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Avocado is a what nutriotionists call a "healthy fat". But don't panic, this kind of fat is monounsaturated, which researchers say can lower cholesterol if used instead of the saturated kind. Plus avocado's polyhydroxylated fatty alcohols (PFA) are usually found only in sea veggies & are rare in land-based plants. PFAs fight all inflammation, and reduce UVB-induced damage and inflammation in skin, and even act like a sun screen, according to a study done in Israel and published in May, 2011. Avocado also has 20 some vitamins and minerals, too, like vitamins K, Folate, B6, Riboflavin, Niacin, E, and C; plus minerals like potassium and magnesium. Avocado may not contain the same nutrients as dairy (like calcium), but it brings many very special and healthy nutrients to your diet.
Nutrition is one of many reasons we call it "Lovocado" here at the The Tender Palate. Avocado's culinary ability to be used as a dairy replacment is another. Here are a bunch o' ideas.
Chef Jenny Brewer
Since I loved Chef Jenny Brewer's Not Your Mamma's Chocolate Mousse Tart so much, I asked her for other ways that you can use avocado as a texture replacement for dairy. Here are a few tips from Chef Jenny.
Use some mashed avocado as a sandwich spread in place of mayonnaise
Fold avocado chunks into a burrito or taco filling in place of cheese
Blend an avocado with lemon juice and a little water for a creamy salad dressing
Blend an avocado with chocolate and/or fruit and milk of choice for a refreshing milkshake
Use blended avocado in a creamy pudding, like in this pie!
2 large ripe Haas Avocados (if your avocados are small, add 1/4 - 1/2 avocado more)
1/2 cup raw cacao powder or cocoa powder
3-4 Tablespoons maple syrup or agave (or more or less to taste, depending on size of avocados)
1 TBS vanilla extract (depending upon the size of your avocados, you may want to start with 1/2 TBS and add more to taste)
Puree all ingredients in a food processor until smooth.
(I added 1/4 to 1/2 cup of coconut milk to make it more pudding-like)
Nutrient Tip: The most concentrated nutrients in the avocado are closest to the skin. To get them, cut the avocado lengthwise in half, remove the pit, slice the flesh while still in the skin, then scoop out the flesh with a spoon. Make sure you get the spoon as close to the skin as possible, so your 20 vitamins, minerals and phytonutrients are in your meal, not the compost pile.
Chef Alton Brown
I wondered if you could make a frosting out of avocado, so I searched the internet for a recipe. I wish I could say that I spoke to Chef Alton Brown personally (may some day), but I found this recipe for a dairy-free icing online through another blog called Joy the Baker. Joy has a delicious vegan cake recipe, that could also be made gluten-free using the all-purpose, gluten-free flour from Jules Shepherd. I asked Jules if this were true and she said:
It should work just fine with my flour, although I think I'd "up" the baking soda to 1 Tbs. Thanks for sharing - looks like a yummy recipe! ~Jules
The icing is simple:
8 ounces avocado meat, approximately 2 small to medium
2 teaspoons freshly squeezed lemon juice
1 pound powdered sugar, sifted
1/2 teaspoon lemon extract (for the vegan cake, Joy actually uses 1/2 tsp. vanilla extract)
Beat the avocados and the lemon juice in the bowl of your stand mixer (use the whisk attachment) for 2-3 minutes until creamy. Add the powerdered sugar a little at a time until smooth. Then add whichever extract you choose and incorporate.
With a little bit of knowledge, replacements aren't so hard, right? Here's a Tender Foodie Challenge: try these ideas and make your own recipe. Let me know how your experiments go, will you? If I like it, I might just write about it.
If you are reading this post, and are a parent of food allergic kids, you don’t need me blabbering on about what a pain in the buttocks Halloween can be. It must be tough to tell your kids that they can’t go trick or treating or that they can’t trade candy with their friends. Your kids just want to belong. And Halloween is a huge social event.
For some children, however, even the very presence of allergens like peanuts, dairy or wheat could be deadly, so even wrapped, allergen-free candies mixed in a bowl with other candy can cause a reaction.
