Yesterday I did a terrible thing; a very horrible thing. 

I baked. Again. 

Typically, I'm one of those people who like to sink their teeth into a nice soft cinnamon coffee cake. My thighs, however, do not agree with such notions. Neither does my waist, and other body parts that I'm currently in negotiations with. I'm trying to prevent a full fledged invasion here. We're on the brink of war. 

My body and I have issues. 

Because of that, and because I love baking, I had to settle... or at least I thought I was settling. I came up with a cinnamon crunch thingy that's quickly become the equivalent to crack cocaine in this house. No one could stop eating them, even visitors. It didn't help that I made them in different variations. Things got even more dicey when people found out how low on calories they were. I tried to explain that eating 25 of them does not constitute a low calorie snack but I don't think anyone heard me. They were all busy scarfing down those cookies.

Although a part of me wishes to keep this recipe a well guarded secret, the other part... the better part most likely, wants to share it with all of you. Just beware when you serve the cookies. Stay alert, otherwise, you might lose a limb in the frenzy.

You will need the following...

Combine your margarine and sugars. It's important to note that your margarine has to be at room temperature. I know, sometimes we cut corners and use the margarine straight from the fridge but this time, it needs to be soft. If you don't want to wait the ten minutes, because you have more important things to do like laundry, sweeping and harassing family members, just stick it in the microwave for 20 seconds. Voila! 

Beat until light and fluffy. I mean REALLY fluffy, almost like whipped topping. It usually takes about 2 minutes. Then add applesauce and vanilla and beat some more.

It should look like this...

Add the dry ingredients. In this case I am making Cinnamon Crunch, but if you wanted S'more Crunch, decrease the flour and add cocoa powder and graham cracker crumbs, or if you want Chocolate Chip Crunch, then just omit the cinnamon and add chocolate chips at the very end. See, the variations are endless with this recipe. It's part of what makes it really fun!

Now, once you mix the dough and make sure that all the flour has disappeared, add the oats, marshmallows and cereal. In this case, I decided to use Cinnamon Pops cereal instead of Rice Krispies. You can use whatever cereal you want based on how crunchy you want the cookies to be. 

My marshmallows look mutated like they've undergone some gene therapy that went horribly wrong. I discovered half way through the recipe that I don't have mini marshmallows (because I'm a total dimwit). All I had were the oversized ones so I chopped them up. Do not be like me; chopping marshmallows is hard work. They stick to the knife (and scissors and hands and counter and bowl and everything they touch; they even stick to themselves) like guilt to a catholic. Use mini marshmallows to avoid the guilt... errr... the stickiness.

Once they're stirred, drop them onto parchment lined cookie sheets and bake. Your house will smell soooooo good. Your welcome!

This is what they look like when they come out of the oven and have cooled a bit. These are the cinnamon crunch cookies.

And these are the Chocolate S'more variation...

And these are the Chocolate Chip Crunch variation...

I don't know which is my favourite. They're all good; they're all addictive. You know it's bad when you have to remind your husband (who's on his way to the kitchen a lot more often than usual) to stay away from what's left of the cookies because you're keeping them for your daughter who gains only one pound per year and loses that same pound the year after.

Cinnamon Crunch Cookies (Dairy, Egg & Nut Free)
Yields 4 dozen

1/2 cup dairy free margarine, softened
1/2 cup granulated sugar
1/2 cup brown sugar, firmly packed
1/4 cup unsweetened applesauce
2 tsp vanilla extract
1 cup unbleached all purpose flour
2 Tbsp ground cinnamon
1/2 tsp baking powder
1/4 tsp baking soda
1 cup quick cooking oats
1 cup Rice Krispies
1 cup mini marshmallows

Preheat oven to 350 degrees. Line two baking sheets with parchment paper and set aside.

In the bowl of a stand mixer, combine margarine with sugars and beat for 2 minutes or until very light and fluffy. Add applesauce and vanilla. Mix until combined. Add flour, cinnamon, baking powder, and baking soda. Beat on medium speed until thoroughly mixed. Use a rubber spatula to stir in oats, Rice Krispies and marshmallows.

Use a small cookie scoop to drop rounds on baking sheet about two inches apart. Flatten slightly with palm then bake for 10 to 12 minutes or until edges are golden brown. Let cool on baking sheet for 5 minutes then transfer to a wire rack to cool completely. Store in a tightly sealed container for up to a week, if you can make them last that long.

Nutritional Info (Per cookie)
Calories 48.88, Total Fat 1.76g, Cholesterol 0mg, Sodium 37.84mg, Potassium 13.89mg, Total Carbohydrates 7.93g, Fiber 0.37g, Sugar 4.3g, Protein 0.5g 

Variations:
For Chocolate Chip Crunch Cookies - omit the cinnamon and add 1/2 cup dairy free chocolate chips at the end and stir in.
Nutritional Info (Per cookie)
Calories 55.38, Total Fat 2.2g, Cholesterol 0mg, Sodium 49.21mg, Potassium 12.69mg, Total Carbohydrates 8.66g, Fiber 0.31g, Sugar 4.29g, Protein 0.55g 

For Chocolate S'more Crunch Cookies - omit the cinnamon, decrease flour to 1/2 cup, add 1/3 cup cocoa powder and 1/4 cup graham cracker crumbs with the flour.
Nutritional Info (Per cookie)
Calories 45.79, Total Fat 1.78g, Cholesterol 0mg, Sodium 40.06mg, Potassium 12.49mg, Total Carbohydrates 7.16g, Fiber 0.22g, Sugar 4.4g, Protein 0.41g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information. 

We had a few warm days here last week. It felt almost like summer with temperatures reaching as high as 30 degrees. For those hot summer days, nothing is better than a light refreshing dessert like ice cream after a barbecued meal. I love ice cream, but I love ice cream sandwiches even more. This is a dessert with substance and attitude. It's cold and summery but has some earthy flavours as well. These ice cream sandwiches are not as pretty or neat as the packaged store bought ones, but the flavour is top notch. Try them and judge for yourself.

Start with the following...

The best way to make sure that things run efficiently is to have all your ingredients measured and ready to go. Of course, that type of structured management only happens in Martha Stewart's kitchen where recipes are thought of two months in advance and there's a whole team at her disposable to set up the scene. I, on the other hand, do not have a team of people to help me, more like a little critter constantly buzzing around me and attached to my leg. Despite that, I have a very well organized system that achieves maximum productivity in the kitchen. It's called the 'measure as you go and hope that things don't go sideways' system. It works well.

Place your dry ingredients in a bowl and set them aside for now.

In the mixer bowl, dump the sugars and margarine. Beat them for a bit. Then beat them again. Beat them some more, until they are light and fluffy.

Add the mashed banana and vanilla. Mix to make sure there are no banana lumps. We're not really aiming for banana flavour here. We just use them to get a moist chewy texture. That's why we only use one.

