Tuesday, November 30, 2010

Three Squash Soup

3 squashes (butternut, buttercup, acorn squash, etc.)

1 cup plain soy milk or vegetable stock

½ cup cinnamon applesauce

2 Tbs. apple cider vinegar

2 Tbs. extra virgin olive oil

½ tsp. cayenne (optional)

1-2 Tbs. maple syrup (optional, for added sweetness)

salt & pepper (to taste)


Wash each squash and slice in half; remove most seeds. Note: a few seeds are okay - they will actually add some toasted nutty flavor when blended into the soup.

Turn oven to 375 degrees; fill large glass casserole dish 1 inch high with water and place each squash face down in water; roast for 45 minutes or until tender.

Pull squash from the oven and drain hot water; rinse squash in cold water and scoop flesh into a large bowl; when scooped you should have around 4 cups. Note: a few soft skins are okay if they are scooped as well.

Place squash and remaining ingredients in a food processor and blend until smooth.

Serve immediately so soup is warm but not hot. Garnish with a few leftover squash slices and cayenne if desired. You can also store in the fridge and reheat as necessary or heat to boiling on the stove for a hot squash soup. Makes about 5-6 cups

Broccoli Cheese Soup

Broccoli Cheese Soup

Recipe: Start with about ½ C of water and Washington’s Golden Seasoning & Broth in medium pot. Have fresh broccoli steaming in meantime. Add Rich’s Non-Dairy Creamer as main liquid to pot. I add about 2 TB of heavy whipping cream. About 3 TB of Butter. On high and add cornstarch and Cambrooke’s ShakenCheese – stir frequently and fast with a whisk until blended (cheese never completely blends, don’t worry about it). Once broccoli is almost steamed, removed from heat while it is still al dente. Put a minced slice of onion into a pan to sauté, chop up broccoli and add to onion and slightly sauté together – add to pot with creamer. Mix. I also add Butter Buds Sprinkles for more flavoring. This recipe is to taste – add more creamer, butter, etc depending on taste and needed calories for the day.

Taste Connections Pumpkin Bread

Try this delicious and comforting recipe from Malathy Ramanujam from Taste Connections (TC) – a perfect treat to warm you up over the holiday season!


3/4 cup (150 gm) Brown sugar

150 gm (5 oz) canned pumpkin

1/2 cup (200 gm) applesauce

75 gm Canola oil

1/2 cup water or more to make batter

10 gm Egg-replacer equivalent to 2 eggs (2 teaspoons egg-replacer + 2 tablespoons water)

1 packet Jell-O® instant pie and pudding mix

3 cups (330 gm) TC – Multibaking mix

1 teaspoon cinnamon

15 gm (2 teaspoons) baking powder

1/4 teaspoon baking soda

1/2 teaspoon nutmeg

1/4 teaspoon cloves (scant)

30 gm Craisins®


Combine the first four ingredients (brown sugar, canned pumpkin, applesauce, canola oil) and ½ cup water in a small bowl and beat well. In a separate bowl, combine the remaining ingredients and mix well. Gradually add to the pumpkin mixture and beat well. (You may add more water after mixing if the mixture is dry).

Use a non-stick 9" x 5" loaf pan (or a non-stick Teflon® pan very lightly sprayed with Canola Oil cooking spray). Pour batter into loaf pan (or baking sheet to make pumpkin bars) and bake at 350º F for 45 to 60 minutes, checking around 30 minutes for doneness or until a toothpick can be inserted in the middle of the bread and come out clean. Let cool for 10 minutes in the pan before moving to wire rack.

Pumpkin Bars You could also choose to pour the mixture into a greased 9" x 13" pan (brownie pan) and bake for 20 to 25 minutes or until when a toothpick inserted in the middle comes out clean. Let cool for 10 minutes in the pan before moving to wire rack. Adding Craisins® will add even more flavor to the pumpkin bread! You could frost it with store bought vanilla frosting (add nutrition info for it) to make it a tasty cake-like bar. You can also add sugar sprinkles in the holiday colors if you wish - the choices are endless!