To help with the candy part of Halloween, we are compiling a “living list” of candy and other treats that are free of the most common allergens. If you have a favorite that isn’t here, send me an e-jingle. I’ll research it and add it to the list as appropriate.
NOTE: Please remember to look at EVERY label to double check that each product is safe for you or your child. Also, if you see something you like, order it soon!
Free of the top 8 allergens
The candies in this section do not have any of the top 8 allergens (eggs, peanuts, tree nuts, wheat, soy, dairy, fish or shellfish)
INDIE CANDY
Indie Candy really goes the extra mile to make not only safe, but delicious candy. I've tried several of their sweets. Their chocolate truffles are delicious and their gummies are fantastic.
Cater to a variety of special diets - GFCFSF, vegan and Feingold
Kosher certified.
Majority of our ingredients are organic.
Enjoy Life
click image to go to coupon.Chocolate Bars
Big 8 free
Made in a dedicated nut- and gluten-free bakery
Yummy Earth Organic Candies
They sell wholesale allergen-free and organic hard candies with names like "Roadside Rootbeer Barrells" and Pomegranate Pucker". None specifically for Halloween it seems, but they are in retail stores like Whole Foods, Baby's R Us and many Marriotts around the country. Thanks to NourishMD.com for this suggestion.
Big 8 Free
No High Fructose Corn Syrup
Free of MSG
100% Natural Colors
No chemical dyes
Real Fruit Extracts
100% Natural Flavors
Kof-K Kosher Parve
Processing Plant: no tree nuts or peanuts allowed in the facility.
Gimbal's Gourmet Candies
The gourmet jelly beans look great, and they make those and their other flavors without the Big 8 allergens. We haven't tasted them yet, but we like their ingredients and their philosophy. TheirHoney Lover's flavors support a project that keeps the ever-important honey-bee healthy, alive and pollinating. Gimbal’s donates 5% of Honey Lovers proceeds to the University of California Davis Honey Bee Research.
These candies are free of some of the most common allergens.
Premium Chocolates
Thanks to Audrey Depenbrok for this suggestion. Audrey has good taste in vegan cupcakes, is a dairy-free Tender Foodie contributor, and a chocolaholic like myself. So I respect her judgement here.
Gummies, is what I would call these candies, and I heard of them throughSaffron's Gluten-free Market. Deb, from Saffron's calls them "gummie-type thingies".
Vegetarian
Fat-free
Meat-free
Dairy-free
Nut-free
Gluten-free
Egg-free
Gelatin-free
Soy-free
Fancypants Bakery
Fancypants makes the cutest nut-free cookies. Just too cute to eat.
Peanut-free
Tree nut-free
Facility: Nut-free
Divvies Bakery
Divvies (and their jelly beans) gets mentioned by fans on the Tender Palate Facebook Page every so often, and Halloween has been no expection. Divvies is a bakery, and they make candy as well. Including ghosts, goblins and dinosaurs. Rahr.
Peanut-free
Tree Nut-free
Egg-free
Dairy-free
dedicated facility where no peanuts, tree nuts, milk or eggs "enter the doors". And Divvies uses ingredients that are certified allergen-free.
Divvies conducts routine testing to minimize the risk of any cross-contamination in their certified allergen-free ingredients.
Potential Mainstream Candies
I say “potential” for these, since there is no testing or processing information on the web site.
Dove Chocolate
Rockford Allergy Food Network, a support group for food allergies in Michigan, gave me the heads up that many Dove Chocolate products are now produced in a tree-nut- and peanut-free facility. Bravo, Dove! Since they went nut-free in 2009 or 2010, there may still be products on the shelves that were produced with nuts. So read the label carefully for the "May contain" labeling.
Peanut-free
Treenut-free
Allergen-free facility since 2010 (so read your labels carefully)
Testing information not available.
Tootsie Products
It would be great if Tootsie offered facility, allergen testing, and processing information - but they don't. They have so many options that are gluten- and nut-free. I have two emails into the company to request further information, but have not heard back. (They are Kosher-certified, which, in my opinion, is a good sign that they are testing oriented.)
Gluten-Free (All Tootsie products are gluten free except Andes cookies.)