Of course, you know that the world would not be complete unless I forgot something every time I post a recipe. If it's not the fake buttermilk then it's the flaxseed. It's as if the universe is constantly trying to undermine all my achievements by making me look like a total... oh never mind.

So, pretend that you made the flax mixture way back when you first started this adventure. You mix ground flaxseed with water and set aside for a bit. Five minutes later you will have this thick viscous mixture that has a consistency similar to that of egg whites. 

Let's talk about flaxseed for a minute. I love flaxseed. It's very healthy and it's also a great egg replacement. It makes things chewier and imparts a nutty, earthy flavour to baked goods. Flax seeds look a lot like sesame seeds except they are darker and much harder. Nutritionally speaking, you need to grind flax in order for your body to gain any value from it. Unless you want something crunchy, flax seeds are best ground. They are harder than nuts, so the usual cheap coffee grinder will not work very well. You will end up with big chunks of flax seeds in a paste. If you use flaxseed a lot, then I recommend that you buy a high quality nut grinder. It grinds flax seeds beautifully. If you do not use flax seeds often then just buy a small bag of ground flax seeds from the grocery store. It's typically found in the health food or whole food sections. Just keep in mind though that flax seeds are unstable little buggers. As long as their shell is intact you can freeze them for six months. I have had them for almost a year in a tightly sealed container in the freezer and they are still excellent. However, as soon as they are ground, they need to be used within a few days, and never store them outside of the fridge especially once they are ground. They go rancid very quickly. I typically grind 1/4 cup at a time. If you buy it ground then you can store it in the freezer and use it within a month.

I just snagged this picture off the web, but this is exactly what flax seeds look like. On the left, flax seeds are whole. On the right is what they look like when you grind them. Don't they look pretty?

And that's the end of the lesson on flax seed. Back to our original scheduled programming...

Observe, flaxseed mixture goes in... 

Beat it like a red headed step mule (yes, the red headed step child and the government mule are the same guy). Really, you want to beat it on high speed to give it that egg white texture and beautiful specks...

Add the dry ingredients and beat on medium speed until the dough just comes together. Don't over beat it at this point because we've added the flour, otherwise the cookies will come out tough. Be gentle; these cookies are sensitive.

Yumm! Strawberries...

My brother was visiting. I put him to work. He's a good cook, not much for baking though. But he's good with a knife. He cuts food like Bobby Flay. You know how you see chefs on TV and they cut vegetables and fruits so quickly,  chop chop chop with a knife? I wish I could cut like that. Look at how perfect those strawberries are cut. My brother cut those.

The moral of the story? Don't expect to ever see strawberries cut like that again. I don't cut like that. In fact, if I can cut food without chopping off the tip of my finger in the process then we're off to a good start. Hey, I'm good with a bowl and a whisk. Knives are a different story.

Pour the beautiful red gems into the batter and stir with a spatula. Be careful with them so they don't get squished all to hell.

Now you have batter that is studded with strawberries. Use a cookie scoop and place them on cookie sheets with parchment paper. Bake them for a bit until they're nice and golden.

After they've cooled you can assemble them. The cookies will be very soft at room temperature (that's deliberate) so it's best to freeze them for 20 minutes before assembly. I did not want to make a cookie that would freeze rock solid. I wanted a cookie sandwich that can be eaten right out of the freezer without chipping a tooth. To make assembly easier, I just freeze the cookies for 20 minutes before I put them together.

Or you can be like my brother who couldn't wait and devoured a few before I filled them.

Of course, being the Neanderthal that he is, he suggested that instead of using the last bit of dough to make a small tray of cookies, that I should just pour that bit in a pie pan to make one stupendously ginormous cookie.

It seemed like a lopsided idea at first, but when it came out, it was delicious. It was like a marriage between a chewy cookie and a soft muffin... a mookie?

Fill with vanilla ice cream. I make my own because if you've ever had store bought dairy free ice cream you'd know it tastes worst than a cat's behind. You can also assemble the cookies and freeze them individually wrapped. That way they are ready for consumption right away.

You can share them, or you can hide them. Either way, enjoy them!

Strawberry Shortcake Ice Cream Sandwich (Dairy, Egg & Nut Free)
Serves 15 ice cream sandwiches

3/4 cup whole wheat flour
1/2 tsp baking soda
1 cup quick cooking oats
1/8 tsp salt
1/4 cup granulated sugar
1/2 cup brown sugar, firmly packed
3 Tbsp dairy free margarine
1 medium ripe banana, mashed
1 tsp vanilla extract
1 Tbsp ground flaxseed mixed with 3 Tbsp water
1 cup strawberries, washed, hulled and diced
1 cup dairy free vanilla ice cream

Preheat oven to 350 degrees. Line two baking sheets with parchment paper and set aside.

In a medium size bowl, combine flour, baking soda, oats, and salt. Set aside. In the bowl of a stand mixer, combine sugars and margarine. Beat until light and fluffy. Add mashed banana, vanilla, and flaxseed. Continue beating until mixture is smooth and creamy. Add the dry ingredients and stir just until combined. Add the strawberries and stir with a silicone spatula.

Use a small cookie scoop to place cookies on baking sheet about one inch apart. They will spread a little bit. Bake for 10 minutes or until the edges are golden and the middle looks set. Let cool completely before filling.

To assemble, place about one tablespoon of ice cream on the flat side of one cookie then top with another cookie and press gently to make a sandwich. Eat right away or put in the freezer. You can also store them in the freezer assembled so they are ready for eating whenever you need them.

Nutritional Info for original recipe (Per sandwich)
Calories 142.8, Total Fat 4.44g, Cholesterol 0mg, Sodium 101.42mg, Potassium 87.07mg, Total Carbohydrates 24.3g, Fiber 1.32g, Sugar 14.44g, Protein 1.75g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information.  

Yes, I called it faux, because that's the only term I could think of. After all, real Parmesan is made of milk. Given that anything dairy could potentially cause my daughter's organs to shut down prematurely, and therefore greatly affect her quality of life, we stick to fake cheese.

Now, I'm aware that you're probably familiar with Chicken Parmigiana and most likely have seen the recipe a gazillion times not to mention, eaten it at least a number of times in your life. However, I chose to post this recipe because its flavors rely greatly on the cheese factor. So, if the cheese is of poor quality, that will manifest in this dish. If you choose high quality cheese, you're in for a great ride. I want you to know that just because you have a dairy allergy doesn't mean you have to give up some of the great flavors you love or some of your favorite dishes. Chicken Parmigiana is one of my favorites and holds a special place in my husband's heart.