Nutrient information for the crepes only:

Kcal Pro(g) PHE(mg) MET(mg) LEU(mg)

Per recipe 316 3.5 112 36 177

Corn Muffins

1-1/2 cups cook for love baking mix

1/2 c. (64g) corn meal

1/2 tsp xanthan gum

2 tsp egg replacer

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 c. sugar

1/2 c. oil

3/4 c. rice milk

2 tbsp applesauce (can omit)

1 tbsp. orange juice (can omit)

Mix dry and wet ingredients separately, then together. Bake in 12 c. muffin tin at 375 for 15 minutes.

I used to make a much higher-phe version using baking mix and cake flour, but Brenda's baking mix recipe works just as well and is much lower. They are about 38 phes per muffin.

Pudding Recipe

1 small box instant pudding
1 cup cool whip
1 cup water

Low Protein Versions of Hot Chocolate!

Version 1
2 tsp sugar
1 tsp Hershey's baking cocoa
1/2 C non dairy creamer (I use rich's, can also use plain coffeemate)
1/2 C water
20 g mini marshmallows

Heat in a saucepan until marshmallows are melted. After it's heated add 1/4 tsp vanilla. Stir and serve.
28 phe per 1/2 cup.

Version 2
2 tablespoons Enjoy Life Chocolate Chips* or chocolate chips of choice
1/2 or 1 Tablespoon sugar or agave
pinch of salt
1 cup of So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)

Melt chocolate in microwave for 10 seconds at a time until melted in mug. Stir in sugar or agave. Heat milk until steaming. Add to melted chocolate for a super creamy chocolaty treat. Add a marshmallow for extra credit.

Version 32 teaspoons cocoa
1 Tablespoon sugar or agave
tiny pinch of salt
few drops of vanilla
1 cup So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)

Make paste from cocoa, agave or sugar, pinch of salt and vanilla. Heat milk until steaming. Add slowly to paste. Serve with a marshmallow for extra fun.
*So Delicious® Coconut Milk Beverage
20 ± 5 mg PHE per 240 gm (8 oz)
Galactose content not available
*Enjoy Life Chocolate Chips
190 mg PHE per 100 gm
<100 mg Gal per 100 gm

Version 4
We do vance's chocolate flavored milk substitute. We buy it at a local health food store. My daughter adds a few marshmallows and we still count it as free.

Version 5
I sometimes make low pro chocolate milk using Dairy Free-not sure of the spelling. It is on the Pku Perspectives site but I bought it at clinic. I believe it can be used to make hot chocolate. The Pku Perspectives site gives the phe content.

Sunday, October 10, 2010

Monkey Bread

Monkey Bread
2 T sugar
1 ½ t cinnamon
3 ½ C Mixquick
1/3 C coffee rich
1/3 C water
2 T sugar
2 T margarine
1 t vanilla
1 t egg replacer, mixed w/ 2 T water (enough egg replacer and water to equal 1 egg)

Heat oven to 375. Spray a 9x5x3 loaf pan. Mix 2 T sugar and the cinnamon. Stir remaining ingredients until soft dough forms. Pinch off 1 ½ inch pieces of dough; roll into cinnamon sugar mixture and place in pan. Bake 20 – 25 minutes or until golden. Let stand in pan about 10 minutes and remove to wire rack. Drizzle with glaze and cut into slices. Serve warm or rewarmed in microwave.
Powered Sugar Glaze
½ C powdered sugar
2 -3 t water

Yield: 12 slices
Phe per recipe: app. 19mg
Phe per slice: app 2mg

BBQ Cabbage


1 onion, sliced
2 Granny Smith apples, peeled, cored and sliced

Salt and freshly ground black pepper 1 small head cabbage, cored and shredded (about 2 1/2 pounds) 1 1/2 cups veggie broth 1/3 cup apple cider vinegar 1/4 cup bbq sauce 1 tablespoons butter


Cook the red onions, apples, in a tablespoon of butter,salt and pepper, to taste. Saute until the mixture softens, about 5 minutes. Add the cabbage and stir until it begins to soften and wilt down; season again with salt and pepper, to taste. Add the veggie broth and the apple cider vinegar and reduce over medium-low heat. Cover and stir occasionally until the cabbage is tender.

Once cabbage is cooked, remove the lid and add the BBQ sauce. Turn heat to medium and let the liquid reduce until it's nice and syrupy. Serve hot.