Peanut-Free
Nut Product-Free
“Tootsie does not use wheat, barley, rye, oats, triticale, spelt, or any of their components, either as ingredients or as part of the manufacturing process.
"A gourmet who thinks of calories is like a tart who looks at her watch." ~James Beard
A Healthy yet Naughty Tart. Really.
About two months ago I saw a recipe for Banana Cream Pie from Chef Jenny Brewer. I am not a fan of banana cream (nor of pie), but many Tender Foodies are. Plus, the pie was touted as being "better than chocolate cake" and chocolate cake is in my wheel house. So I posted the recipe on social media for gluten- and dairy-free pie lovers everywhere.
Since a great number of Tender Foodies have developed multiple food allergies, the response I received was, "I wish it were free of {insert allergen here}. I began to wonder: Could you make a PIE that is free of the Big 8, plus make it oat-free, corn-free, coconut-free, and sesame-free? And could that pie be GOOD? I asked Chef Jenny if she could do it, and she accepted this challenge.
Chef Brewer specializes in healthy food, dessert included. So when I tested the recipe myself, I kept thinking, "This pie is really good for me. How will it taste? How will it taste? How will it taste?" Part of me agrees with the James Beard quote above. Dessert is supposed to be decadent, shameful, indulgent. Naughty. Since this pie is actually a tart, the naughtiness is in its name, without one ounce of naughty in the pie. Until you taste it.
What is the difference between a pie and a tart? The short answer is that a pie has sides, but a tart does not. I like this post from The Kitchn that explains this more in depth.
No one will know that the "cream" in the mousse is actually avocado. When I finished my first slice, I felt nourished and satisfied, so did my fellow testers. This is a great quality in a dessert (and a great quality in a saucy little tart, too, I would imagine).
Chef Jenny made a video that demonstrates the finer points of making the tart (see below). So give this recipe a try and let us know if you like this recipe as much as I do.
Tools
8' Spring Form Pan (the crust is really sticky, and this pan works great)
Food Processor
Spatula
Medium-sized skillet
Toasting the Sunflower Seeds in a Swirling, Dry Pan.
The Crust
1 cup pumpkin seeds, sprouted and/or toasted* (toasting gives great depth of flavor) (*to toast pumpkin seeds, place them in a dry skillet over medium high heat, stirring until brown, about 5-7 minutes, being very careful not to burn. Alternatively, place in a 375 degree oven and roast for about 5 minutes, or until browned.)
½ cup popped millet** (**to pop millet, place in a dry, hot skillet over medium heat and stir constantly -don't let them burn- until you hear consistent popping. See video below for more)
½ cup raisins
1/3 cup dates, pitted
2 Tablespoons ground flaxseed mixed with 4 Tablespoons water and left to gel for 3-5 minutes
pinch of salt
In a food processor bowl, pulse pumpkin seeds and millet until seeds are ground. Add raisins, dates and pinch of salt and chop until everything is ground together. Add in flax mixture and pulse until sticky. Wet your fingers and press the mixture into 8-inch pie pan and keep refrigerated while you prepare the filling.
The Chocolate Mousse Filling
2 large ripe Haas Avocados (if your avocados are small, add another avocado and adjust the ingredients. Avocados vary quite a bit in size.)
1/2 cup raw cacao powder or cocoa powder
3-4 Tablespoons maple syrup or agave (or more or less to taste, depending on size of avocados)
1 TBS vanilla extract (depending upon the size of your avocados, you may want to start with 1/2 TBS and add more to taste)
Puree all ingredients in a food processor until smooth.
Spread into crust and chill until ready to serve.
Note: taste it and add more cocoa and maple syrup if desired. I used a 10" springform pan so that the crust was very thin, then doubled the filling. If you would like more naughtiness, you can double the filling with an 8" springform pan, too. It will give you a more voluptuous tart.
Watch the Video Demonstration
Where to find the ingredients:
I used raw cacao powder, processed wtih no preservatives or additives (no alkaline). From Harvest Health.
The pumpkin seeds I used were sprouted and salted from Go Raw, so I cut back the pinch of salt to accommodate.
