From the Test Kitchen...

I'm writing to you today from the Allergy Free test kitchen. I've been hard at work creating easy, delicious and allergy free variations of my favorite foods. This is one of my new favorites. Enjoy!

If you try this recipe (and I highly suggest you do!), please leave a comment telling me how you liked it!


Sicilian Tuna & Green Bean Salad
I made this light and flavorful salad for lunch yesterday and it took less than half an hour but looked and tasted like it was being served at a private villa in the Sicilian countryside.

1 1/2 pounds slender green beans, trimmed
3/4 cup artichoke hearts
1/4 cup red bell pepper, cut into bite sized pieces
1/2 cup red onion, cut into thin rings
1/3 cup freshly squeezed lemon juice
1/3 cup extra-virgin olive oil
2 teaspoon dried oregano
2 teaspoon dried basil leaves
2 teaspoons dried parsley leaves 3 teaspoons salt, plus more to taste
2 cans yellow fin tuna packed in olive oil, drained
(If you can not find canned yellow fin tuna in olive oil, you can easily substitute solid white tuna in water)

1. Cook the green beans in a large pot of boiling water until crisp-tender, stirring occasionally, about 4 minutes.
2. Using a mesh strainer, transfer the green beans to a large bowl of ice water to cool completely, drain and pat dry with a towel.
3. In a small bowl, whisk the lemon juice, oil, oregano and 1 teaspoon salt.
4. Add the tuna, red pepper, artichokes and onions and gently combine.
5. Pour the dressing over the salad and toss to coat.
6. Enjoy!

Tomorrow I'll be posting a recipe that was inspired by a trip to Pensacola, FL this past summer. Just a little hint, it involves a roadside shack and a huge kettle of shrimp over an open fire...

-Ed K.

Quick & Easy Lunch

When it comes to making meals, especially lunch and dinner, cooking without three of my particular allergy foods wheat, garlic and yeast certainly creates an interesting challenge. Nonetheless, it is challenge that I embrace with enthusiasm. Why? Simply because I know that by staying off my allergy foods for only 3 months, my immune system will be stronger. Remember, a strong immune system gives your body the fighting power to prevent and treat disease. And considering I only have to stay off my allergy foods for 3 month, I am willing to cooperate with my body to stay in good health and prevent disease.

Here is what I had for lunch today.

Rosemary Tuna Salad

1 12 oz. can of solid white tuna in spring water
1 lbs. of Tinkyada brown rice pasta noodles (any variety)
1/4 cup of chopped scallions
1/2 cup of cherry red tomatoes
1/2 cup of frozen green peas
1/4 cup of Casio de Roma sheeps milk cheese, cut into small cubes
1/3 cup of extra virgin olive oil
1 Tbs. of rosemary
sea salt to taste

1. In a sauce pan cook noodles according to package instructions
2. Heat olive oil in a skillet over medium heat, add scallions and cook for 2 minutes
3. Add green peas, cook for 1 minute
4. Add cherry tomatoes, rosemary and sea salt, cook for 1 minute
5. Fold in brown rice noodles
6. Remove from stove and add the cheese

Serve hot or cold. Enjoy!

-Dr. J

Brown Rice Pasta with a Quick Fresh Tomato Sauce

The following are two of the meals I made this past week. I will share some more of these recipes as well as more practical tips as the week goes on.

Brown Rice Pasta with a Quick Fresh Tomato Sauce

Pasta

1 lb. Tikiyada Brown Rice Pasta (Any variety)

Sauce

2 vine ripened tomatoes
½ cup fresh basil
½ cup frozen green peas
½ cup red Spanish onion
1/3 cup extra virgin olive oil
sea salt

1. Dice the onions
2. Chop the basil into small pieces
3. In a sauce pan, add 4 TBS. of olive oil and saute the onions until golden brown
4. Add the diced tomatoes and the rest of the olive oil, cook for about 2 to 3 minutes
5. Add the green peas and cook for about a minute
6. Add the basil and flash cook it for about a ½ minute
7. Remove from the stove and add sea salt to taste
8. Pour over pasta and serve with a salad

I didn’t have a recipe for this meal, I just had an idea of what I wanted to create. I find it fun to create meals like this. You may have or may want to develop the ability to put together recipes from a meal you had at a restaurant or some other occasion. Another technique I use a lot is to take one of your favorite recipes and modify to meet the allergy free diet. You will find out that leaving out two, three or more of the ingredients, or substituting ingredients often times does not alter the taste that much. Nonetheless, this meal was quick, easy and I might add fun to prepare. By the way I prepared this meal minus the garlic, black pepper and wheat all 3 of which were on my list of allergy foods. But believe me, it could have been served at a 5 star restaurant.

-DRJ

Ideas for Week Menu Plan

The following is a list of foods and meals I jotted down to plan out my week.

Mexican Food….Chili

Italian Food…..Pasta Dishes, Soup

Thai Food

Soups….Split pea, lentil, tomato vegetable

Asian Food

Quick foods

Salad with beans, chips and salsa

Smoothies, Crackers Cheese, Sushi (cooked fish, NO RAW FISH FOR ME)

Snacks

Granola

Nuts

Fruit, cut up vegetables

Cookies

Yogurt

Ice Cream

The soups were the only foods I prepared ahead of time. I spent about 3 hours in the kitchen preparing these soups, but I had several delicious meals with them during the week. Plus I was able to freeze a lot of the leftovers and I will use them in the upcoming weeks menu plan.

Tomorrow I’ll provide a wonderful, quick and easy pasta dish using fresh, vine ripened tomatoes.

Allergy Free 1-2-3

This is week 2 on my allergy free diet. Since I’ve been on the 3 month allergy free diet, I have had the time to ponder how my patients feel when they embark on their journey of a 3 month restricted allergy free diet. Planning allergy free meals with a busy schedule is a challenge, but with some careful thought, it is actually a fun adventure. Since we are in the process of developing our new office facility my time is limited. However, I have found that planning and preparing the allergy free diet is as easy as 1-2-3 when you follow these simple steps.

1.) Before each week begins, take a little time to think about what foods you would like to eat in the coming week. You can do this when your driving in your car, waiting in line at a store, or actually even better when you are eating one of your allergy free meals. Jot down some of your ideas on pad of paper and before you know it you’ll have some good choices to pick from.

2.) Write down a list of all the ingredients you will need to prepare the meals you have planned out for the upcoming week.

3.) Block out some time, preferably on the weekend in which you can prepare some of the meals for the week. You’ll need about 4 hours of time to accomplish this task but believe me it will be well worth it. You can spend all four hours at one time or you can break it up in 1 or 2 hour intervals. During this time you can cut up vegetables and fruits, cook beans, grains and soups, and also prepare casseroles that you can keep in the refrigerator or freezer.

Tomorrow I’ll share with you the process of developing a week long allergy free menu.

-Dr. J

Welcome to the Journey

Welcome,

Thank you for showing interest in our journey to become delayed food allergy free for three months. Dr. James Krystosik and I, Ed Krystosik, his oldest son, have embarked on a journey thousands of his patients have completed before. We welcome you to follow our progress towards becoming food allergy free and repairing our leaky guts (more on that later). Come back often as we will be posting information about our diet, delicious recipes, common food substitutes and much more.

Comments and questions are always welcome, so we look forward to hearing from you.

-Dr. J & Ed