches.

Tip: Leaving the skin on the zucchini is fine but feel free to peel it if you don’t want any green specks in the muffins.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a food processor, blend the apple, zucchini, vanilla, eggs, maple syrup and coconut oil until smooth. (If you prefer a rougher texture then mixing in a bowl is fine).
  3. Mix in the flour, baking powder, brown sugar, almond meal, and wheat germ.
  4. Spoon mixture into muffin tins.
  5. Bake for 25-30 mins (or until a toothpick comes out cleanly).

Black Forest Slice (GF, DF, SF, EF)

Black Forest Slice (GF, DF, SF, EF)

Black Forest Slice (GF, DF, SF, EF)

This delicious slice is full of goodness from almonds, brazil nuts, and cashew nuts. It can be served as a dessert or be frozen and added to school lunches. I wish I’d found such an easy way to make allergy free chocolate earlier!

As an autism and allergy mum, this is also a great way to add some important trace minerals to a restricted diet. It deliberately has quite a smooth texture (which is why I have opted for coconut flour over dessicated coconut).

NOTE: This is a small batch perfect for an 18x15cm pyrex dish; feel free to double the recipe for a larger quantity.

Ingredients

BASE

MIDDLE

TOP

  • 4 Tbsp dutch cocoa
  • 2 Tbsp coconut oil
  • 1 1/2 Tbsp maple syrup

Allergies: gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Line a pyrex dish with baking paper with overhanging sides so that you can lift it out easily. (This works better than greasing for slicing and freezing).
  2. Place the base ingredients into a food processor. Blend until well combined and sticking together. Press into the prepared dish and place in the fridge.
  3. Wash the food processor and then use it to blend the middle ingredients until smooth.
  4. Pour the fruit mix over the base and then place in the freezer for 30 minutes to set.
  5. Place the ingredients for the top into a bowl and blend until smooth.
  6. Spread the chocolate mix over the frozen middle layer and return to the freezer for another 20 minutes to set.
  7. Remove the slice from the freezer. Lift out the baking paper and slice into small serves. Enjoy delicious goodness!

Tip: The chocolate will soften easily in summer temperatures so this is best stored in the fridge or freezer. For school lunch boxes, place it in frozen.

Apple Nut Muffins

Apple Nut Muffins

Apple Nut Muffins

These sweet treats are high in natural goodness and fruit fibres, do not contain refined sugar, and contain valuable trace minerals from the almond, brazil, and cashew nut butter.

There are a few different ways that you can make this recipe and I have endeavoured to include options without over-cluttering. Keep in mind when subbing ingredients whether it will impact the recipe overall; i.e. coconut oil or butter will solidify in cold temperatures and hold a gluten free version together better than rice bran oil; using almond meal rather than flour will give a substantially different texture. Similarly, you can create a different texture by mashing the banana by hand + grating the apple; (for our family a smooth texture is imperative for sensory reasons).

For three energetic young taste testers, I made these containing gluten but free from soy, dairy, and egg. Feel free to adapt the recipe so that it works for you and your family.

Ingredients

  • 1 cup flour + 30g fine instant oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 ripe bananas (= 150g frozen sliced banana)
  • 2 apples peeled and quartered (= 350g intact apples)
  • 1/4 cup Almond Brazil Cashew nut butter (or almond butter).
  • 2 tsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 2 Tbsp coconut oil (melted)
    • OR: 2 Tbsp rice bran oil
    • OR: 2 Tbsp butter (soft)
  • 1/4 cup maple syrup
  • 1 Tbsp apple cider vinegar
  • Optional: 1 tsp cinnamon

Allergies: This recipe can be made gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Preheat the oven to 180’C / 350’F. Grease a muffin tray or cupcake liners.
  2. In a food processor, blend the banana and apple until smooth. (If you prefer a rougher texture, grate the apple instead and mix in at the end).
  3. Add the egg replacer (or eggs), coconut oil, ABC nut butter, and maple syrup. Pulse to combine.
  4. Add the flour, oats, baking powder, baking soda, salt, cinnamon (if using), and apple cider vinegar. Gently pulse to combine.
  5. Spoon your batter into the muffin trays and place in preheated oven.
  6. Cook for about 35 minutes. Check after 25 minutes (you may want to add tinfoil as a cover for the remainder).
  7. Take out of the oven and allow to cool for 10 minutes.

The Invisible Tasks of Food Allergy Parents

woman holding baby while sitting on fur bean bag

Photo by Daria Shevtsova on Pexels.com

The often invisible cognitive load of food allergy families involves both time and heartache.
 
It’s needing to educate staff at childcare or schooling facilities that although lunchbox items may look similar to what other kids eat that varied allergies and intolerances haven’t magically gone away.
 
There are hours spent at home and with medical support staff planning nutritional intake (and addressing deficits). Special allergy free brands are researched and sought (often involving a substantially higher cost and extra driving time to that one special location that stocks a particular item but nothing else on your allergy list – meaning multiple item specific trips). Hours can be spent researching not just allergy free recipes but in needing to substitute ingredient (x), is there a risk of cross-reactivity from ingredient (y), in which case do you start all over again looking at a different ingredient or consider ingredient (z) as a back up?
 