The whole grain millet is from Eden Organic. They process their millet in a gluten-free factory and test their millet to 5ppm (the proposed law requires 20ppm). Thanks to Saffron's A Gluten-free Market for sourcing this for me. Please note that even though millet is inherently gluten-free, not all brands source, process or test millet as a gluten-free product. Look for the gluten-free label and check any brand's web site. Eden's whole grain millet is what I recommend.
Saffrons has an online store, as well. So if you can't find it, give them a shout, or let us know that you would like them to carry this online and we'll tell them.
Nutrients
Avocado provides Vitamins C&K, B6, folate, and copper, potassium and dietary fiber. It also provides anti-inflammatory and digestive support and being researched as a blood sugar regulating food.
Pumpkin Seeds are protein and Omega-3 rich. They are one of the healthiest seeds around providing manganese, tryptophan, magnesium, phosphorus, iron, Vitamin K and zinc. Pumpkin Seeds are also thought to be anti-inflammatory, good for prostate health and may have cholesterol lowering benefits.
Whole Grain Millet has manganese, tryptophan, magnesium and phosphorus and is thought to be heart-healthy like oats.
Organic Raw Cacao contains flavanols and flavanoids that have been studied for cardiovascular health. The benefits are all in how the cacao is processed, so organic and the less processing the better.
Great News! Researchers have found a way to turn off the immune system's reaction to peanuts - in mice. Even better news is that this research could also help unravel autoimmune diseases like multiple sclerosis and rheumatoid arthritis, since their reactions, according to scientists, are similar to those of food allergies. Researchers now need to make that leap from mice to humans, but it is a start.
A person develops food allergies after their body becomes sensitive to a particular protein from food - whatever food their body deems dangerous. This group of researchers has found a way to wrap a tiny protein (in this case peanut protein) with a white blood cell. Then inject it into a peanut allergic mouse. This "tricks" the immune system into interpreting that the peanut is safe.
“The key concept here is that we are supposed to be able to eat foods,” Bryce said. “Allergies to peanuts and other foods occur when the immune system goes wrong. We’ve been trying to understand how the immune system tells the difference between what it should and should not respond to.” ~ Paul J. Bryce, an assistant professor of medicine at the Northwestern University Feinberg School of Medicine, whose study was published in the Journal of Immunology.
As long as we are talking about tricks - I'm still missing any researcher comments on why food allergies have skyrocketed in the first place. Wouldn't it be helpful to study this, as well? To find the root cause of something with such a clear mass onset? I'm very excited about this research, but also hope that the "why" will be discovered soon. Tell me your thoughts.
This is an interview with Cassidy Stockton, the Social Media Specialist for Bob's Red Mill. Through the interview, she takes us behind the scenes at Bob's, and gives us insight into their practices and philosophies, and some of the challenges in the allergen-free food market. The above video opens the door to the plant and their testing facility, so we can see how things are done.
BOB’S STORY
TF: How & Why did Bob’s Red Mill get started?
Bob’s: Bob's journey began in the mid 1960’s after running across a book about old, stone-grinding, flour mills. The book really struck him. He became so enthusiastic, in fact, that he began to search the U.S. for stone mills that were still usable. High-speed, steel, roller mills were quickly dominating the market, so any stone mill was a rare find. Bob is pretty persistant, so when he procured millstones from an old water-powered flour mill in North Carolina , Bob and his wife, Charlee, began their first mill in Redding, California.
In 1978, Bob and Charlee decided to pursue others interests and moved to Oregon City, Oregon. On an afternoon walk, Bob came across yet another, beautiful, old mill. As luck would have it, the mill was for sale. In a few months, Bob was producing stone ground flours and cereals for local customers. Word quickly spread and Bob's Oregon City based mill enjoyed much success until 1988 when a fire destroyed the building.
Bob knew he owed it to his family of employees and loyal customers to rebuild. He spent many years growing the business to where we are today. Our current site, located in Milwaukie, Oregon is a 320,000 square foot facility covering some seventeen acres and produces thousands of products each day. Our products are all made with the same good old-fashioned techniques our customers have come to love and trust since our beginning.
ON CROSS CONTAMINATION
Bob's Whole Grain StoreTF: How does Bob’s keep their GF flours truly “gluten-free” when also processing other products that contain gluten grains?