Let me just get something out of the way right now though. Soy cheese is evil. No, really, it's nasty stuff. I'm not sure why no one has perfected a soy product that emulates the real stuff. All I know is that we tried so many different types and different brands of imitation cheeses, all of which eventually ended up in the trash. For starters, soy cheeses just don't melt the same way as real cheese. Some of them don't melt at all but just spontaneously combust. Some require a very high temperature to even begin to melt. I've struggled and for the past two years my family and I had sworn off soy cheese and resorted to eating "cheese dishes" without cheese. Can you imagine lasagna without cheese... NOT fun.

Then last year I heard about something called Daiya which upon further research I discovered can be purchased online (for an arm and a leg) and would require some sort of ice pack combo and other space alien materials in order for it to be shipped unharmed. I thought that I would have to wear a special suit created by NASA just to receive Daiya. So for the longest time I heard a lot of good things about Daiya and people converting to Daiya and performing a special pilgrimage, but I never joined the masses and just waited patiently. Then one day, I found Daiya in the grocery store. Hallelujah!

Let me tell you, if you want a fake cheese that tastes like real cheese, melts like real cheese and smells like real cheese, it's Daiya. It melts at a low temperature, and it even comes in different flavors - Cheddar, Mozarrella and Pepperjack. AND IT"S NOT MADE OF SOY!! There will be a separate review about cheeses in the near future but for now, let's get back to our Chicken Parmigiana.

Starring: chicken, pasta, flour, tomato sauce, crushed tomato, oil, parsley, sugar, salt and pepper, onion, dairy free margarine and nutritional yeast... 

(nutri what?? What on earth is that?) Don't worry, I'll talk about it soon.

Start by salting and peppering your flour. Put it in a big bowl so you can work comfortably. Set it aside while you rendezvous with the chicken.

This is one of my favorite things about cooking. Stress relief. Take each chicken breast and place it between two big sheets of wax paper. Take your rolling pin.

Or if you're like me and your rolling pin is made of marble and you're worried that you might accidentally put yourself in a coma if your heavy rolling pin slaps you across the forehead, then just use a rubber mallet for pete's sake and save everyone the hassle.

Beat that chicken like a red headed step mule (yeah, I'm mixing my metaphors, because that's the way I roll), enough to make sure that it's uniform thickness. Don't make it too thin. About half inch thick will do.

Good, now take the other chicken breast and beat it the same way. The process of flattening them will also make them larger. Cut them into manageable pieces. I cut each breast in two.

Take the smaller pieces and dredge them in the prepared flour while the oil is heating in the skillet.

Place them in the hot oil on medium heat. I added a dab of margarine to give it flavor but not too much because we still want it to be relatively low in fat.

About two minutes per side should work but you may need to keep it for longer. You want them to be nice and golden.

When they are done, remove them to a plate and then throw in the onion and garlic. Stir until onions soften and start to look translucent.

Now, while on medium heat, pour the tomato sauce, crushed tomato and chicken broth. Add the parsley and sugar. If you like it spicy, feel free to add a bit of cayenne too. Salt and pepper to taste. Mix and let it simmer for a minute.

Grab the chicken off the plate and gently place it in the sauce in one layer. Dump in all the juices left in the plate too. That's the good stuff. 

Bring the whole thing to a boil then reduce the heat to low. 

Now, remember that nutritional yeast I mentioned earlier? Well, this is what it looks like. It's very light and flaky (I know a lot of people like that too), and dissolves as soon as you put it into anything. It smells and tastes very pungent and is uncannily cheese like. Specifically, it emulates Parmesan very well. It smells very pungent like Parmesan cheese and tastes pretty much the same. I often use it in dishes that require Parmesan. But use it sparingly though. A little goes a long way. If you are not used to it, it's a good idea to start with tiny amounts until you become accustomed to it. I have found that nutritional yeast is the best alternative to Parmesan cheese, even better than the commercial Parmesan alternatives out there. Fat Free Vegan Kitchen has an excellent post about nutritional yeast and gives you an idea of what it is and what it's used for.

Oh, and don't worry, you don't have to schlep all over town to get it. You'll find it at most grocery stores in their whole foods or organic sections.

This is what the container looks like. This brand is called Purely Bulk and is readily available at Atlantic Superstore and Loblaws in their Natural Value section.

You can certainly attempt to ask the clerk working in that section. Their head will most likely double in size and their eyes will widen and they will make you repeat what you said 4 times before they look at you suspiciously, like you're pulling their leg, and will proceed to ask you if you've looked in the bakery aisle as that is where yeasts are located. Then you will have to explain to the clerk that nutritional yeast is not like other yeasts and is not used in baking because it is dead (deactivated is a better term, the word dead might shock them) and is of great nutritional value. Make sure to let them know that nutritional yeast is often used by vegans as a substitute for cheese. Wait for the clerk to look at you blankly like a deer caught in the headlights. Then a light bulb will go off (or on) and they will tell you, "oh vegans, you mean gluten free? Our gluten free mixes are in aisle so and so." Follow the clerk to the aisle, while you try and figure out what she meant by "vegan, you mean gluten free". You will find nutritional yeast in the aisle that has gluten free foods... which according to the clerk, only "vegan people" consume.

OR

You can avoid the hassle and go find it yourself. In the aisle that has gluten free foods, which only "vegan people" buy.

Sprinkle a tablespoon of nutritional yeast on each piece of chicken. Top with some daiya cheese. Put the lid on the skillet and let it simmer for a bit.

Go sort your laundry, or do the dishes, or yell at your offspring for leaving her toys scattered in the hallway and almost killing yourself by tripping on a pile of crayons.

By the time you come back, the cheese will have melted and the sauce will be a bit thicker. The whole house will smell like an Italian restaurant and the neighbors will start to envy you.

Gently scoop one piece of chicken with some sauce and place on a plate of pasta. Serve with some garlic bread.

It serves 4 people, or you can just take the whole thing and eat it while you hide in the shed!

Chicken Parmigiana (Dairy, Egg & Nut Free)
Serves 4

2 Chicken breasts -- boned and skinned
1/4 cup unbleached all-purpose flour
1/2 tsp salt
1/4 tsp black pepper
1 Tbsp olive oil
1 Tbsp dairy free margarine
1 onion finely chopped
2 garlic clove, minced
1 1/2 cups crushed tomatoes
1/2 cup tomato sauce
1/2 cup chicken broth, fat free
1 Tbsp granulated sugar
2 Tbsp dried parsley flakes
4 Tbsp nutritional yeast
4 Tbsp daiya cheese
3 cups Spaghetti, cooked

Pound chicken breasts with a rubber mallet to tenderize and flatten to half inch thickness. Cut each breast in half to make a total of 4 pieces. Set aside. In a large bowl, combine flour, salt and black pepper. Dredge chicken pieces in flour to coat well. Set aside.

Place oil and margarine in a large skillet on medium to high heat. When oil is hot, drop chicken and cook until golden and crispy, flipping occasionally. Remove from oil and set aside.

