10 Great Gluten, Dairy & Sugar-Free Recipes for Your Child's Nutrition Program

Recipes are modified to fit Doman International’s Nutrition guidelines.

by Alexander Del Rosario

The Doman International Nutrition team has curated a list of 10 nourishing recipes that will benefit our Doman parents on formulating their meal plans. The following recipes include Gluten, Dairy and Sugar-Free cuisines, and ideas for snacks, all of which you can use to serve your child with special needs.

Breakfast

Quinoa Congee

INGREDIENTS

• 155g Quinoa

• 54 Grams of chicken breast, cut in tiny pieces

• 4 Garlic cloves, finely chopped; divided

• 1/2 Thumb size ginger, peeled and pounded

• 1/4 Medium onion, diced - 13 grams

• 1/2 Soft boiled egg

• 1 Tbsp. Coconut oil

• 2 Cups water

• Pinch of Himalayan pink salt

• Saffron threads (optional)

• Chives for garnish

INSTRUCTIONS

• Cook the quinoa. Set aside.

• Heat a skillet over medium heat and coat with oil when hot.

• Add the garlic and sauté until lightly brown.

• Remove half of the toasted garlic and place in a small bowl. Set aside.

• Add the ginger and onions to the skillet and stir-fry until the onions are translucent.

• Add the chicken and stir-fry until the chicken is no longer pink.

• Add 2 cups of water.

• Add the chicken with water into the pot with cooked quinoa. Stir to combine.

• Add the saffron threads at this time. Cover and simmer for 10 minutes.

• Serve in a bowl with half of boiled egg, roasted garlic, and chives. Slurp its goodness.

*Note: Cooking time varies depending on the heat of your stove. Please adjust accordingly.

Porridge is a food commonly eaten as a breakfast, This brown rice and quinoa porridge makes breakfast the most comforting & it’s so simple. Studies have also championed porridge in maintaining general good health – it can balances blood pressure & blood glucose levels, and lower LDL cholesterol levels

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Breakfast

Chicken Quinoa Soup with Kale

INGREDIENTS

• 2 lbs. boneless skinless chicken thighs

• 1 cup dry quinoa

• 4 cups kale, chopped

• 3 ribs celery, chopped

• 3 carrots, chopped

• 1 onion, chopped finely

• 6 garlic cloves, minced

• 8 cups water

• 1/2 tsp cumin

• 1/2 tsp dried thyme

• Pinch of pink Himalayan salt to taste

INSTRUCTIONS

• Add everything to a slow cooker. Stir together.

• Cook on low for 8 hours or high for 4 hours. Taste and season as needed.

This soup is loaded with nutrition and energizing bites of chicken, protein-packed quinoa, kale and plenty of fresh vegetables. Cooked in a rich chicken broth that is so hearty, filling and amazingly delicious.

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Breakfast

Creamy and Chocolaty Millet Amaranth Porridge

INGREDIENTS

• 15g (0.53oz) millet groats, uncooked

• 15g (0.53oz) amaranth seeds, uncooked

• 50g (1.8oz) Plant/Nut milk 

• (e.g. Almond Milk)

• 170g (6oz) of water

• Spices: 

  • ⅛ tsp. ground cloves, 

  • ⅛ tsp. ground cardamom, 

  • ⅛ tsp. ground nutmeg, 

  • ½ tsp. cinnamon, 

  • ½ tsp. ginger powder

• 2 tsp. cacao powder

• 50g (1.8oz) raw beetroot, finely grated

• 50g (1.8oz) raw carrot, finely grated

• 50g (1.8oz) raw summer squash (zucchini), finely grated

INSTRUCTIONS

1. Soak millet and amaranth overnight. Rinse and drain.

2. Blend soaked millet and amaranth with plant milk and water. 

3. Use an immersion blender. Pour the mixture into a small pot.

4. Bring to boil and simmer for 5 minutes whisking every now and then and adding water if/when necessary. 

5. Cover with lid and set aside.

6. Finely grate carrot, beet and summer squash.

7. Add all the spices, and HPS to the porridge. Mix well and taste. 

8. It needs to be quite intense, as the veggies will smooth it out.

9. Mix in grated veggies. Keep mixing until all the ingredients are well incorporated. 

10. Sprinkle on some chopped almonds or hazelnuts and berries of choice.

Millet is a good source of copper, manganese, phosphorus, and magnesium while Amaranth is relatively rich in amino acid lysine, calcium, iron, and magnesium. Millet amaranth porridge with raw grated veggies is also vegan, plant-based, oil-free, refined sugar free, gluten-free.