Bob’s: Our gluten free process begins at the farm. We source from suppliers who can deliver clean, gluten free grains. We do not use suppliers who cannot provide us with grains that are mostly clean from gluten-containing grains. Once we receive a shipment, it is tested in our on-site gluten-free laboratory for gluten before it is released into our gluten free facility. If an ingredient does not test gluten-free, it does not go into that facility. All products and ingredients are tested to be under 20 ppm.
Within our buildingwe have two manufacturing facilities- one that is entirely gluten free and one that is for everything else. The gluten free facility has dedicated storage areas, manufacturing lines, employees, and even a separate ventilation system. Customers can learn more, here: http://youtu.be/pAq4pWQHWq4 (links to a tour of our GF facility). All gluten free products are tested when they come in (as ingredients), during and after production before being released to the public.
Our entire facility is HACCP certified, which means that we practice Good Manufacturing Practices and all of our employees are well-versed in preventing cross contact between allergens.
TF: Do you use a particular process for cleaning machines and your facility? If so, why did you choose this particular process?
Bob’s: Yes, we have a full procedure for cleaning machines. All lines are cleaned between runs using air and 30 lbs of the new product is flushed through the system before packaging begins. Production is scheduled with allergens in mind so that cross contact is minimized, for example if a soy product is to be run on a line, only products containing soy are run after it.
TF: What certification organization(s) do you use?
Bob's: We are certified organic by Quality Assurance International and certified kosher by Kehilla Kosher. Our HACCP certification is done by Randolph Associates, Inc.
TF: Do you source your gluten-free grains from farms that do not rotate their gluten-free crops with wheat, rye or barley?
Bob’s: Yes, all of our gluten free oats are grown by a farming cooperative in Canada who is committed to only growing oats. No oats can be grown on those farms within the last 3 years prior to joining the coop. Additionally, while I don’t know the exact mileage, all of those farms are located a certain distance from farms growing wheat/rye/barley or other gluten-containing grains to prevent cross contamination due to weather/ birds/etc.
ON TESTING, LABELING & MULTIPLE ALLERGENS
Bob's Gluten-free LogoTF: To what ppm do you test for gluten? Why have you chosen that particular number?
Bob’s: We test products down to 20 ppm, which means nothing over 19 ppm goes out- period. We chose 20 ppm because we felt that was low enough for the mass majority of people and high enough for us to produce the wide variety of gluten free products that we carry. At the time, this was the standard used in Europe. People should know that while we do test to below 20 ppm, most of our products fall much lower than that.
TF: You also process nut flours. If someone has both gluten and nut allergies, is it safe for a nut-allergic person to eat your gluten-free flours? What is your advice?
Bob’s: Yes, we package hazelnut and almond meal in our gluten free facility. We do not grind these flours, as stone grinding cannot produce flour and instead turns nuts into butters. We do package those flours and as we stated above, use good manufacturing practices to prevent cross contact. We have many people with nut allergies who eat our gluten free products with no problem, but it really comes down to the comfort level of the individual. There are several companies that specialize in allergen-free and nut-free products and we recommend customers look to them if they are not comfortable with our practices.
TF: Do you test for other top allergens?
Bob’s: No, we do not.
TF: Are you considering testing for other allergens to help more people with multiple food allergies?
Bob’s: No, there have been no plans to do so.
TF: Why are some of your gluten-free grains, like whole grain millet, not labeled “gluten-free”?
Bob’s: All of our gluten free grains that are tested, including millet, are labeled gluten free. Some products, such as the millet, are sold to all sorts of customers. Those products have a small symbol on the front of the package to indicate gluten free, while the products that have been specifically designed for gluten free eaters display a more prominent gluten free label. We do have some products that are inherently gluten free, such as Buckwheat Flour and Soy Flour, but are not packaged or tested to be gluten free. This typically happens when we cannot secure a supplier who can provide the commodity in a reliable, gluten free manner in a sufficient quantity for our needs.
TF: Oats are another fairly common allergy for people with gluten allergies or celiac disease. Do you also test for oats in your gluten-free flours?
Bob’s: No.