Place onion in skillet along with garlic. Stir until tender and translucent. Add crushed tomatoes and tomato sauce. Stir to combine. Add chicken broth, sugar, parsley and salt and pepper to taste. Return the chicken to the skillet and place in the sauce without mixing. Do not cover chicken with sauce. Bring sauce to a boil then lower heat to simmer. Place 1 tablespoon of nutritional yeast on each chicken breast and top with one tablespoon of daiya cheese. Place lid on skillet and let simmer for 30 minutes.

Carefully remove one chicken piece with sauce and place on cooked spaghetti. Serve with garlic bread.

Nutritional Info for original recipe (garlic bread not included)
Calories 476.58, Total Fat 10.62g, Cholesterol 68.44mg, Sodium 953.02mg, Potassium 813.27mg, Total Carbohydrates 56.78g, Fiber 6.28g, Sugar 6.55g, Protein 39.24g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information. 

For the garlic bread, I just cut a baguette into one inch slices and spray with Pam. Then I mix daiya cheese and some nutritional yeast in a bowl along with a pinch of garlic powder and parsley. Then I sprinkle on the bread on put under the broiler until golden and bubbling.

Yes, you heard me correctly. That's the name I gave it. See, I wanted a banana cream pie but I wasn't in the mood to roll dough. Pies are very sensitive, delicate, little creatures. Pie dough is an empath. It can sense when you're not in the mood and self destruct on you. Cake, however, is more carefree. It's not mood sensitive.

So after much thought, I came up with a recipe that incorporates the creaminess of the pie filling but without relying on pie dough. Just for the record, this is NOT a low fat recipe. This is the kind of cake you eat and moan. This, my friends, is a dessert for banana lovers. It's the kind of cake that will have you rolling (literally.. after eating this cake I will be jiggling and rolling in places I don't want to be) back for more.

This is the kind of cake that will change your life.

Party on...

Cast of characters: sugar, flour, graham cracker crumbs, bananas, dairy free heavy cream, soy milk, banana pudding mix and a bunch of other things. Look at the picture above. It may seem like too much, but it is soooo worth it.

Put the flour, graham cracker crumbs, baking soda, baking powder and salt in a bowl and set them aside.

Place your sugar and margarine together in the mixer bowl. Beat until they are light and fluffy, and look like this...

You may need to scrap the bowl once.

Add the wet ingredients including the soy milk mixture that I forgot to take a picture of because I'm slowly becoming senile. Mix until they are all combined.

Dump in the dry ingredients and stir until it looks like so...

Try not to eat that. It looks almost like butterscotch batter doesn't it?

Place it in your pans, spreading it gently. By the way, this recipe makes two casserole dishes, 2.5 quart size each. Give the other one away if you want to keep your waist from having its own postal code. Or you can freeze it but you'll still know it's there and it'll be calling your name in the middle of the night like a siren luring a sailor and you're going to fall face first into the tray and after ten minutes have passed you will realize that you ate the whole thing. 

BY. YOUR. SELF. 

The entire thing. 

So, it's your choice. I'm just sayin', I've been there and it's not pretty. Sleepwalking... er... sleepeating, it can hurt.

Anyway, bake it for 25 minutes or so and when it's done, set it aside to cool. 

Meanwhile, start making the filling, because let me tell you... 

That is the best part. EVER.

Take your mashed banana and obliterate it to smithereens with a hand blender. Speaking of hand blenders, you really want to invest in a good one. Really. I mean it. From experience here folks, the cheap crap doesn't cut it, literally. Invest in a mid to high end model and it will serve you faithfully for a long time. Cuisinart, Kitchenaid and Braun make some good ones that are readily available in most department stores. Stay away from store brands unless you want to curse and groan every time you need to blend something. That was my state for a very long time before I met Cuisinart. 

Anyway, puree the banana and dump it in a heavy bottom sauce pan. 

Add this gorgeous stuff right here. This is the Kraft Jell-O brand, which is dairy, egg and nut free. 

Now, see the label on the side that says Cook & Serve? That is what you want for this cake. DO NOT buy the instant pudding mix. It will not work. If you've been living in the dairy free world for a while you know that non dairy milks are not very cooperative with instant pudding and need a bit of tweaking. Sometimes, it is best to use the cook & serve variety, because nothing says no to boiling cornstarch. It will thicken anything, dairy or non dairy. So just make sure you grab the right one, because sometimes they all look alike and are stacked right next to each other on the shelf. Inventory clerks at the grocery store run your life. Deal with it and move on. 

Can't find the Kraft version? Don't worry, we have options. Dr. Oetker makes the Shirriff Banana Cream filling which is also dairy, egg and nut free. 

Still, read the label. Every time. You have to make sure - the safety of your family depends on it. 

Besides, I've been known to be wrong once or twice. 

Just don't tell my husband that. What he doesn't know won't hurt him.

Moving on...

Add the soy milk and heavy cream and stir with a whisk. Place on medium heat and keep stirring to prevent it from burning. 

Keep stirring until it boils. I know your arm is getting tired and your wrist feels like it's going to fall off. Consider it your daily input of exercise. 

When it comes to a rapid boil, remove it from the heat. It should be thick and coat the back of the spoon nicely. 

Now, set it aside and start arranging your sliced banana on top of the now cooled cake. The cake does not need to be completely cooled. It just needs to be slightly warm or room temperature. But as long as it's not piping hot, everything will be fine.

Pour the filling over the sliced banana and spread to cover all the edges. Feel free to taste the filling at this point. YUMM!

Let the cake cool to room temperature at this point or it's quicker to place it in the fridge or freezer. Start your topping when you are ready to serve the cake.

Combine heavy cream and sugar. Beat until stiff peaks form. 

Spread a very thin layer on the cake just enough to cover the top. The rest of the topping we'll use to decorate.

You can do what I did, if you want to fool others into thinking you're some sort of home cook extraordinaire, and pipe the filling on top in decorative swirls. Or you can be more down to earth and just swirl it around with a spoon.

Try not to be like me. I'm dysfunctional.

According to my husband, on an average day, I'm a total cold heartless vampire who happens to be an awesome cook & baker.

On a good day, if the stars are in alignment and the weather is right I might be nice.

Let's not even talk about a bad day. That might require a dedicated post.

OK, back to piping...

That's what my swirls looked like after fighting a long and hard battle with the piping nozzle. It was a prolonged war; there were casualties. But I was victorious in the end.

Garnish with the remaining sliced banana and just sprinkle a bit of brown sugar on top or anything else you desire. Cake sprinkles would be nice, and also chocolate sprinkles or shavings. You can even use walnuts if you are not allergic.

And here is the close up...

Isn't that a beauty?

Dig in and enjoy!

And don't forget to share, or freeze it. Just make sure to put a padlock on the freezer. Sleepeating is not good for your waist (or thighs).

