The Whole Foods Allergy Cookbook

200 Gourmet and Homestyle Recipes for the Food Allergic Family

allergy cookbook

Wednesday, July 26, 2006


Hi People:

Check out my article on Allergen-free Pasta at

And here's my other new Allergen-free, Gluten-free pasta recipe, because once I got started on this GF pasta kick, I just kept cooking!

After the pesto recipe I devised for the Lime article, I gave myself the challenge of making a substitute for cream sauce, traditionally made with butter, cream, and cheese, and came up with a lovely leek sauce.

Pasta Primavera with Leek Sauce

This recipe is a real showcase for summer vegetables, with a rich medley of color and flavor. The dish tastes indulgent, without being the slightest bit decadent. It is low fat, and has no cholesterol, and yet, is still a cream sauce!

Leek Sauce:
4 leeks, (white and pale green part only), cleaned, and thinly sliced
2 Tbsp. Olive Oil
2 cups Vegetable Stock
1 medium potato (1/2 lb.), cubed into 1 inch pieces
1/2 cup rice milk
1/2 tsp. kosher salt
fresh ground pepper

1 lb. corn-quinoa or rice spaghetti, linguine, or fettucine
1/4 cup olive oil
2 cloves garlic, minced
2 small zucchini (about 3/4 lb.) cubed into 1/4 inch pieces
2 small yellow squash (about 3/4 lb.) cubed into 1/4 inch pieces
2 carrots, cubed into 1/4 inch pieces
1/2 lb. asparagus, cut into 1/4 inch pieces
1/4 cup chopped parsley

Saute leeks in 2 Tbsp. olive oil over medium heat for about 5 minutes. Add vegetable stock, 2 Tbsp. white wine, and potatoes. Cook at a simmer 25 minutes. Puree in food processor. Add puree back to pan. Add rice milk, remaining 2 Tbsp. white wine, salt, and freshly ground pepper to taste. Simmer 2-3 minutes more. Remove from heat.

Put your pasta water on to boil, and cook pasta following instructions on package.

Meanwhile, in a large saute pan, heat 1/4 cup olive oil over medium heat, add garlic, and cook, stirring, 1 minute. Add zucchini, squash, and carrot and cook about 5 minutes, stirring a few times. Add asparagus, cook 3 minutes more, till all vegetables are tender. Combine veggies with leek sauce, and heat through. Put a little olive oil in the bottom of your pasta bowl. When pasta is cooked to Al Dente, drain, and put in pasta bowl. Toss with olive oil, top with leek sauce and veggies, sprinkle with parsley, and serve. Add salt and pepper to taste.
Serves 8.



  • At 1:43 PM, Anonymous Lauren said…

    Hi I love your book. I saw you on Marthathe day i was out looking for food allergy cookbooks,couldn
    't find any. Went on line and ordered yours. my son is allergic to all 8 allergins and barley, oat, rye, beef, garlic and carrots. I was wondering if i could use rice flour insted of oat and barley in you baking recipies.

  • At 10:09 AM, Blogger Cybele Pascal said…

    Dear Lauren:

    You can use 2/3 cup white rice flour, mixed with 1/3 cup tapioca flour to replace any 1 cup of flour in my recipes. Or you can use a gf baking flour mix, like Bob's Red Mill all purpose GF baking flour.

    Hope that helps!


  • At 12:32 PM, Anonymous Ashlyn N. Adams said…

    I just stumbled upon this blog after searching the internet for fun recipes I can make for the kids who just moved into my house. A couple of them have some serious food allergies, and most of them are really picky, so I've been feeling strapped. I tried the Pasta Primavera with Leek Sauce last night, and it was amazing! I will definitely be buying your cookbook. Thank you!