Janice's Lo Pro Pumpkin & Apple Pie

I made an apple one & pumpkin, all low pro, and these were our main deserts. Topped with some yummy whip cream (can stuff). I always 1/2 precook my apples too, helps cut down on the juices ( & thicken with the juices in a pan with a tiny bit of corn starch).

Delicious pumpkin pie.

375 gr pumpkin puree, canned (8.6 ex)

3/4 cup sugar

1/2 teaspoon salt

1/2 teaspoon ground ginger

1&1/2 teaspoon ground cinnamon

sprinkle of cloves & nutmeg ( all spices = .5 ex)

1&1/2 teaspoon corn starch

2 low pro eggs, (egg replacer)

15 grams egg yolk (8. ex)

1 cup richs (2.8)

2 tablespoons water

1 teaspoon vanilla extract

1 baked lp pastry shell (9-inch) 4. exchs

total pie 23.9 exch divide by 8 piece's = 3.exchs each

( could be lowered by reducing the egg yolk and adding lp egg replacer I guess).

Preparation: Combine pumpkin, sugar, salt, spices, and flour in a medium mixing bowl. Add eggs; mix well. Add milk, water, and vanilla; mix well. Pour into baked pastry shell. Bake at 350 for 45-60 minutes; or until center is set.

I have lately precooked my low pro pie shells/crusts before filling, I find that way they hold up better, and do not get soggy or uncooked. Harder to get a top crust on if making a two crust pie, but it all still tastes great.


Pie Crust. for 1 double or two pie shells

2 cups (270 grams juvella) Or welplan a bit more (1.4 ex)

sprinkle of baking soda ( for browning effect)

6 tablespoons cold butter (2.4 ex) (can also use golden criso & it has no phe) or even half & half.

1/4 heavy whipping cream (yes, high pro - (4.1 ex)

3 tbsp water (or a little less)

Cut butter into lp flour with fork. (Butter should be the size of very small peas)

Add cream and water. Mix until a ball forms. Roll out between two layers of saran wrap. Peel off top layer when desired size is reached, and flip over. Use saran wrap to help form into glass pie plate.

Can also use Rich's in place of the heavy cream to cut down on the phe.


PIE CRUST RECIPE DOUBLED for 2 double crust pies, or 4 shells

540 gram juvella/Semper or (welplan) (2.7)

1/4 cup butter & 1/2 cup golden crisco shortening ( cuts phe) ( 1.2ex)

1/4 cup whipping cream (4.1)

1/4 cup richs (.7)

1/4 cup + 2 tbsp water

Makes (2 double pie crusts) total = 8.7

or 4.4 exchs each double pie

or 2.2 exchs per shell for 4 shells

Bea's Upside Down Caramel Apple Muffin

upside down caramel apple muffin which I interpreted from a recipe I saw in today's NYT.

3 apples (about 1 1/2 pounds) peeled, cored and sliced about 1/4" thick
1/2 cup dark brown sugar
4 TB unsalted butter
pinch of kosher salt

Applesauce muffin recipe from V Schuett's cookbook but omit the cinnamon.

In a large skillet over medium high, stir together apples, brown sugar, butter and salt (I added 1 tsp cinnamon)
Cook until apples are tender.

Generously grease a muffin tin (I made 9 muffins). For this I used shortening and I was GENEROUS.

Pre-heat oven to 375

When apples are tender, distribute the apples and any juices into the bottoms of the muffin tins.
Put the prepared applesauce muffin mix on top of the apples and bake for about 18-20 minutes until they are done.

Let cool for a few minutes and then invert the muffins onto a plate.

They came out like perfect little tarts. I served them warm and they would have been really good with some coolwhip on top.

Monday, April 19, 2010

Winner is...

Marie Donnelly!

Your certificate is on it's way!

Monday, April 12, 2010


I always love when I find a store-bought product that my PKU'er can eat.  I discovered Peas of Mind at my local Whole Foods, and after finding that their baked veggie fries are not only healthy and kid-friendly, but relatively low in protein, I was beyond thrilled that they offered to give away a certificate to try their product to one of the readers of my PKU recipe blog!  Read below to find out how you can enter to win!
*Baked Veggie Wedgies*
Peas of Mind is available at most Whole Foods and some Super Targets.  Click here to find where it's sold in your area.

