Monday, October 19, 2009

MSPI Recipes and meal ideas

MSPI Safe Recipes
What is MPSI?
Milk & Soy Protein Intolerance. It is very common in babies born in the Midwest. The intestines are being damaged in a person with MSPI.
The way to deal with it is to cut milk and soy proteins out of the baby's diet, which, if breastfeeding, means the mother eating foods that are safe and don't contain milk or soy proteins.

Soy protein is usually straight forward on ingredient lists (soy, soy protein, textured vegetable protein).
Common ingredients that mean the product contains milk: milk, cream, milk solids, nonfat dry milk, casein/caseinate, whey, milk chocolate, butter, lactalbumin, margarine, artificial butter flavor, hydrolysates, curds, custard, ghee, lact-anything.
May contain milk protein: chocolate, flavorings, natural flavorings, starter distillate.

Starting out can be overwhelming, but hang in there. It can take 2-4 weeks, in most cases, for the milk and soy proteins to be out of your body and breastmilk. And you are not alone!
If people give you a hard time (and they most likely will at some point), stand firm. You know you are doing the best thing for your baby/yourself. You are the one who has to deal with the consequences, and intolerance damages the gut. That is not something you want to mess with. Always double check ingredients, well meaning people often don't understand the different ingredients to watch out for, and so don't realize that the dish they think is “safe” is not.

Many recipes can be modified to be MSPI safe. I've found that I don't miss cheese in dishes like I thought I would, I think we overcheese things. Choosing to have a God glorifying attitude is one of the best ways I've found to cope with my food intolerances. If I choose to have a good attitude, and remember why I am doing it (for my baby, my body) it becomes easier to serve our children and take care of our bodies.
Doing research before going somewhere, and taking food along, if you don't know there will be a safe option is a great idea, so when you get there, you don't spend a lot of time stressing over whether you can eat something, and you know you always have something you CAN eat.

Eating Out with MSPI
MSPIMama - she has a lot of good websites linked on her right sidebar.
A LOT of recipes from can be or already are MSPI safe. By not adding cheese, or using coconut milk, rice milk or almond milk in place of cow milk, they can be MSPI safe. Remember to ALWAYS check ingredients in condiments and milks, etc. The recipes at Crockpot365 are also gluten free!
Milk Works has a listserve with support for moms eating MSPI diets Just email the address and ask to be added to the list.

I am not a fan of refined white sugar or flour. I encourage using whole wheat flour, a good mix is ½ whole wheat flour and ½ unbleached, unenriched “white” flour, makes the recipe light enough, but much healthier.

I've changed any margarine to coconut oil or oil or applesauce. I recommend experimenting to find out what works for you. Look for expeller pressed, unrefined Coconut Oil (Whole Foods has the best price locally, online try ).
Healthy Fats are GOOD for us! Lard, tallow, butter(if you're not MSPI), Coconut Oil, Grapeseed Oil, Olive Oil, etc. Refined oils like canola and vegetable, to name two, are not healthy.
For more on why I don't use margarine see:
Great Series on Fat

Instead of using butter or margarine on bread, etc., I will use Earth Balance spread. It's delicious and taste like butter, but is MSPI safe! It can be found online, and at HyVee or Whole Foods.

In place of milk, I use Coconut Milk, Almond Milk or Rice Milk. Refirgerated Rice Milk is NOT dairy free, they are badly cross contaminated.
I use plain Almond or Rice milk in cooking, Vanilla for hot cereal, etc. and Chocolate Rice/Almond milk for heating for Hot Chocolate or drinking cold for a delicious treat.

Is a seed, it's a complete protein, because it has all the amino acids!
1 cup quinoa
1 1/2 cups cold water or chicken broth

Soak Quinoa for 15-30 minutes in water, it helps it to cook evenly and prepares the seed to be cooked and digested. If time is short, use hot water for five minutes.
Drain into a fine mesh strainer, rinse, return to pot. Add liquid.
Cover, bring to boil, lower heat to simmer for about 15 minutes, remove lid, continue simmering until liquid is mostly absorbed.
Serve with salt and pepper, or make breakfast with dried cranberries, raisins, etc, and honey or maple syrup and cinnamon.

Blueberry Muffins
¾ c. rice milk ½ c. natural sweetener
¼ c. oil 2 tsp. Baking powder
1 egg or egg replacer ½ tsp. salt
2 c. flour 1 c. fresh, canned(drained), or frozen
Heat oven to 400. Grease bottom of 12 muffin cups or line with paper cups. Beat the rice milk, oil, and egg in a large bowl with a fork of wire whisk. Stir in flour, sugar, baking powder, and salt all at once just until flour is moistened (batter will be lumpy)
Fold in blueberries. Divide evenly into muffin cups.

