Nut Intolerances

Many of the baking recipes in this course include nuts, which may have made some parts of this a little frustrating if you have a nut intolerance.

If you are cannot tolerate nuts, but can tolerate gluten grains, there are many recipes in Nourishing Traditions that will be suitable for you.

If you cannot tolerate nuts, but are ok on some grains, there are some suitable recipes in Lesson 7. And here are a couple of extra recipes, just for you:

~Banana bread
~Apple and chocolate muffins

Both of these recipes use refined flours, so are not whole foods. But they would be useful for a transitioning period, especially for children.

If you cannot have nuts or starches, your options are more limited. In this case, check out the coconut flour recipes in Appendix C. These are more nutritious than recipes using refined flours, so aim to use these more.

Notes on the Recipes

The recipes suggestions come from a variety of sources. Some are lower on this page, some are from books I may have recommended to you eg Nourishing Traditions (NT) or Gut & Psychology Syndrome (GAPS), some are from my recipe blog and some are from other people’s blogs.

They are marked with the following icons to make it easy to see which ones are suitable for your diet. But you still need to double check each recipe to make sure.

= GAPS or SCD friendly, and mostly suitable for Paleo
= contains grains of some kind (but may be gluten free)
= contains dairy, and there is no dairy free option
= contains eggs, and there is no egg free option
= contains peanuts, cashews, tree nuts or seeds

Also refer to my Pinterest page for more ideas.


Banana bread     

 This uses buckwheat flour, which is soaked overnight first to be more digestible

~1 cup buckwheat flour (later can try other flours eg millet, amaranth or a combo)
~2 Tbs lemon juice PLUS enough warm water to make total liquid = 1 cup
~2 eggs
~75gms (3 oz) coconut oil or butter
~A mashed banana
~1 tsp vanilla essence
~4 Tbs unrefined sugar
~1 cup arrowroot (or potato starch)
~1 cup white rice flour (or cornstarch)
~1 cup coconut flour or dessicated coconut, ground up finely
~2 tsp pectin, xantham gum or guar gum
~1 tsp baking soda
~2 tsp cream of tartar
~pinch of fine sea salt

The night, mix together the flour and lemon juice and water. Cover and leave in a warm place.

Preheat oven to 175 C (350 F). Beat the eggs with the oil, sweetener, banana and vanilla essence until well blended. Beat in the soaked flour. Mix remaining dry ingredients together well in a large bowl. Then add the batter, whisking as you go. The texture should be a fairly heavy batter. Let stand for a few minutes while you prepare the loaf pan. The dried fruit will soak up some of the moisture and thicken the batter further. By this time, it should be thick and similar to a bread dough. The thicker it is, the better it will cook. If you need to, add a little more coconut.

Spoon into a buttered and lined loaf pan. Smooth the top, then make a small dip in the centre to allow for rising. Bake for 50 to 60 minutes. Cool before slicing.

Variation: Ginger loaf

~Leave out mashed banana and vanilla essence
~Increase oil or butter to 100gm
~Replace 1 Tbs sugar with molasses
~Add some spices to the dry mix: 1 ½ tsp ginger, 1 tsp allspice, 1 tsp cinnamon and ½ tsp nutmeg

Both of these breads are nicest with plenty of a moist spread.

Apple and Chocolate Muffins

More nut free recipes here