They have not yet measured the phenylalanine content, but the exact protein for approximately 14 of their Veggie Wedgies fries is:
Apple: 1.56 g
Broccoli: 2.11 g
Carrot: 1.48g
Cauliflower: 1.92 g

Leave a comment telling me your favorite store bought lo-pro food for your chance to win!
Winner will be randomly selected and announced on Friday, April 16.

Wednesday, April 7, 2010

Ranch Roasted Potatoes

This is a family favorite, and our PKU'er will eat it as his main course.

The phe depends on how much ranch powder you add, and how many potatoes you use.

8-10 red potatoes
3 TBS. dry ranch dressing powder
1/8 c. vegetable oil

Preheat oven to 425.  Cut potatoes into quarters (no need to peel). Toss in oil until coated.  Add dry ranch dressing powder, toss to coat.  Bake for 40-50  minutes until soft and browned on top.

Saturday, January 30, 2010

A Day in the Life of PKU

-I posted this on my private family blog, and thought I'd share it with the PKU community)
For those who have asked (maybe you'll wish you hadn't after you see how long this is)...

Let me share a little bit (is a lotta bit a word?) about daily life with PKU. I wake up every morning (usually at the bottom-crack of dawn to hear Owen screaming for me to unlock his door,, the knob was purposefully turned inside out - an entirely different story) and fix Owen his "baba" (a.k.a. "special milk", "Phenex2", or as I fondly like to call it - "my retirement money in a sippy cup"). It's a strange feeling to be extremely bitter and profoundly grateful for something all at once. This formula, which Owen will take for life, provides Owen with over half of the protein he needs to grow and develop each day, it is just modified so his body can metabolize it.
To illustrate, the minimum protein requirements for most other toddlers, is 16 grams per day. Owen can have no more than 7 grams, and the rest has to come from his amino-acid modified milk. As Owen grows, he will still not be allowed more than 7-8 grams of protein per day, even though daily requirements for most people will increase to the 50+ grams into adulthood - a pregnant or nursing mother is recommended to take 71+ grams of protein per day. A Burger King whopper has 30 grams of protein. You get the idea. Anyway, as if my own life didn't already revolve around food (I can't seem to rid myself of my incessant love for all things edible), people with PKU literally plan their day around what's on the menu.

This usually consists of low-protein bread (which I will detail later) with butter and cinnamon-sugar, some fresh fruit (favorites - cantaloupe, strawberries, blueberries, grapes) or applesauce, yogurt made from coconut milk (this is a miracle product for us), cereal with rice milk, low-protein pancakes/waffles, low-protein eggs ("feggs")/omelet or breakfast burrito in a corn tortilla, French toast (made w/ "feggs"), or sometimes a granola bar or cereal bar as a "high protein" option. I weigh and measure whatever I give him, and then I record it in a daily spreadsheet that I use to calculate his intake. I also get to count any masticated leftovers and subtract that since he didn't actually consume it. My goal is to offer him about 2 grams of protein per meal, and leave about 1-2 grams of protein for daily snacks.

Snack time (served mid-morning and late afternoon)...
Owen likes goldfish, but can't have the cheddar flavor, because there's too much protein. We give him the "original" flavor (the ones that taste like soda crackers) or the honey graham flavor. We count out 25 pieces and put them in a snack bag or bowl. I usually throw in some fresh or dried fruit or carrot/celery sticks, and if he's still hungry we add some low-protein pretzels, or certain brands of fruit snacks or fruit leather not made with gelatin (we read the label on EVERYTHING).
(Quick tangent here) Did you know that if a nutrition label says "1 g protein, it means that it can have anywhere from .51g-1.5g of protein? That may seem trivial to a regular eater, but to someone only allowed 7 g of protein - that is a HUGE variance that we have to take into account. We have a low-protein food list that we consult for EXACT amounts of protein and phenylanine.