Then there’s the extra time spent milling special flours from scratch because it’s too expensive to buy them pre-milled when you’re juggling multiple allergies/intolerances. There’s the time spent cooking and pureeing fruits and vegetables (not to mention washing up afterwards) so that you can make your own customized smoothie pops or home baking that incorporates ‘safe’ foods and ‘safe’ textures. There is the time spent agonizing over whether to make one allergy free meal for everyone or to make multiple meals each night. There is needing to pack food every time you leave the house because you can’t buy anything safe and easy to eat when out.
 
There is the heart ache of seeing your child sad because their friends have foods that they can’t have; of needing to take a packed lunchbox every time there’s a shared food event at their education facility or church or playdate or birthday party etc… There is the anxiety over trusting food that someone else has made (especially when you find yourself having to quite literally pull that awesome looking food item out of your child’s hands because someone has rushed over in the realization that they gave you the wrong information). For those with anaphylaxis, there is the ongoing anxiety around epi-pens, emergency hospital visits, and the daily concern of how easy it would be for a fatal accident to occur.
There is the emotional distress of wanting your child to find joy in food and knowing that instead there may be an invisible ribbon of anxiety. There is the heart ache every time you have to deny your child something because it will simply make them sick. There’s also the challenge of trying to explain to them why the doctor’s want them to have a tiny little bit of something but only every now and then (i.e. once every four days) and why it’s not ok for them to have more or to eat it when they’re not specifically being given it by mummy or daddy (or whomever their primary carer is).
There is the extra anxiety and tears and restricted eating because someone said something thoughtless in front of them about their food and now they are scared to eat.
There is wanting to wrap them up in your arms; to have them know just how much they are loved and that you would put in these invisible hours for them a thousand times over to ease their way just a little bit.

Easy Breakfast Muffins

Breakfast Brunch Muffin

Breakfast Brunch Muffin

I made mine in the Kmart Pie Maker but you could also make these in greased metal muffin tins and bake in the oven. Also, although these ones are ham and cheese based you can easily adapt them to use up last night’s leftovers – chicken & roast pumpkin, lamb & feta, etc.

Breakfast Brunch Muffin

Ingredients

  • BASE RECIPE:
  • 2 cups flour
  • 3 tsp baking powder
  • 1 Tbsp sugar
  • pinch salt
  • 1 Tbsp chia seeds (or ground linseed, or LSA)
  • 1/4c wheat germ (for protein and fibre)
  • 3 eggs (whisked)
  • 1 Tbsp apple cider vinegar or a squeeze of lemon (the acid helps activate the baking powder for the fast cook in the pie maker),
  • YUMMY EXTRAS:
  • 1 Tbsp chopped parsley from the garden
  • 1 finely chopped ripe tomato
  • 50g finely chopped ham
  • Large handful of grated cheese (about 1/2 cup)
  • Last of the frozen corn (about 1/4 cup)
  • 1/4 to 1/2 cup milk

Allergies: soy free, nut free.

TIP: Since cooked tomato is rather moist, I would use garden tomatoes for immediate eating and finely diced sundried tomatoes for school lunches.

Directions

  • In a mixing bowl: combine flour, baking powder, sugar, salt, chia seeds, wheat germ.
  • Make a well in the dry ingredients and add: eggs, parsley, tomato, ham, cheese, corn. Mix.
  • Slowly add a small amount of milk to make a smooth, thick batter. Add the apple cider vinegar or lemon juice last and give a final mix.
  • Bake in Kmart Pie Maker for 8 minutes. Makes 3 batches (12 muffins). Alternatively, bake in oven at 375’F / 180’C for about 20-25 mins (or until skewer comes out clean).

Gluten Free American-style jam donuts

I finally made the leap and purchased an NZD$29 Kmart Pie Maker. They are quite the internet phenomenon in part because they can be used for so many things other than pies. We decided to celebrate the purchase with family by making coealiac friendly american style donuts! They are delicious!

Allergy friendly jam donuts

Ingredients

  • 1 1/2 cup Healtheries Gluten Free Bread Mix
  • 1/2 cup rice flour
  • 3 tsp Baking Powder
  • 3/4 cup sugar
  • (Pinch salt)
  • 1 tsp ground cinnamon
  • 1 cup rice milk
  • 1 tsp vanilla essence
  • 2 eggs (beaten)
  • 30g Nuttelex or 1/4 to 1/2 cup rice bran oil
  • Squeeze of lemon (or 1 Tbsp apple cider vinegar).
  • Filling: jam, or maple syrup, or honey.

Allergies: gluten free, dairy free, soy free, nut free

Note: Although I made 12 in the pie maker (3 rounds) you could bake them in the oven in muffin trays instead. You’d probably want 375’F / 180’C for 20-25 mins.

Directions

  1. Mix the dry ingredients.
  2. Make a well in the middle. Add milk, vanilla, eggs, rice bran oil, lemon juice. Mix well.
  3. Allow mix to stand for a few minutes (the gluten free flours will thicken)
  4. 3/4 fill each space in the pie maker. Put a teaspoon of jam in the middle. Put a little more mix over the top.
  5. Cook for 8 minutes. Remove and place on cooling rack. Put the next batch on to cook. (Makes 12 donuts) .