Last Updated: November 5, 2024
This site contains product affiliate links. I may receive a commission if you make a purchase after clicking on one of these links.
If you’re looking for a cookbook chock full of family-friendly, low-glutamate recipes, this book is for you! In the first three chapters, Lisa Lewis presents scientific research that demonstrates the positive effects of a Gluten-Free, Casein-Free (GFCF) diet on children with autism and ADHD and explains how to eat and grocery shop GFCF. The remaining nine chapters contain easy, family-friendly recipes – most of which are low glutamate! Besides the fact that these recipes are simple, I love that Lewis includes recipes from many cultures. The cookbook is full of low glutamate recipes that fulfill diverse food cravings.
The recipes below are either already low glutamate or become so with a simple adjustment. I’m most looking forward to making the Zucchini Bread (p 72), Tuna Casserole (p 194), and Chocolate Wafers (p 303-4). Stay tuned to hear how they turn out!
NOTE: When following casein-free recipes, be cautious of the margarine used, as many brands contain protein isolates. Also be careful about vegan “cheese” because these tend to contain yeast extract.
Breakfasts and Breads
- Don Baker’s pancakes (p 61)
- Banana (nut) pancakes (p 62)
- Easy almond flour pancakes (p 63)
- Karyn’s rice-free muffins (p 65) – omit the optional raisins
- Blueberry muffins (p 66)
- Grain-free blueberry muffins (p 67)
- Chapatis (p 71)
- Food-processor zucchini bread (p 72) – use oil, not prune puree
- Coconut quick bread (p 73)
- Yeast-free white bread (p 75)
- Sweet potato rolls (p 77)
- Mini sandwich rolls (p 78)
- Porridge with a purpose (p 79) – replace raisins with other dried fruit
- Crepes (p 82)
Drinks
- Homemade nut milk (p 87)
- Rice milk (p 89)
- Kiddie Colada (p 90)
- World’s easiest fruit smoothie (p 93)
- Mixed berry smoothie (p 94)
- Green smoothie (p 95)
- Green lemonade (p 96)
- Blueberry yummer (p 98)
- Mango lassi (p 99)
- New York egg cream (p 100)
- Chai (p 103)
- Lemonade three ways (p 104-5)
Lunchtime!
- Red lentil soup, Dahl (p 112)
- PB and peach sandwich (p 118)
- Falafel (p 119)
- Potato wraps (p 121)
- Buckwheat Pete’s honey-buckwheat pitas (p 122-3)
- Meat puffs (p 125)
- Potato logs (p 127)
- Oven fries (p 128)
- Squash latkes (p 131)
- Asian tenders (p 134) – substitute 2 Tbsp. maple syrup + ½ tsp salt for soy sauce
Anytime Snacks
- Gorp (p 141) – replace raisins with other dried fruit
- Cereal munch balls (p 143) – replace raisins with other dried fruit
- Coconut date balls (p 144)
- Lemon power balls (p 145)
- Fruit kabobs (p 147) – omit grapes
- Stuffed apples (p148) – replace raisins with other dried fruit
- Frozen fruit pops (p150)
- Bean dip (p 152) – substitute 2 tsp. red wine vinegar + ¼ tsp brown sugar for balsamic vinegar
- Baba Ghanoush (p 154)
- Hummus (p 155)
- Kiddie kibbles (p 157)
- Ants on a log (p 158) – replace raisins with other dried fruit
- Nut bars (p 159)
Dinnertime: Main Dishes and Sides
- Chicken “nuggets” (p 165)
- Roast chicken (p 166)
- Roasted Cornish hens (p 168)
- Moist chicken breasts (p 169)
- Roast turkey (p 172)
- Quick chicken shawarma (p 174) – replace cherry tomatoes with diced red bell pepper
- World’s easiest chicken and dumplings (p 176-7) – use low glutamate vegetables; omit “cheese”
- Pineapple chicken (p 180) – replace broth with water
- Curried chicken balls (p 182)
- Pad Thai (p 183) – substitute 2 tsp maple syrup + ¼ tsp salt for tamari sauce
- Baked kibbe (p 188)
- Veggie burgers (p 191)
- Bean burgers (p 192)
- Nadine’s outrageous tuna casserole (p 194) – replace mushroom soup with Imagine Creamy Potato Leek Soup
- Almond-crusted fish (p 197)
- Pork schnitzel (p 198)
- Hungarian goulash (p 199)
- Beef stew (p 201)
- Salmon burgers (p 204)
- Salmon puffs (p 205)
- French fries (p 211)
- Air fryer potato chips (p 212)
- Butternut squash fries (p 214)
- Baked onion rings (p 215)
- Indian rice (p 217)
- Easiest rice (p 218)
- Smashed cauliflower (p 219)
- Riz cous (p 220-21)
- Charlie’s Italian mashed “potatoes” (p 222) – omit tamari sauce
- Gingery carrots (p 223)
- Rhubarb applesauce (p 225)
- Pear and jicama salad (p 226)
Cheap Eats
- Chicken or fish en papillote (p 231)
- Crispy baked drumsticks (p 232)
- Air fryer coconut shrimp (p 233)
- Fried rice (p 234) – substitute 2 Tbsp maple syrup + ½ tsp salt for tamari sauce
- Rice and beans (p 237)
Holiday Fare
- Cranberry nut dressing (p 247) – substitute water for broth
- Baked cranberry sauce (p 252)
- Root-vegetable mashed potatoes with chestnuts (p 253) – substitute water for broth
- Mashed sweet potatoes (p 254)
- Roasted vegetables (p 256)
- Gingerbread people (p 257)
- Spritz cookies (p 258-9)
- Potato pancakes, latkes (p 263)
- Matzo balls, kneidlach (p 266-7)
- Unchicken soup (p 270)
- Bean flour matzo (p 271)
- Passover rolls (p 272)
- Mandel bread (p 273)
- Mandel bread II (p 274)
- Hamentashen (p 275)
Sweet Treats
- Pineapple velvet cake (p 284-5)
- Zebra cake (p 286-7)
- Flourless chocolate cake (p 288)
- Farfel “cake” (p 289)
- One-bowl chocolate cake (p 292)
- Fruit cobbler (p 293)
- Tapioca pudding (p 295)
- Chocolate pudding (p 296) – use margarine without protein isolates (e.g., Miyoko’s plant milk butter)
- Coco-chia pudding (p 297)
- “Graham” cracker crust (p 299) – use margarine without protein isolates (e.g., Miyoko’s plant milk butter)
- Cookie-crumb crust (p 300) – use ghee
- Chocolate wafers (p 303-4)
- Charlie’s macaroons (p 305)
- Cinnamon “butter” cookies (p 306)
- The best GF chocolate chip cookies (p 307) – use margarine without protein isolates (e.g., Miyoko’s plant milk butter)
- World’s easiest chocolate cookies (p 308)
- Pignoli cookies (p 309)
- Everything-free fudge (p 311) – use margarine without protein isolates (e.g., Miyoko’s plant milk butter)
- Baked peaches (p 313)
Odds, Ends, and Things You Should Know
- GF garlic croutons (p 318) – use olive oil
- Ranch salad dressing (p 320)
- Pearsauce (p 327)
- Apple pie spice (p 331)
- Pumpkin pie spice (p 332)
- Taco seasoning mix (p 333)
- Coconut whipped “cream” (p 338)
- Cashew cream (p 339)
- Granola (p 344) – omit cornflakes and raisins
- Toasted coconut (p 345)
- Toasted nuts (p 346)
- Chocolate syrup (p 347)