Lunch time...
Lunch is usually a low-protein slice of cheese on low-protein bread for a grilled cheese sandwich (sadly, the cheese doesn't really melt), pasta, rice, french fries, and fruit and vegetables which are always a must for each meal - the staple of his diet. Don't forget weighing, counting, measuring (and I said I'd never use my tenth grade math skills!) and recording.
Dinner time...
Dinner around our house is a wild card, because by the end of the day - based on what Owen has or has not eaten - I modify the last meal to give him enough of the protein he needs, without exceeding his maximum. My menu has to be planned in advance for us regular eaters, so I can plan in advance what we'll fix for Owen. For example, if we're having spaghetti - I make a low-protein spaghetti, and set aside some pasta sauce that doesn't have cheese or meat in it. If we're having garlic bread, I make him a slice with his low-protein bread. It's a little more difficult to substitute, let's say...a roast? If we do a roast, I try to ask Owen what he'd like and make that for him. He likes pizza (low-protein crust, low-protein cheese shreds, tomato sauce and all kinds of vegetables), so that is common around here. We also make sweet potato fries, fruit salads, baked potatoes, veggie stews/soups, and salads - and of course, BREAD (see bread section below). Don't forget weighing, counting, measuring and recording.

Dessert is an easy option for PKU. Owen is allowed anything that is pure fat and/or pure sugar. He can eat any candy (with the exception of chocolate and things made with gelatin). We often serve rice krispie treats, sorbet or popsicles, Rice Dream frozen dessert, low-protein cookies and cupcakes, and low-protein chocolates.
Aside from making and/or buying low-protein items, one staple of our life is bread (who doesn't love great homemade bread?) - it is eaten at practically every meal, and sometimes in between. There's another PKU mom, Brenda (a.k.-in our house-a. Miss Amazing), who has a PKU daughter. She started a non-profit COOK FOR LOVE -because as she say, some people love to cook, and others have to cook for love. (I happen to do both). Anyway, she has developed recipes very similar to their high protein alternatives, most of which can be made with items you can buy at regular stores! This company and her bread recipe has changed our life. The bread is incredible (if you want to make a tax-deductable donation to her cause -which has become our cause- click HERE). Anway, the bread, along with all other PKU recipes is made by weighing every ingredient, and following directions exactly (unlike my regular cooking style). My dear mom and sisters decided to try out the Cook for Love bread recipe all the way across the country. It warms my heart and touches my soul that they did this. If you want to make my day - learn to make something for Owen.

Special Occasions...
Birthdays, dinner parties, holidays, school parties, nursery snacks, eating out - all require special thought and preparation. I usually call ahead to see what's on the menu so I can bring options for Owen. If I am bringing a dish to share, I try to make at least one thing that everyone, including Owen can have. I bought a deep freezer so I could make batches and batches of low-protein goodies and meals that I can pull out at the last minute.
That's It!Owen has a pretty open mind and will try anything he is allowed to try. Ironically, baby sis, who is lucky enough to be able to eat anything, spits out anything green or orange, and will hardly open her mouth for anything besides yogurt and bread.

Two and a half years later, although the stress and strain of Owen's diagnosis has lessened, PKU continues to be something I think about every. single. day. Obviously. How could you not think about it when you get to raise such a handsome little angel? I would not have my PKU life any other way.

Tuesday, January 26, 2010

J's Pizza Crust

Just made this - it turned out pretty tasty, although a bit gray in color (I might add yellow food coloring next time).  I made pizza and breadsticks.


1 1/2 tsp. yeast

350 grams wheat starch (you can use CamBrooke Foods or Dietary Specialties...I've used both)

1/3 cup Metamucil

1 TB. baking powder

1/2 tsp. salt

2 TB. sugar

1 1/4 cup water

1/2 cup coffee mate (liquid non-dairy creamer)

2 TB. veggie oil

Mix liquid ingredients and heat in microwave for 1 min. Add dry ingredients and mix into dough-form. Preheat oven at 350 degrees for 1 1/2 min. The, shut off the oven. Let dough sit in warm oven for 10 min on an oiled cookie sheet (or in a casserole dish....that's what I use to mix the dough). Remove from the oven. Knead the dough. Press into 18" pan. (Makes 2). Bake 7 minutes at 400 degrees. Add toppings and bake another 7 minutes. (I skip the baking for 7 minutes and then another 7 minutes because I use a pizza maker to cook it in, so you can do that too.....just spray the pizza maker with veggie oil, add dough, add toppings, and cook until lightly browned). Also, if you use the whole recipe, it makes an awesome deep dish pizza! I don't know the exact Phe, but I'm sure you can look it up. It's pretty low though....about 1 or 2 exchanges per slice (without toppings).