Chocolate Dipped Cherries -

Most (not all) of the recipes featured on The Fit Cookie encompass special diet considerations. While some of these recipes are vegan, vegetarian, nut-free, soy-free, dairy-free, and gluten-free, others may not be, but can still be adapted to fit your special diet. Remember, personal responsibility is key when dealing with food allergies. If you have food allergies, always check with your physician before trying new foods.

Special Diet Labels: While I include recipes that are labeled vegan, raw, vegetarian, and paleo, I do not adhere to these diets but label them for quick reference by those who do follow these diets. My family has a mix of food allergies and I like to experiment with different styles of cooking, so there are recipes here for everyone!

Why brown rice flour?: I use brown rice flour in most of my flour-based recipes for several reasons: 1) it is inexpensive, 2) it is whole grain, 3) it is very versatile, and 4) it has a neutral flavor. I grind my own brown rice flour from short-grain brown rice to save money – it costs about 1/2 of what pre-packaged brown rice flour costs. I use short grain rice instead of long grain because it has more sticky (aka “glutinous”) starch (it still does not contain gluten). It makes a wonderful substitute for wheat flour.

Allergy Labels: Not all of the recipes featured on The Fit Cookie are completely allergy-free. Some are free of dairy, while others are free of peanuts but may contain tree-nuts. Always check the ingredients!

Tree Nuts:
There are many of my recipes that feature coconut and some that have nutmeg. Neither coconut nor nutmeg is a tree nut. However, allergies to them can still exist. This is what FAAN (Food Allergy and Anaphylaxis Network) has to say about coconut and nutmeg:

“Should coconut be avoided by someone with a tree nut allergy?
Discuss this with your doctor. Coconut, the seed of a drupaceous fruit, has typically not been restricted in the diets of people with tree nut allergy. However, in October of 2006, the FDA began identifying coconut as a tree nut. The available medical literature contains documentation of a small number of allergic reactions to coconut; most occurred in people who were not allergic to other tree nuts. Ask your doctor if you need to avoid coconut.

Is nutmeg safe?
Nutmeg is obtained from the seeds of the tropical tree species Myristica fragrans. It is generally safe for an individual with a tree nut allergy.”

If you have food allergies, always check with your physician if you have doubts or concerns about foods such as coconut or nutmeg.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content is for general information purposes only.


2 Responses to Recipe Notes

  1. Karen says:

    hi i am trying to bake a cake that is freen from gluten, wheat, egg and dairy. i have seen one of your recipes could I change all-purpose flour to brown rice flour to make it gluten free. or will that not work?

    • Sarah Jane says:

      Hi Karen! You should be able to use brown rice flour in place of all-purpose flour mostly in the same ratio. Regular flour tends to absorb more liquid than rice flour, so I would start by using the amount called for then adding more rice flour as needed. Remember: you can always add more of something to a recipe, but you can’t take it out once it’s added. If you’re not sure how to change a recipe, start by using less then adding more as needed. Also, when replacing regular flour with brown rice flour you will need a binder to replace the sticky gluten in wheat flour, so it helps to add some ground flax or ground chia (1-3 Tablespoons per batch), or a little xanthan or guar gum (about 1/4-1/2 teaspoon per cup of flour). Again, with the binders, use less to start then add more as needed since too much will make your baked goods heavy. If you let me know which recipe specifically you would like to change, I can help give you some specifics on changing it, too. Let me know how it goes!

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