Banana Cream Pie Cake (Dairy, Egg & Nut Free)
Serves 18

1 cup graham cracker crumbs
1/2 cup unbleached all-purpose flour
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 cup soy milk
1/2 Tablespoon vinegar
2 Tbsp dairy free margarine, softened
1/2 cup granulated sugar
1/2 cup brown sugar firmly packed
1/4 cup unsweetened applesauce
1 banana, mashed
1 tsp vanilla extract

Filling
1 banana, thinly sliced
1 banana, mashed
1 box Cook & Serve Banana Pudding (dairy/egg/nut free)
2 cups soy milk
1 cup Nutriwhip (dairy free whipping cream)

Topping
1 cup Nutriwhip (dairy free whipping cream)
2 Tbsp granulated sugar
1 banana, sliced
2 Tbsp brown sugar firmly packed

Preheat oven to 350 degrees. Grease two 2.5 quart casserole dishes with dairy free cooking spray. Set aside.

In a large bowl, combine graham cracker crumbs, flour, baking powder, baking soda, and salt. Set aside. Combine soy milk and vinegar in a glass cup and set aside. In the bowl of a stand mixer, combine margarine and sugars. Beat until fluffy. Add applesauce, mashed banana and vanilla. Mix to combine. Add soy milk mixture and beat until incorporated. Add dry ingredients mixing until it just comes together. Pour batter into prepared pans.

Bake for 25 to 30 minutes or until a toothpick inserted in the center comes out clean. Let cool to room temperature.

To make the filling, arrange sliced banana on top of cakes and set aside. In a medium size sauce pot, combine mashed banana, pudding, soy milk and nutriwhip. Place on medium high heat stirring constantly until it thickens. Immediately pour over cake. Smooth out the surface and place in fridge to cool.

When ready to serve, make the topping by beating the nutriwhip and granulated sugar until stiff peaks form. Spread over entire cake or put in piping bag and pipe swirls all over cake. Garnish with sliced banana, a sprinkle of brown sugar and a drizzle of chocolate sauce on top of each slice. Chill and serve. Store leftovers (if there are any) in the fridge.

Nutritional Info for original recipe (Per slice)
Calories 254.69, Total Fat 8.98g, Cholesterol 0mg, Sodium 193.91mg, Potassium 155.94mg, Total Carbohydrates 41.62g, Fiber 1.07g, Sugar 31.36g, Protein 1.84g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information. 

I have a will and sometimes it is strong. Other times it's a disgrace. My resolve does not stand a chance against those granola bars. I love granola bars and I have trouble staying away when I bake them. They are relatively healthy, but like anything, eat too much of it and it ceases to be good for you. These chewy granola bars are tastier than store bought ones. They are loved by children and adults in my family, and also by dysfunctional people like myself. 

Did I mention that I love granola bars?

I make them in all sorts of variations. This recipe is very forgiving too. I make a lower sugar version of them by decreasing the honey and replacing sugar with Splenda Brown Sugar Blend. When I want them high in protein I add a bit more Sunbutter. I also sometimes omit the rice cereal and use my favorite cereal, which is higher in protein and fibre. Sometimes I add chocolate chips, or marshmallows, or both. Other times I replace the oats with wheat cereal. Mini Wheats cereal work very well too. I've played around with the recipe and it has worked every time. You can add your favorite dried fruit to them. They're equally delicious with dried cranberries.

My brother who is not allergic to peanut butter has asked for my recipe and now uses it as his favorite granola bar. He uses peanut butter instead of Sunbutter. They are very good but between you and me, they're not as delicious as Sunbutter. Now, let's get started...

You'll need the basics - sugar, flour, sunbutter, applesauce, vanilla, cinnamon, cornstarch, baking powder, oats, wheat bran or wheat germ, craisins and your favorite cereal which I forgot to take a picture of because I'm an airhead. You see Splenda in the picture because I'm trying to keep my thighs from expanding and taking over the world. But I often make them with just brown sugar.

Put your brown sugar (and Splenda if using it) in the bowl along with the velvety smooth Sunbutter... yumm.

Add the applesauce, which we are only using in the low carb version, otherwise skip to the honey and vanilla...

Add honey and vanilla, and forget to adjust your lighting so honey looks more like gravy. 

Throw in the flour, baking powder, cornstarch and cinnamon. Now, I like a lot of cinnamon on my bars. In fact, our entire family has some sort of addiction to cinnamon. So we use it in abundance, but if you're not very keen on it, you can decrease it or use a different spice altogether.

Did I tell you about the time I made them with ginger and molasses? Or the time I made them with marshmallows and chocolate chips? Oh my... 

Did I mention that I love granola bars?

Mix them until they are combined. The batter is going to be thick, almost like cookie dough, but will not hold its shape. That is the consistency you want.

Now, do not use the mixer for this portion or it's going to pulverize the oats. We want texture so we are going to add the oats, craisins and wheat bran and stir with a silicone spatula. It requires a bit of force. This is the reason why I'm contemplating resistance exercises to strengthen my arms. All in the name of food...

Add the rice cereal or your favorite cereal. I prefer to use my Kashi cereal which has a lot of fiber and protein to make those granola bars even healthier. And mix again with a spatula. I know it takes effort. Consider it your exercise for the day and you're all set.

Now, here is where you get to test it. If it looks like it is too sticky and comes together in one big ball, then it needs more oats or cereal. If it feels sticky but comes apart easily and crumbles then it is perfect and ready to put in your pan.

Pat down gently on it to spread it evenly. Sometimes I need to spray a bit of oil on my hands before I press it so that it does not stick. Sometime it doesn't need it. It all depends on the weather and temperature. Don't trust the weather man though. I did that once and ended up with 10 inches of snow instead of 2. I'm just saying, they could be wrong sometimes.

Anyway, stick them in the oven and wait. Start watching them at 10 minutes. Mine typically take 12 minutes. The key to making chewy granola bars is not to over bake them. As soon as the edges are golden, they are done. The middle will look wet but that's okay, it will firm up as it cools. I made the mistake of letting them go for 15 minutes one time, because the middle looked too wet. They were still good, but I ended up with crunchy granola bars not chewy.

Okay, so this is after they came out and cooled for 15 minutes in the tray. Then I lifted the whole thing using the extra foil on the sides, and I cut them like you see in the picture.

These puppies do not like to be disturbed while they are cooling. Once you cut them, you have to, no, you MUST leave them alone. I know it's tempting to pick them up and snuggle and cuddle with them, but they will crumble and fall apart completely. I let them cool completely for about 2 to 3 hours. If you leave them for longer they will be very easy to remove and will hold their shape perfectly.

Here's what they look like after cooling completely. Anyway, enough talking... here's the recipe.

ENJOY!

