The following recipes in My America by Kwame Onwuachi can easily be made without gluten and the top nine food allergens*.
*Only nine foods are responsible for about 90% of food allergies in the United States. They are: wheat, milk, soy, egg, peanuts, tree nuts, fish, shellfish, and sesame. These recipes can easily be made without those top allergen ingredients.
The specific recipes below have been audited. It’s important you understand that your version (of the same recipe) may not follow Without Options guidelines.
Full recipes are found in the cookbook (they’re not mine to share), but you can borrow a copy from your local library or purchase your own here.
KEEP IN MIND: I’ve only audited the main recipes — author notes, variations, and serving suggestions may contain gluten & the top allergens.
You are responsible for sourcing safe ingredients. Check out my Food Label Guide to learn how.
Recipes with an asterisk * can also be made vegan.
GINGER-GARLIC PUREE (GGP) pg 5*
HOUSE SPICE pg 6*
BERBERE pg 9*
CURRY POWDER pg 10*
ROASTED GARLIC PUREE pg 11*
TAMARIND GLAZE pg 12
BROWNING pg 13*
NITTER KIBBEH OIL (NKO) pg 21*
LOUISIANA-STYLE HOT SAUCE pg 23*
CALYPSO SAUCE pg 24*
PEPPA SAUCE pg 25*
PIQUE pg 26*
SHADO BENI CHUTNEY pg 27*
SOFRITO pg 28*
GREEN SEASONING pg 29*
RECAITO pg 30*
MOJO SAUCE pg 31*
SPICE PICKLING LIQUID pg 32*
CHICKEN STOCK pg 33
VEGETABLE STOCK pg 36
PERFECTLY STEAMED RICE pg 46*
YELLOW RICE pg 51*
RED BEANS AND RICE pg 52
LOWCOUNTRY RICE pg 62
JAMAICAN CALLALOO pg p72*
COLLARD GREENS pg 74
FOSSOLIA pg 76*
TOSTONES pg 77*
CUCUMBER AND AVOCADO SALAD pg 87*
RED BEAN SOFRITO pg 99*
BRAISED WHITE BEANS pg 102
CHANNA (CHICKPEA CURRY) pg 103*
YEKIK ALICHA pg 109*
FUFU pg 111*
MISIR WAT pg 116*
POLLO ASADA pg 164
BROWN STEW CHICKEN pg 168
POLLO GUISADO pg 176
CURRIED CHICKEN pg 177
BOILED TURKEY NECKS pg 186
AWAZE TIBS pg 196
TRIPE AND BEAN pg 202
CRACKLINS pg 204
PORK BELLY GEERAH pg 210
CURRIED GOAT pg 223
SOURSOP GRANITA pg 268*
Always use safe handling practices when preparing gluten and allergen-free recipes:
Wash hands with soap and water (hand sanitizer does not remove allergens).
Wipe down all surfaces and use clean equipment.
Avoid cross contact of ingredients that aren’t safe and be mindful that allergens can become airborne in flour or powdered form.
Don’t share equipment among recipes. For example: use a dedicated spoon for regular pasta and another for gluten-free pasta — don’t use one spoon to stir both pots.
Clean your grill, use a clean grill pan, or tin foil barrier when preparing a Without Options recipe.
Save the packaging (or snap a photo of the ingredient list) of any processed items you use in a Without Options recipe. You can then share that information with your food sensitive guests if necessary.
Spirits and liquor are exempt from labeling laws and may contain allergens. For this reason, always consult guests before serving them alcohol (whether in a recipe or on it’s own).
Regarding processed ingredients: Always inspect the label of each product, every time, as manufacturer’s recipes and formulas can change (often without warning) and can vary between product size.
