November 10, 2021

Super Delicious and Allergy Friendly Recipes to Roll in the Autumn Season!

Super Delicious and Allergy Friendly Recipes

Autumn is a signal of endings and beginnings. Lazy summer days are shortened a little each day and a crisp dry scent hangs on an unexpected cool breeze. Leaves change color and we know summer is fading and autumn is about to blaze forth.

We get excited! Here comes the back-to-school rush, then ending at the bottom of the year is winter holidays and fun. These are not ‘run of the mill’ holidays; these festivities are all centered around family and loved ones and most importantly – food.

Families who have children with food allergies and sensitivities are acutely aware of hidden allergens in festive meals and food in general. Autumn is the traditional time of bounty for the dinner table and signals a change of what we eat and even how it is prepared.

Many of our traditional foods for cooler weather and holiday celebrations are quite easy to adapt to versions that are considered safe for those who have food allergies and sensitivity issues.

The following recipes are a few of many available for family gatherings after pumpkin patch fun, hiking a mountain trail for a fall colors beauty-spot or adding to the Thanksgiving celebration. Enjoy!

Green Bean Casserole

This is not your grandmother’s casserole!


  • 1-pound fresh green beans, washed & trimmed
  • 2 Tablespoons olive oil
  • 1 cup halved and thinly sliced yellow onions (approx. 1 onion)
  • 8 oz halved white button mushrooms
  • 2 Tablespoons of dry white wine
  • 9 ounces dairy-free cream cheese
  • 1 clove garlic (1/2 tsp minced)
  • 1 Tablespoon Dijon mustard
  • 1 teaspoon whole-grain mustard
  • 1 tsp dried parsley 
  • S&P to taste
  • OPTIONAL: Gluten-free French-fried onion


  1. Preheat oven to 350 degrees F. 
  2. Boil water in a large pot to a boil.
  3. While the water is heating, wash and trim green beans.
  4. Place washed green beans in the boiling water and cook until they’re bright green, around six minutes.
  5. While they cook prepare a large bowl with ice water. Once the green beans have cooked, quickly transfer them to the ice bath to cool. Once cooled, drain and transfer to a large mixing bowl.
  6. Over medium heat, place an oven proof skillet. Add the two tablespoons of olive oil. Add the onion and cook, stirring occasionally, until tender.
  7. Add the mushrooms and season with salt and pepper. Continue to cook until the mushrooms are golden, and the onions are caramelized.
  8. Add the mushrooms and onion mixture to the mixing bowl with the green beans. Toss and then set aside.
  9. Make the sauce by adding the white wine to the pan, scrap up any browned bits left in the pan (that’s the good stuff!). Next add the garlic and cook until fragrant (about 1 minute). Then add both kinds of mustard, cream cheese, and dried parsley. Taste and adjust salt and pepper as needed. Turn off the heat.
  10. Add the mixed green bean, onion, and mushroom mixture to the pan and coat in the sauce.
  11. Place the stirred mixture in the oven and bake for 20 minutes, or until cooked through and slightly bubbly. 
  12. Feel free to add on gluten free french-fried onions for the last 5 minutes, if you can find them – you may check on-line to find them
  13. Serve warm. Keep cooled leftovers in an airtight container for 2-3 days. Great for Thanksgiving or any Sunday dinner.

Spiced Pumpkin Muffins with Cinnamon Glaze

Not to worry, these are: Egg, soy, peanut, and tree nut, top-8-free and vegan!



  • ½ cup canola oil
  • 3 flax eggs (3 tablespoons ground flax seeds + 7.5 tablespoons of water)
  • 1 and ½ cups granulated sugar
  • 1 and ½ cups canned pumpkin purée (not pie filling)
  • 2 tsp pumpkin pie spice
  • ½ tsp salt
  • 1 ½ tsp baking powder
  • 1/2  tsp xanthan gum
  • 1/2 tsp vanilla
  • 1 and ¾ cup gluten-free flour


  • 1/2 cup powdered sugar
  • 1/2 – 3/4 Tablespoon rice milk
  • 1/2 teaspoon cinnamon


  1. Preheat your oven to 350 degrees F. Grease or insert paper liners into a cupcake tin.
  2. In a stand mixer with the paddle attachment, mix your wet ingredients: oil, flax eggs, pumpkin puree, and vanilla.
  3. With the stand mixer on slow, add in your dry ingredients one at a time: sugar, pumpkin pie spice, salt, baking powder, and xanthan. Scrape the sides of the bowl as necessary to make sure everything is incorporated well.
  4. Finally, add in your flour. Only stir it until it’s just combined. Don’t over mix.
  5. Fill your muffins about 3/4 full. This makes anywhere from 12-16 muffins, depending on how big you make them.
  6. Bake 22-25 minutes, depending on oven–until the tops and sides are done and they spring back slightly when touched.
  7. While they bake, mix the ingredients together for the glaze. Once the muffins have cooled, drizzle the icing on top. Be sure to have something underneath to catch the drips. You can make the icing as thick or as thin as you like by either adding more powdered sugar to thicken, or more rice milk to thin.
  8. Keep covered at room temperature.


You will need an instant pot for this one! Don’t forget tart apple slices for dipping!


  • 1 can (11.25 oz) Nature’s Charm coconut condensed milk*


  • 1 cup of water for instant pot


  • Sprinkle of sea salt
  • Baking soda (see notes)


  1. In a 6-inch cake pan (or other pan that will fit in your instant pot) pour the sweetened condensed milk.
  2. Cover the pan tightly with aluminum foil.
  3. Place one cup of water to the instant pot metal insert.
  4. Place the trivet that came with the instant pot on top of the water.
  5. Place the covered pan on top of the trivet.
  6. Close the instant pot lid.
  7. Move the valve to “sealing”.
  8. Turn the pressure to “high”.
  9. Hit “manual” and then use the plus and minus buttons to reach 50 minutes.
  10. Once the timer is done, move the valve to “venting” to quickly release the pressure.
  11. With oven mitts, carefully remove the pan and take off the aluminum foil. Allow it to come to room temperature.
  12. Add a sprinkle of sea salt and stir it in.
  13. Once it’s cool enough to pour into an air-tight container, do so.
  14. Place the container in the fridge for several hours, best if overnight to thicken.
  15. Keep in the fridge until needed. If it’s too thick before serving, you can warm it up for several seconds in the microwave to reach your desired consistency.

* Here is what the AAAAI says about coconut: “Although the Food and Drug Administration labels coconut as a tree nut, the vast majority of tree nut-allergic individuals also tolerate coconut without difficulty, since coconut is not truly a nut, but rather a fruit.”