Sunbutter Granola Bars (Dairy, Egg & Nut Free)
Makes 24 bars

1/2 cup brown sugar, firmly packed
1/2 cup Sunbutter
3/4 cup honey
1 tsp vanilla extract
1 cup unbleached all purpose flour
1 tsp baking powder
1 tsp cornstarch
1 tablespoon ground cinnamon
1 1/4 cups quick cooking oats
1 cup crispy rice cereal
1 cup raisins
1/4 cup wheat germ or wheat bran

Preheat oven to 350 degrees. Grease a 15x10 inch sheet pan with dairy free cooking spray. Set aside.

In the bowl of a stand mixer, combine sugar and Sunbutter. Beat until light and fluffy. Add honey and vanilla. Mix thoroughly until combined. Mixture will be sticky and very gooey.

In a separate bowl, combine flour, baking powder, cornstarch and cinnamon. Add to the wet ingredients and mix on medium speed until combined. Remove bowl from mixer and stir in oats, rice cereal, raisins and wheat germ with a silicone spatula. Continue stirring until everything comes together. It will look crumbly but that is fine.

Pour the granola dough into prepared sheet. Gently spread and pat down with hands to fill the entire pan. Bake for 10 to 15 minutes or until the edges are golden. Let cool for 20 minutes then slice while in pan but do not remove. Let cool completely in pan before removing.

Store in an air tight container for up to 5 weeks.

IMPORTANT NOTES
- Do not let them over cook. When they are overcooked, they become crispy and crunchy. If you like crunchy granola bars then leave them in the oven for an extra 5 minutes. If you like them chewy then watch them carefully. As soon as the edges start to brown, remove them from the oven promptly and let them cool.

- If you attempt to cut or remove them before cooling they will completely crumble and you will end up with actual granola as opposed to bars. I speak from experience because I've been there. It was heartbreaking. The key to this recipe is to let them cool completely in the tray.

- If you like them chewier and sweeter, add and extra 1/4 of honey. If you like them less sweet reduce it by 1/4 cup. If you prefer chewy but not too sweet then increase Sunbutter by 1/4 cup.

Here's my recipe for the lower carb/sugar version of those:

1/4 cup Splenda Brown Sugar Blend
1/4 cup Splenda Granulated
1/2 cup Sunbutter
2 tablespoons unsweetened applesauce
1/4 cup honey
1 tsp vanilla extract
1/2 cup unbleached all purpose flour
1 tsp baking powder
1 tsp cornstarch
2 tablespoons ground cinnamon
1 cup quick cooking oats
2 cups Kashi cereal (or your favorite cereal)
1/2 cup raisins
1 cup wheat bran or wheat germ

Follow the same instructions for the original recipe and same cooking time and temperature.

Nutritional Info for original recipe (Per bar)
Calories 148.31, Total Fat 3.16g, Cholesterol 0mg, Sodium 52.22mg, Potassium 96.68mg, Total Carbohydrates 28.56g, Fiber 1.73g, Sugar 17.89g, Protein 2.87g 

Nutritional Info for lower carb/sugar version (Per bar)
Calories 109.18, Total Fat 3.29g, Cholesterol 0mg, Sodium 50.42mg, Potassium 101.87mg, Total Carbohydrates 18.06g, Fiber 3.36g, Sugar 6.77g, Protein 3.23g
 
Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information. 

I would like to make a confession.

I like to eat fattening foods and I have a serious sweet tooth. 

I think cookies and cakes come from heaven and chocolate is the elixir of pure joy. 

I think brown sugar is made in paradise and when I sink my teeth into anything cinnamony, gooey and chewy I feel like I'm in eternal bliss.

Sadly, my waistline disagrees, and so do my thighs. It seems like my waist has an army of fat cells at its disposal and is constantly scheming and plotting for expansion, just like the British empire. My thighs are no different. If I were to eat what I love to eat, as in devour enough baked goods to feed a small army, my thighs would rebel and inflate to the size of Godzilla causing an invasion. Every time I move the government would have to declare a state of emergency and call in the military.

Now that I've shocked you with this image, let's move on.

I need to stay in shape for health reasons (under doctor's threat) and for my emotional well being (though my husband would argue that I don't have a heart so it doesn't make sense that I would experience emotion). Since I would like to remain healthy, alive and functioning, I've learned to make quick, easy and flavorful meals. 

So, what's for dinner tonight? I give you Picante Chicken Stir Fry...

hot & spicy... or spicy & hot... or whatever you're in the mood for.

Let's get cooking.

Starring: Chicken, seasoning, onions, green peppers, carrots, soy sauce, broth, and a bit of tomato sauce. 

I already had the chicken marinading overnight but this is not necessary. You can marinade it for 5 minutes right before you start. I forgot to take a picture of the marinade because I'm getting senile. But basically, you put the taco or fajita seasoning in a bit of water and pour over the chicken. Mix them to coat the chicken and let it sit while you grab the rest of the ingredients.

Get a pan ready or you can use a wok if you think pans are inferior. Turn on the heat. Pour some olive oil into the pan. Make sure the heat is all the way up to high because we want to seal in those chicken juices otherwise they'd be running all over the place. Not the chicken, the juices. If the chicken starts to run all over the place then you have a problem. You may have to start taking your meds again. 

Moving on...

Brown the chicken on one side then flip over to brown the other side. We want it nice and golden brown. Don't pay attention to the two big uncut breasts on the side. They're for another dish that we'll talk about in another post. 

I just like to make things ahead of time because I'm a total control freak and I'd rather spend my time updating my web site while I fight with the software that thinks being cooperative is like relinquishing control of the state and won't stop eating my pictures. Hmm.. maybe because they look so delicious. Ha! I crack myself up sometimes.

Okay, back to cooking...

When the chicken is done, remove it to a bowl, and then throw all the veggies in the pan.

Stir the onions, green peppers and carrot to get all those leftover chicken bits that are stuck on the bottom. Pour the soy sauce and stir. Then put the lid on and turn the heat to low for only one minute. We want to keep the veggies somewhat crunchy. Soggy veggies, while appetizing in a stew, just don't have the same effect in a stir fry.

Now, while the lid is on for a minute. Combine cornstarch and paprika. Add the broth and mix. As usual, forget to take a picture of the mixture. Airhead alert...

Turn the heat to high, remove lid and pour the broth mixture.

Throw the chicken back into the pan so it can get nice and happy with all the veggies and yummy sauce. Add the tomato sauce that's been waiting there patiently. I love tomato sauce. I think it adds depth to everything.

You know how there's a potato person, and a meat person, and a veggie person? Well, I think if there was such a thing, then I'd be a tomato person. I love tomato.

Stir the tomato sauce. Sprinkle some salt and pepper. Taste it to make sure it's happy. Taste it once more to make sure you're happy. Get distracted by your child who comes running into the kitchen to ask (i.e. complain) when food will be ready because she detected the delicious aroma and is claiming that she's hungry. 

