Best Gluten-Free, Low-Salicylate, Sulphite Free, Eggless Pancakes of All Time!

Ok, this pancake recipe is the best pancake recipe OF ALL TIME.  Even if you have no food allergies at all, TRUST ME.  These pancakes taste WAY better than anything you will make out of a box.  I’m going to post the Gluten Free version, but you can make these with regular white flour as well.

I always double and triple the recipe and put the extras in a ziploc bag.  It provides me with a filling meal for several days, and is great to eat in a hurry.

GF, SSF, Pancakes

2 cups Flour (GF or Regular, depending on your allergy — I use Betty Crocker’s Gluten Free All Purpose Rice Flour Blend from Walmart Right now)

2 T Sugar

1 tsp. Baking Soda

1 tsp. Sea Salt

1/4 cup unsalted butter (check for Annato if your tolerance is super low)

1  cup milk

1 cup plain Greek yogurt

1 peeled, grated Golden Delicious Apple (low sal, so be careful!)

Sift together flour, sugar, baking powder, and sea salt.  Cut butter with two knives until mixture resembes course meal.  Add milk and whisk until smooth.  Cook pancakes!




CHAYOTE!  It looks like a green pear, feels like an apple, and is a member of the squash family — and and tastes neutral enough to go with almost anything!

As one of the only vegetables in the world I can eat, I’m relying on it several times a week now to provide potassium and vitamin C.  There are many ways to prepare Chayote, but here’s my current favorite.

Using latex gloves on your hands (the skin of the Chayote produces a sticky substance that is a skin irritant), peel the Chayote with a peeler, cut it in half, and scoop out the pit.  Chop and throw into a large pot.  Caramelize with butter, sugar and sea salt (to taste) til soft and brown on the edges (the browner, the sweeter).  

And that’s it!  It’s delicious, and you might have to fend off the rest of your family.  You can grill it, bake it, pop it in a soup or even eat it raw, and you can find it at your local Asian or Latino food market … or even Walmart!  Whatever you do, if you need a low-sal, sulphite-free diet, this is one essential that you MUST eat regularly in your diet to keep your body healthy and give you the nutrients you need.

Becky’s Simple SSF Salad Dressing!

If you struggle with salicylate/sulphite sensitivities, you will quickly realize that your vegetable options are limited.  Very, very limited.  BUT … there’s hope!  Becky has created a delicious salad dressings that will spruce up your shredded iceburg lettuce.  Behold!

BECKY’S Simple SSF Salad Dressing

In a Blender add

*1/3 cup white sugar,

*1/3 cup malt vinegar,

*1 tsp sea salt.

Turn blender on medium and slowly add 2/3 cup safflower oil. Stir in 1 T ofPoppy Seeds if desired. That’s all!

Serve over iceburg lettuce, or toss in quinoa, chopped celery, bamboo shoots or bean sprouts for some variety.  If your tolerance is pretty good, you might even be able to get away with adding in a few pomegranate seeds.  Enjoy!


Apple Muffins! (Eggless and Sulphite/Salicylate Free)

Ok.  This is my ultimate go-to travel snack.  It freezes well (if you put them in a ziplock freezer bag) and if you store them in an air-tight container, these muffins can last for several days without refrigeration or the need to reheat.  I use these all the time for soccer games, weekend getaways, camping trips or vacations when I can’t cook everything from scratch!  They also can be tucked inconspicuously on a plate for brunches or church breakfasts or bridal/baby showers so that you can “match” what everyone else is eating and avoid long conversations about your food issues.  🙂
Best of all, they are so delicious that everyone else will want to eat them, too.  And you get protein, grains, and fruit all in one small meal!  In fact, as soon as I finish this post I am going to go whip up a double batch to take with me on a weekend getaway/plane trip.
Becky’s SSF Apple Muffins
All purpose flour, 1 1/2 cup
Baking soda, 1/2 tsp
Splash of Malt Vinegar (to react with Baking Soda)
Sea Salt, 1/4 tsp
White Sugar, 3/4 cup
Plain Greek Yogurt, 1/2 cup
Safflower Oil, 1/2 cup
Peeled, Grated Golden Delicious Apple, 1 cup
  1. Sift together Flour, Baking soda, and salt. Set it aside.
  2. Mix yogurt and white sugar till it is dissolved. To this add safflower oil,and splash of malt vinegar.  Mix well.
  3. Add this mixture to the flour mixture and mix till its blended well. Then add the grated apple and mix to form a homogeneous mixture .
  4. Pre-heat the oven to 350 F. Grease and flour the muffin pan and evenly divide the batter into 12 cups.  (Or use paper liners, which makes them easier to freeze).
  5. Bake for 15 minutes or until a fork inserted into to the center of a muffin has come out clean.
  6. Cool down.
Yield: 12 muffins. 
*  If you don’t have SSF food intolerance issues, you can add 1 tsp. cinnamon, 1 1/2 tsp. vanilla, 1 1/2 tsp. baking powder, use regular vegetable oil and salt plus the apple variety of your choice, and eliminate the malt vinegar.  Walnuts are an optional topping as well.