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Lunch

Cawl (Traditional Welsh Broth)

INGREDIENTS

• 2 quarts water

• 12 ounces beef shank

• 2 large onions, chopped

• 2 large carrots, sliced

• 1 rutabaga, diced (Swedish turnip)

• Pinch of pink Himalayan salt to taste

• 4 potatoes, peeled and quartered

• 2 leeks, sliced

• 1 small head cabbage, sliced

• 2 tablespoons chopped fresh parsley

INSTRUCTIONS

1. Bring water to boil in a large pot. 

2. Place beef shank in, and simmer for 1 1/2 hours. 

3. Let cool overnight. Lift meat out, trim off gristle and cut meat into medium sized pieces; set aside. 

4. Skim fat from the surface of stock, or strain through a fine sieve.

5. Return stock to heat, and bring to a boil. 

6. Add onions, carrots and rutabaga. Season with a pinch of pink himalayan salt. 

7. Simmer for 1 hour. Add potatoes, and simmer until tender, 15 to 20 minutes. 

8. Stir in the leeks, cabbage, parsley and reserved meat. 

9. Simmer for 10 minutes, or until cabbage is tender.

Cawl is a stew made from beef, and root vegetables. Cawl vary from region to region, and even season to season, often including whatever vegetables are fresh and available. Cawl can be eaten in one bowl, although often the broth will be served first followed by the meat and vegetables, it tastes better the next day and the day after that, so don't be afraid to make it in advance

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Lunch or Dinner

Asian Chicken Soup

INGREDIENTS 

• 1 lb. Chicken (chopped)

• 1 pieces medium sized Chayote squash

• (Sliced into cubes)

• 2 cloves of garlic, peeled and minced

• 1 thumbs of ginger, julienne

• 1/2 medium-large onion, sliced

• 2 cups of water

• 1 bunch of Moringa tops

• Pinch of pink Himalayan salt

• 1 tablespoon coconut oil

INSTRUCTIONS

1. Heat coconut oil in a pan, sauté garlic, onion, and ginger.

2. Add the chicken and cook, stir for 3 minutes or until chicken juice runs clear.

3. Add a pinch of pink Himalayan salt, mix occasionally for 2 minutes.

4. Add 2-3 cups of water. Cover and simmer for 40 minutes.

5. Uncover and add Chayote squash, mix and cover for 5 minutes. Let it cook.

6. Stir well, add Moringa tops and cook for another 1-2 minutes.

7. Serve

Asian Chicken Soup usually served as an appetizer or a main entrée. Traditionally, this dish is cooked with chicken, wedges of green chayote squash, and leaves of moringa ginger flavored broth with onions. This dish is packed with Antioxidant from Selenium and loaded with Vitamin A, Folate, Magnesium, Manganese and many more.

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Dinner

Italian Shredded Pork Stew

INGREDIENTS

• 2 medium sweet potatoes, peeled and cubed

• 2 cups chopped fresh kale

• 1 large onion, chopped

• 2-1/2 pounds boneless pork shoulder

• 14 ounces cannellini beans

• Pinch of pink Himalayan salt

• 36 ounces each chicken broth

• 1-1/2 teaspoons Italian seasoning

• Combine all together and get 1-½ teaspoon

  • 1 tablespoon dried basil.

  • 1 tablespoons dried oregano.

  • 1 tablespoon dried thyme.

  • 1 tablespoon dried marjoram.

  • 2 teaspoons dried sage.

  • 1 tablespoon dried rosemary.