Remove from heat and let it settle for a minute as the sauce thickens.

Pour it on some rice or pasta. I love Spaghettini with stir fry.

That just looks scrumptious... and the whole thing came together in under 30 minutes. You can't beat that on a Tuesday night. 

And I'll stop there otherwise I'll start to sound like Rachel Ray. She makes some good dishes, but she's like the Energizer bunny hopped up on speed.

ENJOY!

Picante Chicken Stir Fry (Dairy, Egg & Nut Free)
Makes 3 servings

3 Chicken breasts, boneless, skinless, cut into 1 inch cubes
1 Tbsp Taco or Fajita seasoning
1/4 cup water
1 tsp olive oil
1 small onion, thinly sliced
1 green pepper, sliced
10 baby carrots, sliced (or 1 large carrot sliced)
1 Tbsp soy sauce (low sodium if your doctor threatened you)
1 tsp cornstarch
1 tsp paprika
1 cup chicken broth, (fat free if you're worried about your waistline)
2 Tbsp tomato sauce
salt and pepper to taste

Place chicken in a bowl. Add taco or fajita seasoning and 1/4 cup water. Mix until well coated. Set aside.

Pour olive oil in a large pan. Turn heat to high and when ready place chicken in hot oil. Sear on high heat turning every few minutes to make sure chicken is thoroughly browned and cooked. Remove chicken to a bowl and set aside.

In the same pan, add onions, green peppers and carrots. Stir for a few seconds to coat with the leftover chicken juices. Add soy sauce and stir. Turn heat to low and cover for one minute. Meanwhile, combine cornstarch, paprika and chicken broth in a bowl. Stir until there are no lumps. Turn heat to high, remove lid and pour broth over vegetables. Immediately add chicken and stir to coat with the sauce. Add tomato sauce and salt and pepper to taste. Let cool for 2 minutes. Sauce will thicken as it cools.

Serve over pasta or rice.

Nutritional Info (Per serving)
Calories 334.58, Total Fat 4.73g, Cholesterol 136.88mg, Sodium 676.28mg, Potassium 977.69mg, Total Carbohydrates 13g, Fiber 3.51g, Sugar 6.21g, Protein 57.3g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information.  

If there is one food item that I absolutely despise, will not consume, buy or even bring into the house, it's mayonnaise. I cannot bring myself to eat mayo. In fact, I'm not a condiment girl at all. I can handle ketchup in some cooked stuff as long as I don't taste it and I can tolerate mustard in small amounts and only in specific foods (such as this sandwich). But mayo? NO. The texture, the smell, the taste... all make my stomach turn. I'm so fussy when it comes to condiments. You don't wanna know what happens when a restaurant accidentally forgets and pours mayo on my order. It's not pretty. 

Okay, I'm going to stop dissing mayo now.

There are tuna sandwiches, and there are tuna melts. Then there is my tuna melt sandwich. Most tuna sandwiches are lathered in evil mayo (okay, maybe I'm not done dissing mayo yet). This sandwich is not doused in mayo. It's much lighter and relies on fresh vegetables and dried herbs to dress it up. It's also easier on the waistline yet very filling. But more importantly, it just tastes divine.

Let me show you...

Who's invited to the party - Tuna (of course), onion, green pepper, olive oil, lemon juice, vinegar, mustard, parsley, dill, salt & pepper, dairy free cheese and some whole wheat bread.

It doesn't matter if it's chunk or flaked because you're gonna mash it anyway. Make sure to drain it well though. You don't want any water running out of your sandwich and making your bread soggy. Give it a few stirs to break it up a bit.

Add the lemon juice. OK, I don't have real lemons. Bottled is fine. We're not gonna fret over a teaspoon. Now, if we were making a lemon cake that would be a different story. Then I would urge you to use real lemons because... well, the bottled stuff is just nasty in cakes. Take my word for it. I've been there. It's a very bad place. I still have nightmares. Not really, but you know what I mean. Moving on...

Add the vinegar. You can add balsamic but I prefer white. Speaking of balsamic... the first time I introduced balsamic vinegar to my husband (who is totally not a foodie and knows very little about what he eats other than the fact that it tastes good), the conversation went something like this:

Hubby: hmmm, smells good, watcha cooking?

Me: Roasted potatoes with balsamic vinegar.

Hubby: (his eyes widened) ... ballsmackin' what?

From that moment on balsamic has been referred to in this household as ballsmackin' vinegar. I stopped serving it to guests to avoid the awkwardness of explaining why I'm serving ballsmackin' at the dinner table.

Drizzle the shiny, happy, green olive oil.

Now, remember when I said I can tolerate mustard in small amounts? This is it. Any more than that and my nose will turn up. But if you are a fan of mustard, go ahead and drop a couple of teaspoons or even a tablespoon. Whatever makes you happy.

Add the onions. Be a complete tool and forget to take a picture of the onions. They are in there though. Add the parsley...

...and the dill. I love dill. It's one of my favorite herbs. Dill has a tangy slightly minty bite to it. If you don't like dill, try basil or Italian seasoning. It's all good. Give it a stir. At this point you want to taste it. Add more seasoning and salt and pepper to your taste. If it feels too dry, drizzle a bit more olive oil.

Add the green pepper. And stir.

Sometimes I will add lettuce and other fresh greens to this and eat it like a salad without bread. It is delicious that way too.

Now, here's what I do because I'm awesome, and I just thought of this while the camera was in my hand. I want a toasted Tuna Melt Sandwich. Observe...

Turn on your broiler. Take the bread and lay it on a baking sheet lined with foil. Put it under the broiler until it turns nice and golden.

Now, flip it over and spray this...

Not too much though, you just want a light mist on the surface of the bread. I love this spray stuff. Whoever came up with it is a genius.

Take your favorite seasoning blend and give it a generous sprinkle like so...

Now, you do not want this side to crisp up or turn brown. This is the side we are going to fill with tuna. So it needs to stay soft. When it just barely gets a hint of color, remove it from the oven promptly. Set aside two slices, and use the other two for the tuna.

Divide your tuna in half or if you are making one sandwich, like me, take half your tuna mixture and store it covered in the fridge until you are ready to make the next sandwich. Pile the tuna on top of the bread. Gently press down so it sticks to the bread a little.

Sprinkle the dairy free cheese or whatever cheese you like. Return it to the broiler. Watch until the cheese just melts.

Place the lettuce on top or discover way too late in the process that you do not have any lettuce and feel compelled to call the airhead patrol. Place the remaining toasted bread slices on top and cut each sandwich in two.

Does that not look delicious and inviting...

ENJOY!