ON THE PROPOSED GLUTEN TESTING LAW
TF: While on the subject of gluten, what are Bob’s thoughts on the proposed gluten testing & labeling law? Do you think 20 ppm is enough?
Bob’s: As a leader in the gluten free industry, Bob’s Red Mill was asked in the original hearings. We fully support this labeling law and eagerly await its release. We have been very active in pushing this law through by working with our US senator, Ron Wyden. (http://wyden.senate.gov/newsroom/press/release/?id=3d5eb70d-b48a-4afd-8dea-eb2a694df3a5)
We support 20 ppm because we feel it is a reasonable level for most manufacturers to attain. When you start getting into 10 and 5 ppm, many companies won’t be able to meet that threshold and will not be able to produce gluten free foods.
TF: Could you see the law going further in any area?
Bob’s: One area that begs more consideration is regarding the use of the gluten free claim on foods that are inherently gluten free. The spirit of the law is to prevent people from putting gluten free on things such as milk and eggs- things that would not ever have gluten. However, it will cause problems for foods that are inherently gluten free, such as oats, but need to be produced in a way that makes them fully gluten free. It does not help the consumer to say that all oats are gluten free- they simply are not.
TF: Could you clarify what the labeling law means for foods that are "inherently" gluten-free?
Bob's: It’s kind of a tricky wording on the proposed law. It says that if a product is inherently gluten free, you must state that. So for things like Quinoa, for example, even if we go above and beyond to ensure that the product is gluten free (through sourcing, production, and testing), we’ll have to put “quinoa is inherently gluten free” on the labeling if we want to call it gluten free. What worries our company is that people might assume that all quinoa is safe for consumption because it’s "inherently gluten free", (when it could be sourced or processed with gluten grains, and is not tested for gluten). That’s just an example, by the way. It’s just scary with the foods that really do have a high chance of cross contact- like oats- and if customers are not as savvy about what something like "gluten free oats" really means, they might think that all oats are inherently gluten free, so safe to eat even if the label doesn't actually say "gluten free".
TF: What is the most difficult thing for food manufacturers to deal with when serving people with food allergies (Tender Foodies)?
Bob’s: Cross contact and keeping our ingredients clean through the entire process. It’s hard when you’re trying to source grains and your suppliers don’t know enough about allergens to work with you.
ON AUTISM & HEALTH
TF: I see on your web site that Bob is a big supporter of health and wellness. In fact, he and his wife recently gave to Oregon Health and Science University. What inspired this interest and the gift to OHSU?
Bob’s: The donation to OHSU and the two given last year to Oregon State University and the National College of Natural Medicine are all working to create and bolster nutrition research and education. The OHSU donation is the largest and will create the Moore Family Center for Whole Grain Foods, Nutrition and Preventive Health. Bob and Charlee want nothing more than to help end childhood obesity and educate people about proper nutrition.
TF: I also noticed that Bob’s site has a section dedicated to Autism. I know that a gluten-free diet has helped many people with Autism. What is Bob’s interest in this condition?
Bob’s: Our gluten free products have always been free from dairy/casein and we started hearing from our customers about their success following a GF/CF diet to mitigate the symptoms of autism. We care about our customers, so we listened and started trying to get more involved in the autism community.
TF: Do you have any new products coming to market, or any events coming up that you would like my readers to know about?
Bob’s: We have a few new gluten free products coming in 2012, but we cannot divulge what they are at this time.
ON GENETICALLY MODIFIED ORGANISMS (GMO’S)
TF: What is your position on GMO's?
Bob’s: All of our products come from identity preserved seeds. This means the seed planted in the ground is non-GMO. We simply can't guarantee against cross-pollination due to natural occurrences such as wind drift, so we do not label our products GMO-free.
BOB’S ADVICE FOR TENDER FOODIES
TF: How can Tender Foodies help manufacturers serve them better?
Bob’s: By increasing education and awareness (in the community).
TF: If you were to give the Tender Foodie Community one piece of advice, what would you like them to know?
Bob’s: Be an advocate for yourself. You are your biggest ally in eating allergen-free.
My warmest thanks to Cassidy Stockton and to Bob's Red Mill for the information they provided for this interview.
Sunday, October 23, 2011 at 12:54PM 