• 3 garlic cloves, minced (optional)

INSTRUCTIONS

1. Place the sweet potatoes, kale, onion and garlic in a 5-qt. slow cooker. 

2. Place pork shoulder on vegetables. Add the beans and seasonings. 

3. Pour broth over top. Cook, covered, on low until meat is tender, 8-10 hours.

4. Remove meat; cool slightly. Skim fat from cooking juices. 

5. Shred pork with 2 forks and return to slow cooker; heat through.

This dish is a warm, soothing meal for dinner, This Pork Stew recipe has the comfort food flavors & is so delicious, The pork comes out so tender, perfectly seasoned and shreddable without falling apart, and with few potatoes, beans and kale add to the flavors

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Dinner

Cauliflower and Brussels sprouts Salad

INGREDIENTS

• 2 garlic cloves

• 6 tablespoons clarified butter, softened

• 1/4 cup drained small capers, rinsed

• Grated zest of 1 lemon

• 3 tablespoons chopped marjoram

• 1 pound Brussels sprouts

• 1 small head (1/2 pound) white cauliflower

• 1 small head (1/2 pound) Romanesco (green) cauliflower

INSTRUCTIONS

1. Pound the garlic in a mortar until smooth. Stir the garlic into the clarified butter with capers, lemon zest and marjoram. Season to taste with pepper. (The clarified butter can be made a day ahead and refrigerated. Bring to room temperature before serving.)

2. Trim the base off the Brussels sprouts, then slice them in half or, if large, into quarters. Cut the cauliflower into bite-sized pieces.

3. Bring a large pot of water to a boil. Add the Brussels sprouts and cook for 3 minutes. 

4. Then add the other vegetables and continue to cook until tender, about 5 minutes. 

5. Drain, shake off any excess water, and then toss with the caper butter. Toss again and season to taste.

This family of vegetables is often touted for its nutritional properties, which include being a good source of vitamin A, vitamin C, vitamin K and folate. In fact, a single serving of this salad should provide your full daily recommended value of vitamin C.

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Snacks

Strawberry and Cantaloupe Smoothie

INGREDIENTS

• 10 strawberries medium size, hulled and quartered - you can also use frozen strawberries

• 3/4 cup cantaloupe flesh cubed

• 1/2 medium Apple ideally frozen

• 1 tbsp water or more to taste

• 1 to 2 tbsp Coconut milk

INSTRUCTIONS

1. Place the fruits in your blender (this is my blender). Start the blender and process until smooth. If the smoothie is too thick or your blender needs a little help, add about one tablespoon of water and blend again.

2. For a thicker smoothie, add one to two tablespoons of coconut milk. You might need to add more water or milk.

3. Serve immediately.

This healthy Strawberry and Cantaloupe Smoothie recipe is the best way to cool off, Thanks to the natural sweetness of cantaloupe melon, there is no need to add any sugar to this healthy drink!

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Grilled Peaches with Cinnamon, and Vanilla

INGREDIENTS

• 4 peaches ripe medium to large, quartered and pitted

• 1 teaspoon vanilla extract

• 1 teaspoon ground cinnamon

INSTRUCTIONS

1. Preheat the oven to 400 degrees.

2. Lightly mist a rimmed cookie sheet with olive oil cooking spray.

3. In a medium bowl, mix together the vanilla, and cinnamon. 

4. Toss the peach wedges in the marinade to coat well. 

5. Place peaches on the cooking sheet and roast for 20 minutes or until the peaches are tender and golden.

This simple grilled peach recipe includes 2 toppings for peaches that really go well with the fruit’s natural sweetness: cinnamon, and vanilla. Perfect as a special snack and tasty treat that you can feel good about indulging in.

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Avocado Hummus Recipe

INGREDIENTS

• 2 avocados, large, peeled and seeded.

• 1 (15-oz.) can garbanzo beans (chickpeas), 

• rinsed and drained

• 1 garlic clove, minced

• 1 tablespoon fresh lemon juice

• 2 tablespoons avocado oil or extra virgin olive oil, 

• plus additional for garnish, optional

• Himalayan Pink Salt to taste (HPS)

INSTRUCTIONS

1. Dice one avocado and set aside. 

2. Mash the remaining avocado, garbanzo beans, garlic, lemon juice, olive oil, HPS, and mix together until smooth. 

3. (The mixture can also be pureed in a blender or food processor.)

4. Gently stir the diced avocado into the hummus mixture. 

5. Drizzle with avocado or olive oil if desired; serve.

6. Unmold onto a serving platter, drizzle with avocado or olive oil and sprinkle with chopped flat leaf parsley.

Avocado Hummus is healthier than traditional hummus with the addition of avocados! Avocados are a great source of monounsaturated fat which help to keep you feeling full longer and counteract bad cholesterol (LDL's). They are also chock full of vitamins, minerals, and are a good source of fiber.