Dairy, Egg & Nut Free Tuna Melt Sandwich
Makes two sandwiches, serves 2

1 can (170 gr) flaked light tuna, packed in water, well drained
1 tsp lemon juice (bottled is fine)
1 tsp vinegar
1 tsp olive oil
1 tsp mustard
1 Tablespoon minced onion (or 1/2 tsp onion powder)
1 tsp parsley flakes
1 tsp dill weed
1/2 cup green pepper, finely chopped
salt and pepper to taste
4 slices whole wheat bread
1/4 cup dairy free cheese (I use Daiya Mozzarella Style)
2 lettuce leaves (optional)

Flake the tuna with a fork. Add lemon juice, vinegar, olive oil, mustard, onion, parsley and dill. Mix until combined. Add a bit more oil if it looks too dry. Add green pepper, then salt and pepper to taste. Set aside for a few minutes so flavors can incorporate.

Turn on your broiler. Place bread slices on baking sheet. Broil until golden brown. Remove from oven and turn to the untoasted side. Lightly spritz with cooking spray then sprinkle with Mrs. Dash or your favorite seasoning. Return to oven and broil for another minute. Watch so that it does not turn brown. It should be barely toasted. Remove from oven. Keep two slices on the tray and set aside the other two. Pile the tuna on top of each slice dividing it between the two slices equally, making sure to spread it to the edges. Press down gently on the tuna so that it can adhere to the bread. Top with dairy free cheese then return to oven. Broil until cheese is melted. Remove from oven and add lettuce then top with the remaining slices of bread.

Press gently and slice diagonally so that each sandwich makes two triangles. Serve at room temperature or eat them right away because you're starving. 

NOTE: You can store leftover tuna mixture covered in a plastic container in the fridge. Then it's ready for the next time you want to make a sandwich.

Nutritional Info (Per sandwich)
Calories 278.31, Total Fat 7.59g, Cholesterol 20mg, Sodium 588.3mg, Potassium 259.94mg, Total Carbohydrates 29.92g, Fiber 5.34g, Sugar 4.39g, Protein 23.5g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information.   

After the delicious mess I made last night with those cinnamon roll waffles I just had to make something healthy, if nothing else than to justify to myself that I am not a heathen. 

Please meet Banana Squares - my all time favourite healthy snack (I also happen to love granola bars for a snack but they cease to be healthy if I can't stop at two bars). These banana squares are low in fat and sugar but are super moist and yummy.  They do not have that "hollow" taste you get with store bought fat free stuff but they are full of flavour.

You can make them fat free and sugar free by omitting the chocolate chips... but why do that. Chocolate and banana are a heavenly combination. Look at the nutritional info for both. I'll let you decide if the melty gooey chocolate chips are worth it. 

Dairy, Egg & Nut Free Low Fat Banana Squares
Yields 24 two inch squares

1/2 cup soy milk
1/2 Tablespoon vinegar
2 cups whole wheat flour
1/2 cup Splenda granulated
1/4 cup Splenda Brown Sugar Blend
1 Tablespoon baking powder
1 tsp baking soda
3 medium mashed bananas
1 1/2 tsp vanilla extract
1/3 cup unsweetened applesauce

Preheat oven to 350 degrees. Lightly grease a 9x13 inch baking pan with dairy free cooking spray. In a small cup combine soy milk with vinegar and set aside.

In the bowl of a mixer, combine flour, Splenda sugars, baking powder and baking soda. Add mashed bananas, vanilla, applesauce and soy milk mixture. Beat on low until ingredients come together then increase speed to high for just a few seconds until it looks like cake batter. Stir in chocolate chips, if using.

Pour into prepared pan and gently spread to the edges. Bake for 20 to 25 minutes or until a toothpick inserted into the centre comes out clean. Let cool for ten minutes then invert onto a wire rack to cool completely. Or dig into them while they're warm and devour them. 

NOTE: You can also bake these in a muffin tray; just check them at 15 minutes. If you want to make them fat free and sugar free just omit the chocolate chips.

Nutritional Info (Per square)
With Chocolate Chips
Calories 78.5, Total Fat 1.28g, Cholesterol 0mg, Sodium 116.6mg, Potassium 73.17mg, Total Carbohydrates 15.86g, Fiber 0.92g, Sugar 2.05g, Protein 1.52g

Without Chocolate Chips
Calories 61.74, Total Fat 0.23g, Cholesterol 0mg, Sodium 116.2mg, Potassium 73.17mg, Total Carbohydrates 13.64g, Fiber 0.72g, Sugar 2.05g, Protein 1.37g 

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information.  

We seem to be on a cinnamon kick lately. I have created something very evil today. It's late in the afternoon and my daughter is asking for cinnamon rolls. Since yeast requires patience (which my little girl does not possess at the moment) I came up with something fast. Enter cinnamon waffles...

These are very good, people. I won't even talk about the gooey ooey stuff. Just look at the picture... 

They did not last...

Eat 'em and weep, people... eat 'em and weep.

Dairy, Egg & Nut Free Cinnamon Roll Waffles
Yields 6 Belgian Waffles

3 cups soy milk
6 Tablespoons canola oil
1 tsp vanilla extract
1/2 cup brown sugar, firmly packed
2 cups whole wheat flour
1 cup bran flakes
2 Tablespoons baking powder
2 tsp ground cinnamon
1 tsp salt

Cinnamon Syrup
1/4 cup dairy free margarine
2/3 cup brown sugar, firmly packed
1/4 cup unsweetened applesauce
2 tsp ground cinnamon

Icing
1 cup icing sugar
2 Tablespoons soy milk
1/2 tsp vanilla extract


Preheat waffle maker and grease with dairy free cooking spray. In a large bowl, combine soy milk, oil, vanilla and sugar. Stir until well mixed. Add flour, bran flakes, baking powder, cinnamon and salt. Mix until just combined. A few lumps are fine. Avoid overmixing as it will toughen the batter. Drop with ladle onto griddle or waffle maker and bake according to manufacturer instructions.

For the cinnamon syrup, combine melted margarine, sugar, applesauce and cinnamon. Stir until smooth then drizzle over warm waffles.

For the icing, combine icing sugar, soy milk and vanilla. Stir until smooth then drizzle on top of cinnamon syrup.

NOTE: Please keep in mind that Belgian waffles are bigger than regular square waffles (i.e. massive and could feed an entire village). They are normally divided into quarters. I typically serve two quarters per person.

Nutritional Info (Per 1/4 Waffle with syrup and icing)
Calories 181.53, Total Fat 6.13g, Cholesterol 0mg, Sodium 259.4mg, Potassium 94.4mg, Total Carbohydrates 30.37g, Fiber 1.71g, Sugar 19.37g, Protein 2.29g

Nutrition analysis is approximate and will vary depending on exact ingredients used. Calculations are based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutritional Facts are obtained from Radium Technologies' Living Cookbook. However, Allergymom.ca has no affiliation with Radium Technologies and does not guarantee the accuracy of this information.