So, what CAN you eat?


At every single public meal, I am invariably asked … so, what CAN you eat?  As there are only 30ish ingredients that we have identified so far in all the world, it is actually much easier to answer THAT question than, “what are you allergic to/intolerant of”?

If you are new to the sulphite/salicylate intolerance world, I hope you will find this list helpful.  Please note that everyone’s tolerance levels are different (mine seem to be pretty extreme), so this is just a list of what I personally have been able to tolerate.  I hope you will find some items here that you can tolerate as well!

Grains/Starch: Homemade Eggless Bread (See “Grandma Van Doren’s Bread”), Chick Peas/Garbanzo Beans, Black Beans, White Navy Beans, Black-Eyed Peas, Lentils, Quinoa, Rolled Oats, Rice, Pasta (have to check the boxes very carefully), Homemade Granola (see Becky’s Recipe), OLD PEELED white potatoes, NAME BRAND RICE KRISPIE CEREAL

Fruit: PEELED Golden Delicious Apples.   Also, for most SSF people bananas are a great option, but I seem to react to them, which probably indicates an amine intolerance as well.  The apples must be eaten sparingly, as they can still cause a reaction.  So I can do an apple every other day or so.  We are actively researching how to raise my fruit quotient.  Lime may also be on this list, but requires more experimentation.

Vegetables: Celery, iceburg lettuce, bean sprouts, bamboo shoots, chayote, leek (?)

Protein: Chicken, turkey, fish (must make sure it has not been preserved with sulphites!!!!), beef

Dairy: Milk, cream, unsalted butter, condensed milk (from the can), Plain Greek Yogurt (read labels carefully — and plain, NOT vanilla), fresh mozerella cheese, MAYBE Lake Cheese (made from Sheep’s Milk) from Costco, Babybel cheese, Kraft Ricotta (may be a problem)

Fat and Oil: Unsalted butter, safflower oil

Seasonings/Other: From-scratch-caramel, Sea salt, white sugar, baking soda, malt vinegar (use sparingly as corn malt is mixed with barley malt), golden syrup, low-sodium soy sauce, decaf coffee, cocoa powder.  I also often survive on Lay’s Kettle Cooked Original Potato Chips (made with sea salt), which I douse in malt vinegar.

Alcohol: Vodka and bourbon (BUT HAVE TO CHECK IF THEY ARE DISTILLED FROM CORN — IF SO, NO GO).  I think Grey Goose Vodka seems to work pretty well.  Smirnoff will crush you (because it is corn distilled).

Beverages: Bottled/tap water (need to check ingredients as sometimes things are added), milk (in the winter I heat mine up and put some sugar in it so it is kind of like tea), decaf coffee, greek yogurt smoothies that you make yourself, Perrier, San Pellegrino.

Be careful of: Bottled/tap water, toothpaste, vitamin supplements, shampoo, lotion.  Read your labels carefully.  I use a baking soda based toothpaste that still has some issues, but DO NOT USE A MINT BASED TOOTHPASTE!

EATING OUT: I have found that I can eat Dunkin’ Donuts Chocolate Frosted donuts in moderation.  I will still get a sore throat sometimes, but my reaction is small (1-3 donuts per day).  I also seem to be doing OK with Starbucks Decaf Mocha Frappacinos.  In a restaurant, I order buttered pasta noodles and season with sea salt.  Or I ask for a chicken breast/fish seasoned only with butter/safflower oil and sea salt.  Unseasoned hamburger patties wrapped in iceburg lettuce are another possibility, although I don’t do really well with that (possibly a problem with the amines).  I will occasionally try my luck with a baked potato with butter and sea salt (avoiding the skin, of course).  Chocolate mousse or whipped cream (from scratch) is usually ok as a dessert option, but a rare find.  Homemade flour tortillas (from scratch at the restaurant) can work as well, but you have to be careful about what kind of oil they use (if any) when they make them.  Thankfully, most restaurants (non-fast food) can accommodate a request for buttered pasta or a plain chicken breast or fish filet.

Here are some other great websites so that you can start to test your tolerance levels for yourself.

White Pizza (Sulphite/Salicylate Free)


There is little I have missed more in my new food adventure than pizza.  Watching my entire family scarf down delicious doughy cheezy yumminess while I nurse a bowl of Rice Krispies and milk can be pure torture.  Thankfully, Becky adapted an amazing home-pizza recipe that those with sulfite/salicylate issues can enjoy!

Here is the simple recipe:

Becky’s Sulphite/Salicylate Free White Pizza

4 cups all-purpouse flour

1 3/4 cup warm water (105*) 

1 tsp yeast

1 tablespoon sugar

2 tablespoons safflower oil

1 1/2 tsp sea salt 

Mixed together water, sugar, and and yeast let set for ten minutes or until foamy. Add remaining ingredients and knead until smooth. Put the dough in an oiled bowl and cover with plastic wrap. Let rise for 45 minutes. Preheat oven and pizza stone to 500 degrees. Shape dough into two circles on parchment paper and let rest for ten minutes. Brush edges with butter. Sprinkle with fresh mozzeralla cheese and bake for approximately 10 minutes.

