All Posts by Keeley McGuire

24

Allergy-Friendly Homemade Fish Sticks

Finally, delicious gluten-free, allergy-friendly fish sticks that kids will love!
gluten free, egg free, dairy free, homemade fish sticks kids will loveChicken nuggets and fish sticks are two iconic kid food items sold at every grocery store, listed in most kid’s menus, and found in nearly every home.

Finger foods are loved by kids because they can be dipped and eaten with their hands. Parents love them because they are easy to fix for dinner and for the lunch box!

Related: Top 5 Lunchboxes We’ve Tested

Since my daughter began eating gluten-free, I’ve been on a mission to remake all her favorite foods healthier and allergy-friendly.

Most store-bought frozen fish sticks are a mixture of processed seafood. Full of carbs, fillers, unidentifiable ingredients, and sodium, they aren’t the healthiest or nutritious.

In my homemade version, I know exactly the ingredients my child is eating. 

This recipe is free from gluten, nuts, dairy, and eggs. We made ours using vegan Parmesan topping and coconut milk, but you may substitute per your preferences and needs. I’ve also up’d the nutrition and omega-3s by adding ground flax to the breading.

MOM Tip: Make your own gluten-free bread crumbs by repurposing bread crusts and scraps from lunches. It’s not only waste-free, but will save you from spending the extra money to buy specialty items. Simply store the scraps and crusts in a freezer bag, and process them as needed for bread crumbs.

Allergy-Friendly Homemade Fish Sticks

5 from 1 reviews

  • Author:
  • Yield: 30 to 35 fish sticks
  • Cuisine: Lunch

Ingredients

  • 1/2 cup gluten-free all-purpose flour
  • 1/4 cup coconut milk
  • 2 tablespoons ground flax
  • 1 cup gluten-free bread crumbs
  • 1/4 cup Parmesan cheese or vegan Parmesan topping
  • 1 teaspoon ground paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 pound cod fillets, cut into 1/2-inch-thick slices

Instructions

  1. Line a baking sheet with parchment paper, and set aside.
  2. Pour the flour onto a plate, and set aside. Pour the coconut milk into a shallow dish, and set aside. In another dish, mix together the flax, bread crumbs, Parmesan, paprika, salt, and pepper.
  3. Dip the fish into the flour, making sure that both sides are thinly and evenly coated. Then dip the fish into the milk, and wet both sides. Finally, move the fish onto the crumb mixture. Using your hands, coat both sides with the crumb mixture, pressing lightly to adhere.
  4. At this point, you can either freeze or bake the fish.
  5. If you’re baking, preheat the oven to 400F. Arrange the fish sticks on the baking sheet.
  6. Bake for 20 to 25 minutes, until golden brown, flipping once halfway through.

 

8

Piggy Cupcakes for Lunch

Need grab-and-go meal options? Here is a fun one for you.  These “piggy cupcakes” will be a huge hit. Plus, the batter is made with Greek yogurt, so that’s an added protein bonus.

The bread alone would be delicious baked in a loaf and used for reubens or even a chicken sandwich. By baking them this way in a muffin pan, I was able to transform a favorite “Man Meal” into a “Manly Lunch Box Hit.”

Related: Top 5 Lunchboxes We’ve Tested

Of course, my daughter got a kick out of the fact that I called them “cupcakes.”

The bread takes a little time to prepare, but that’s why I love baking and planning my meals on quiet Sunday afternoons. A little effort on the weekend = ready-made lunch items for the week! Store in an airtight container in the refrigerator, or freeze for future use. The recipe yields 12 to 14 cupcakes.

We make ours gluten-free by substituting the flour, and I’ve also made this recipe egg-free by subbing a flax egg (see note).

Piggy Cupcakes

  • Author:
  • Cuisine: Lunch

Ingredients

  • 1 tablespoon dry yeast
  • 1/4 cup warm water
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon honey
  • 1 tablespoon butter
  • 1 teaspoon salt
  • 1 egg (or 1 flax egg)
  • 2 1/4 cups flour or all-purpose gluten-free flour (If using gluten-free flour that doesn’t contain xanthan gum, add 1 teaspoon)
  • 1 cup sauerkraut (drained well), or 1 large apple, grated
  • 2 low-fat smoked sausage or Kielbasa links (12 to 14 ounces total)

