Southwest Black Bean Stew {Allergy-Free}

This recipe is delicious! And who doesn’t love a crock-pot meal?? I’ve adapted this from a recipe my sister-in-law came up with. I usually call it ‘that chicken-black bean-cream cheese-crock-pot meal’, but thought that title might be a little long. So, without further ado…

Southwest Black Bean Stew {Allergy-Free}

1 lb boneless, skinless chicken breast

2 cans Bush’s seasoned black beans

1 bag frozen corn {non-buttered}

Emeril’s Southwest Seasoning {or similar}

1 small jar of your favorite salsa {THIS IS KEY! I love Trader Joe’s salsa, but it has been processed around several allergens}

8 oz Tofutti Cream Cheese {this is dairy-free}

Put chicken, beans, corn, seasoning and salsa in the crock-pot. Cook on low for 8 hours. About an hour before cook time is over, use a fork to break up the chicken. It should be very tender and falling apart. Cut the cream cheese into cubes and put in the crock-pot. Once cream cheese is melted, stir the stew to incorporate it throughout. Garnish with cilantro, Tofutti brand sour cream and salsa. Serve over rice or with tortilla chips.

YUM!

Allergy-Free Substitutes

If you’re like me, you know that finding a good substitute for certain ingredients while baking or cooking allergy-free is no easy task….in the beginning. I searched everywhere looking for appropriate substitutes that would actually achieve the results I was looking for. So, I thought I would list susbtitutes that I like to use.

For eggs:

1/4 cup applesauce = 1 egg

1 tsp baking soda + 1 tsp apple cider vinegar = 1 egg

1/2 banana, mashed = 1 egg

1 1/2 tsp Ener-G egg replacer mixed with 2 T almond milk or water = 1 egg

1 T cornstarch = 1 egg (this is the one I use most!)

1 T ground flaxseed mixed with 3 T warm water = 1 egg (I use flaxseed in my waffles/pancakes by itself in place of eggs and it tastes great!)

4 1/2-5 oz jar prune puree (baby food prunes) = 1 egg (I have never used this, but it supposedly works like the applesauce does.)

1/4 cup soy yogurt (or coconut milk yogurt) = 1 egg

In place of cow’s milk:

1 cup almond milk {or rice or soy milk} = 1 cup cow’s milk

1 cup almond milk {or soy or rice milk} + 1 T lemon juice = 1 cup buttermilk {let sit for 10 minutes to sour before using}

yogurt can be replaced with soy or coconut milk yogurt

sour cream, cream cheese can be bought in the Tofutti brand {sold at Whole Foods and other stores}

ice cream = Tofutti brand, SoDelicious, Coconut milk types {several options are available now even in regular grocery stores}

1/3 cup canola oil = 1/2 cup butter {read labels on the oil bottles – a lot have been processed around peanuts}

1 cup dairy-free, soy-free vegetable shortening = 1 cup unsalted butter

I also use Smart Balance LIGHT buttery spread {this is dairy-free}

I’m sure there are other substitutes out there, but these are the ones I use most often. Hope this helps you! And if you have any substitutes you use, feel free to leave a comment and let us all know!