  • At 10:24 PM, Anonymous Amy B. said…

    Hi Cybele, you really are a great chef with amazing recipes for allergy free cooking! Thank you! I have a question for you regarding Dairy Free/Soy Free Margarines. I notice that you use Coconut Oil or Spectrums Shortening in lieu of other margarines. There are a couple of brands of margarines out there (ie: Smart Beat, Migdal) where the label does not say they contain Dairy or Soy, but the label does say "Natural Flavor" or "Mono and Triglicerides." Do these ingredients contain Soy and or Milk from your research? I am really trying to find another alternative to the Coconut Oil and Spectrum shortening for the frosting for my daughter's 1st Birthday cake! I have a second email in to one of the manufacturers. What have been your findings on DF/SF margarines? Why have you settled on Coconut Oil and Spectrum's Shortening?

  • At 1:02 PM, Blogger Nancy said…

    Hi Cybele,

    I just noticed today that Amazon is now offering non-perishable organic groceries (and regular groceries- would that mean they're inorganic?). I haven't really checked it out thoroughly. I saw Annie's products. They're sometimes available with free shipping. They seem to sell in bulk.

    I'm excited. I love buying stuff from amazon!

  • At 1:12 PM, Blogger Nancy said…


    Amazon has some spectrum oils.

    I forgot to say that I tried the pesto with pumpkin seeds and it was fantastic. Thanks for all you do!


  • At 2:30 PM, Blogger Cybele Pascal said…

    Dear Ashlyn:

    Thanks for the feedback! Hope you like the book.

    Dear Amy B.:

    In my searches for dairy-free, soy-free margarines, I couldn't find any. All the margarines I found still either has some kind of dairy protein (whey or casein), or some form of soy, like soy protein, or soy oil. If the "natural flavors" you mention contain dairy or soy, it would have to be listed on the label due to the new food allergen labeling laws that went into effect as of 1/06. So I think you're safe. I use spectrum naturals organic shortening because it was the only dairy-free soy-free shortening I could find, and because it works great as a shortening or replacement for butter. I prefer it to the coconut oil. It is transfat free, and cholesterol free. And according to Spectrum, the three times I've asked them, it is manufactured in a peanut-free, tree-nut free facility in columbia, away from all their other oils. However if cross-contamination is of concern to you, I would advise you call them yourself, just to be at ease. And if you've found your own brands of safe margarine, so much the better!

    Good luck with the cake.

    Dear Nancy:

    Thanks for the Amazon tip!



  • At 1:06 PM, Anonymous Kate said…

    FYI -

    Spectrum's Oils are MANUFACTURED all over the country/world, via many different manufacturers. However, ALL of the oils and shortenings are bottled/finished-processed in ONE plant here in the US. This plant also bottles Peanut and Tree Nut oils. Similarly to large manufacturers (like Hershey's) that state on the label when items are produced on the same equipment as foods containing peanuts or tree nuts, there is always a risk of cross-contamination, especially when you are working with Oils, which are Extremely difficult to remove. Irrespective of where the oil is manufactured, it is still subject to a cross contaminiation risk when bottled. Apparently the shortening is packaged in the plant in the US with other Peanut and Nut oils.

    So regardless of what you hear others preach to you, it is in your Best interest to do your homework and decide for yourself. Be careful with other's choice of words. Even though the oils maybe manufactured in Columbia, they go through a open-air process where they are Bottled in ONE plant here in the US.

    One final note: The new legislation does not require manufacturers/producers to disclaim possible cross-contamination risks. They are only required to disclose if an actual ingredient is one of top eight allergens (such as instead of just listing casein, it will also list Milk). As of today, this cross-contamination found on so many labels (especially chocolate bars) is completely voluntary. My guess is the risk of Spectrum products being cross contaiminated is even greater than the risk of a peanut cross-contamination in a Plain M&M, since they are so small, and don't have the same capabilities as larger companies.

    Cybele - Isn't Spectrum a Sponsor of your book? Is your Son allergic to peanuts or tree nuts?

  • At 1:09 PM, Anonymous Amy said…

    Wow - You go "Kate!"

    THANK YOU THANK YOU for all that clarification. It was Soooooooooo helpful. I would never give my severely allergic peanut-allergic DS a plain M&M. So i probably wont use spectrum. Do you know any shortenings that do not have cross contaminiation risks?

  • At 4:03 PM, Blogger Cybele Pascal said…

    Dear Kate and Amy:

    please see main blog for my reply. thanks for your comments.

    all the best,



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