Instructions

  1. In a small bowl, stir the yeast and warm water together, then set aside.
  2. In a large mixing bowl, mix the yogurt, honey, butter, salt, egg, and 1/4 cup of the flour. (Add xanthan gum here, if needed.)
  3. Add the yeast water, and mix again. Add the sauerkraut and the remaining 2 cups of the flour. Mix thoroughly.
  4. On a floured surface, knead the dough until it’s plump, then place it back into your mixing bowl. Cover and leave in a warm place until it doubles in size (about 1 1/2 hours).
  5. Punch the dough down again. Let it rise again until it doubles in size.
  6. Preheat the oven to 375F.
  7. At this point, you can either bake the bread in a loaf pan, or continue with the recipe to make the kielbasa cups.
  8. Lightly coat muffin pans with cooking spray, then fill each cup three-quarters full with dough.
  9. Slice the sausage into even pieces the depth of your tin. Press a piece into the center of each cup.
  10. Bake for 25 to 30 minutes, until a toothpick comes out clean.

Notes

To make a flax egg, mix 1 tablespoon of ground flax seed with 3 tablespoons of warm water. Mix until creamy, and let stand for 10 minutes until a gel-like consistency forms.

 

27

Allergy-Friendly Cinnamon Rolls

Are food allergies keeping you from making delicious treats your family will enjoy?  

If you have gluten, egg, nut, or dairy allergies in your house, look no further. This recipe is for you!

My daughter and I love cinnamon rolls. Before starting our gluten-free diet, I would occasionally surprise her by baking up a batch from the store-bought tube that we all know so well. The fresh baked scent is unmistakable. I practically knew when they were ready before the oven timer beeped—this meant that the house smelled heavenly.

Since starting her gluten-free diet, I’ve experimented with nearly a dozen gluten-free recipes. Some are chewy, some are bland, some have way too much butter, and most lacked something. It’s been a frustrating process, but we’ve finally nailed it!

This is the perfect allergy-friendly cinnamon roll recipe. It’s gluten-, nut-, and egg-free. In the recipe, you’ll also find out how to make it dairy-free.

The dough in this recipe can be refrigerated for up to 4 days. This is handy because I have a small family. We never need a full batch, so I can slice what we need and bake them for breakfast that morning. The final tip: Bake them inside a muffin tin, in lieu of a larger round cake pan or baking dish. Serve warm and enjoy!

Allergy-Friendly Cinnamon Rolls

5 from 1 reviews

  • Author:
  • Cuisine: Breakfast

Ingredients

Dough:

  • 1 1/4 cups plain Greek yogurt (For dairy-free, you can use a souring alternative: 1 1/4 cups milk substitute of choice + 3 teaspoons lemon juice or apple cider vinegar. Mix and let stand for 10 minutes, then add to recipe.)
  • 4 tablespoons melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)
  • 2 1/2 cups all-purpose gluten-free flour (King Arthur GF Flour is made in a Top-8 allergen-free facility.)
  • 1/2 teaspoon xanthan gum
  • 2 tablespoons granulated sugar
  • 1 1/4 teaspoons gluten-free baking powder
  • 1/2 teaspoon gluten-free baking soda

Filling:

  • 3/4 cup packed brown sugar
  • 1/4 cup granulated sugar
  • 3 teaspoons ground cinnamon
  • 1 tablespoon melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)

Glaze:

  • 1/4 cup melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)
  • 2 cups confectioners sugar
  • 1 teaspoon vanilla extract
  • 3-5 tablespoons hot water

Instructions

  1. Preheat the oven to 425F, and coat either a muffin tin or a 9-inch-round baking dish with cooking spray.
  2. In a large bowl, begin making the dough by mixing the yogurt and 2 tablespoons of the melted butter.
  3. Stir in the flour, xanthan gum, sugar, baking powder, and baking soda until absorbed. The dough will look soft and crumbly.
  4. Move the dough onto a floured work surface, and begin to knead and mix with your hands until smooth.
  5. Form the dough into about a 12×9-inch rectangle, then brush it with the remaining 2 tablespoons of the melted butter.
  6. In another bowl, make the filling mixture by combining the brown sugar, granulated sugar, cinnamon, and melted butter.
  7. Once it resembles a wet sand, spread it evenly onto the dough leaving a 1/2-inch border. Push the filling firmly into the dough.
  8. Starting on the long side, begin to slowly roll the dough into a tight log. If your fingers are sticking to the dough, lightly flour or moisten them with water.
  9. Pinch the seam to seal the log, and slice evenly into 10 rolls.
  10. Place the slices into your pan, and bake until the edges begin to turn golden brown, about 20 minutes.
  11. Remove from the oven, and move the slices from the pan onto a cooling rack.
  12. As they slightly cool, make the glaze by mixing the melted butter, sugar, and vanilla. Add water 1 tablespoon at a time until you reach the desired consistency.
  13. Drizzle the glaze over the rolls and enjoy!