Becky’s Low-Sal/Low-Sulphite Free Chicken Salad

Becky's SSF Chicken Salad tastes great as a sandwich!

Becky’s SSF Chicken Salad tastes great as a sandwich!

This high protein, low-fat treat makes for a great lunch option.  Even if you don’t have a salicylate/sulphite intolerance, Becky’s genius substitution of Greek Yogurt for mayonaise is a switch you will definitely want to make!

Becky’s SSF Chicken Salad goes great with the SSF Bread as a sandwich, or is especially yummy on Kulchas (recipe coming soon!).  I try and eat it on bread to make it last longer, because otherwise I would eat it all at once — ha!

Here is her simple, yet wonderfully healthy recipe.

Becky's Low-Sal/Sulphite Free Chicken salad
Two chicken breast or four thighs cooked and chopped
3 stalks celery, chopped
2 tablespoons malt vinegar
1/4 cup plain Greek yogurt
Salt to taste

Mix together all ingredients and adjust seasoning as needed.  To make a sweeter salad, add in peeled chopped golden delicious apples!
Try not to eat it all at once!

Try not to eat it all at once!

Becky’s Chicken and Rice Soup

On a cold and wintery day, nothing could be more stomach-warming than Becky’s delicious Chicken and Rice Soup!  It’s soft, warm, packed with healthy goodness … AND no sulphites and low/no salicylates!  It freezes really well, too, if you want to portion it out into single-sized servings for later (but I’ll bet it will be gone long before then!).

Enjoy — I know I did!Image

Becky’s SSF Chicken and Rice Soup

1/4 cup butter
1/4 cup white flour
2 cups milk
4 cups chicken broth
3 stalks celery, chopped
2-3 cups boiled chicken thighs, diced
3 cups cooked rice
sea salt to taste
In a 3 quart or larger pot melt butter and flour together. Cook on medium heat stirring constantly until the flour is slightly browned and smells nutty. Remove from heat. Add milk. Return to heat and stirring constantly bring to a boil. Boil for one minute. Add remaining ingredients and heat though.

Becky’s Green Banana Oat Muffins (Low Salicylate and Sulphite Free!)

When Becky told me she had made me some banana muffins, my heart gave a little tired sigh.  You see, when you can’t bake with eggs, you CAN bake with bananas as a substitute.  So at first everything tastes pretty good, but after a while, EVERYTHING baked starts tasting banana-y.  No bueno.
But this was master baker BECKY talking.  So I took a bite and was BLOWN AWAY.  I am ashamed to admit that these muffins were so addictive that I ate an entire batch in just TWO DAYS.  And no, I did not share!  These banana muffins have just a hint of banana flavor, and that note expertly balances out the warmth of the oats without overpowering it.  It turns out that by a happy accident, Becky used slightly UNDERRIPE bananas, resulting in the light flavoring and some nice banana bits for added texture.
I immediately begged her for the recipe through facebook messages, texts, and phone calls.  And when I learned that muffins freeze well, I was even more excited to get my hands on the secret ingredients!  This is a GREAT, HEALTHY go-to grabbable snack, which is really tough to find if you have problems with salicylates and sulphites.  Now these muffins are going to be my go-to for long car trips, MOPS breakfasts, and soccer games … not to mention my kids’ lunches! The possibilities are endless.  Enjoy!
Becky’s Green Banana Oat Muffins (Salicylate and Sulphite Free!)
1 cup butter
1 cup white sugar
4 bananas, slightly under ripe
1 1/2 c greek yogurt
1 1/2 old fashioned rolled oats
1 tablespoon baking soda
2 cups whole wheat flour
In a large mixing bowl beat butter and sugar and until fluffy with a hand mixer. Add whole banana and mix with mixer until the banana is mostly smooth. (The same consistency as smashing with a fork, just easier :)) Stir in yogurt. Add remaining ingredients and mix until just incorporated. Spoon batter into lined muffin tins, about 2/3’s full. Bake at 350 for 18-20 minutes until a toothpick inserted in the middle comes out clean. Makes approximately 30 muffins.

Becky’s Lentil Soup




In my family, the phrase “lentil soup” reminds us all of a running joke about the horror of “bean weeks”.  When my clan ran low on cash, us nine kids were urged on to eat bowls of cheap beans with stories of “Esau selling his birthright for a pot of lentils.”  Trust me.  None of us wanted to sell our birthrights for a pot of lentils.  Esau … you crazy.

In fact, I rank lentil stew as the top #4 grossest food in the world, coming in right behind my personal ranking of 1) Corn Pudding 2) Sloppy Joes and 3) Shepherd’s Pie.  Apologies to Becky and Sarah, who make a Mean Sloppy Joe!  🙂

But BECKY’S LENTIL SOUP … ah, that is another matter entirely!  It has COMPLETELY changed my mind on lentils.  I ate this stuff as fast as I could.  Warm, filling, and the chicken was…

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