 

2

Healthy Frozen Yogurt Pops

Kids love Popsicles. Would you like your kids to eat more fruit? These frozen yogurt pops are the best of both worlds!
The summer is  great for being outdoors, going to the beach, barbecues, picnics—and treats!  My daughter and I love to cool off with Popsicles and ice cream.

The idea for these Healthy Frozen Yogurt Pops came from the same philosophy behind the frozen yogurt bites I often make in lunches for my daughter.

The concept is easy: Freeze the yogurt in silicone candy or ice cube molds, making them perfect bite-size snacks, or if packing for a long day, they stay chilled and are perfectly thawed by lunch to eat with a spoon.  I will oftentimes even blend in fresh fruit before freezing.

This easy snack packs twice the amount of protein thanks to Greek yogurt.  You can, of course, use regular yogurt if that’s what you have in your fridge.

I recently found this Pop mold, I knew just what to do with it. A healthy popsicle/ice cream–like treat without all the added sugar and junk! You can find many more healthy summertime treat ideas here on the MOMables blog!

Healthy Frozen Yogurt Pops

4 from 1 reviews

  • Author:
  • Cuisine: Snacks

Ingredients

  • 12 ounces Greek yogurt
  • 1 cup fresh fruit of choice: blueberries, diced strawberries, blackberries, etc.
  • 1 frozen sliced banana

Instructions

  1. In a blender, mix all ingredients until smooth.
  2. Pour into pop molds, and add sticks, making sure they’re covered by the yogurt mixture.
  3. Cover and freeze for at least 3 to 4 hours.

 

 

9 easy crockpot meatball sub

Easy Crockpot Meatball Subs

If the thought of making homemade meatballs is a daunting one, keep on reading.

easy crockpot meatball subThis recipe does not require baking, transferring, dumping, or frying your meatballs.  It’s a stress-free and busy-mom dream recipe!

Related: Top 5 Lunchboxes We’ve Tested

During the summer, life doesn’t slow down. In fact, it seems to only get busier—juggling camps, sports, get-togethers, work—then before you know it, the day is over, and you’re left standing in the kitchen wondering what to feed the family for supper! Don’t fall victim to the summer rut!

That’s why MOMables is here to help! Providing you with great dinner ideas for your family that also make fabulous leftovers for lunches the next day; these Meatball Subs being one of them.

I often joke on my blog about the secret love affair I have with my crockpot. For busy families, it’s the best kitchen appliance you can own! In the morning, I prepare the ingredients, turn it on low, then come home to a great-smelling kitchen and a dinner ready and waiting to be eaten. Yum!

I make this recipe gluten-free for my daughter by using gluten-free bread crumbs and seasonings. I also serve hers on a gluten-free bun, and she is in seventh heaven! This recipe left our family feeling stuffed with plenty of leftovers. Mom scores again!

 

 

 

Crockpot Meatball Subs

Yields about 2 1/2 dozen small meatballs

  • Author:
  • Cuisine: Lunch

Ingredients

  • 1/2 onion, diced
  • 1 pound ground chicken (or ground turkey)
  • 1/2 cup bread crumbs
  • 1 large egg, lightly beaten
  • 2 tablespoons Italian Herb seasoning
  • 1 teaspoon garlic salt
  • 1/4 cup grated Parmesan cheese
  • 28-ounce can Italian-style diced tomatoes
  • 24-ounce jar pasta sauce (or homemade)
  • 1 cup shredded mozzarella cheese

Instructions

  1. Spread the onion evenly on the bottom of the crockpot.
  2. In a large bowl, mix the chicken, bread crumbs, egg, seasonings, and Parmesan cheese.
  3. Roll the mixture into about 1 1/2-inch-diameter balls (golf ball size), and begin to stack them evenly in your crockpot.
  4. Pour half the can of diced tomatoes over the meatballs.
  5. Pour enough pasta sauce over the meatballs just to cover them, about half a jar.
  6. Cover, and cook on low for 6 to 8 hours.
  7. Ten minutes before serving, on the stovetop in a medium saucepan, heat the remaining pasta sauce and diced tomatoes together.
  8. Add the mozzarella cheese, and let melt into the sauce, on medium-low heat.
  9. Serve with your favorite bread. Scoop the desired amount of meatballs into each sandwich, then add cheesy pasta sauce. Sprinkle additional mozzarella or Parmesan on top, if desired.

 

 

 

×
MENU