Pumpkin Pie
1 envelope unflavored gelatin ½ c. natural sugar
1/3 c. water 1 tsp. Cinnamon
2/3 c. rice milk ½ tsp. ginger
1 can pumpkin ½.tsp. salt

Let the gelatin sit in the water for a minute before dissolving it on low heat, and then throw the rest of the ingredients in the pot and mix together. Pour into a prebaked or graham cracker crust. Then refrigerate for a couple of hours.

Dinner Rolls
2 ½ c, warm water 1/3 c. oil
2 pkgs. Quick rise yeast 2 eggs, beaten
1 tsp. Salt Flour
1/3 c. sugar

Stir ingredients together with enough flour to make a stiff batter. Let rise. Stir 3 or 4 cups flour in mixing bowl. Stir yeast mixture down into flour; mix well. Knead until dough can be handled. Let rise and form rolls; let rise again. Bake for 25 minutes in a 350 oven.

Pizza Dough
1 ½ c. water, warm not hot 1 ½ tsp. salt
1 ½ Tbsp. Olive Oil 3 ¾ c. Flour
1 ½ Tbsp. Natural Sugar 1 pkg. Quick rise yeast

Mix ½ c warm water with yeast and let sit. Mix other ingredients. Add yeast mixture. Let rise. Pat out in pan and add toppings. Bake at 400 for 15 minutes. (I usually bake the crust for about 10 minutes before adding the toppings and I make individual pizzas so I can put cheese on the other ones and keep it off mine.) Toppings: meat, veggies, sauce, etc.

Biscuits Supreme
2 c. flour 2 tsp. Natural sugar
4 tsp. Baking powder ½ c. coconut oil, softened or Earth Balance
½ tsp. Salt 2/3 c. rice milk
½ tsp. Cream of tarter

Heat oven to 400.
Knead for about 1 min. Roll out cut with a glass of cookie cutter or you can drop rounded tbsp on cookie ungreased sheet. Bake for 10-12 minutes.
1 ¾ c. flour 1 ¼ c. rice milk
3 tsp. Baking powder ½ c. oil/Earth Balance
½ tsp. Salt 2 stiff beaten egg whites or egg replacer
2 beaten egg yolks or egg replacer

Mix and bake in waffle maker.

Spaghetti Sauce
12 oz. Can tomato paste 1 tsp. basil
3 c. water ½ tsp. salt
2 Tbsp. onion ½ tsp. Garlic powder
1 Tbsp. honey 1/8 tsp. Pepper

Cook at least 20 minutes. Serves 4-6

Easy BBQ Crock Pot chicken
1 c. organic ketchup ¼ c water
1 c natural/brown sugar 1 med onion

Mix sauce, lay chicken (legs, wings, or breasts) on bottom of crock pot and pour sauce on top. Cover and cook on low for 6-8 hours or on high for 4-5 hours.

Oven fried chicken
¼ c oil/Earth Balance ½ tsp. salt
½ c. flour ¼ tsp. pepper
1 tsp. Paprika 3-3 ½ lb cut up broiler-fryer chicken

Heat oven to 425.
Melt Earth Balance in rectangular pan, 13x9x2 inches in oven.
Mix flour. Paprika, salt and pepper. Coat chicken with flour mixture. Place chicken skin side down in pan. Bake about 30 minutes. Turn chicken; bake about 30 minutes longer or until juice is no longer pink when center of thickest pieces ore cut/
Chicken fingers:
Substitute ½ lbs. Boneless skinless chicken breast halves. Cut crosswise into 1 ½ inch strips. Decrease oil/EB to 2 tbsp. After coating with flour mixture toss with melted oil in pan. Bake uncovered 15 minutes. Turn strips; bake 10 to 15 minutes longer or until juices are no longer oink in center.

Easy Barbecue Meatballs
1 ½ lbs. Hamburger ¼ tsp. pepper
1 c. quick oatmeal 1 T. minced onion
12 oz. Rice milk 1 egg or egg replacer
1 tsp. Salt

Mix above ingredients together and form into balls. Place in a 9x13-inch pan; do not layer.
Mix together:
1 c. ketchup ¼ tsp. Garlic powder
¾ c. natural/brown sugar 2 tsp. Liquid smoke(optional)
Mix and pour over meatballs; bake for 1 hour.

Orange Muffins
½ c orange juice ½ c. uncooked oatmeal
2 eggs beaten or egg replacer ½ c. oil
½ c. natural sugar.
Mix well.
1 ¼-1 ½ c. flour ¼ tsp. Baking soda
½ tsp. Salt 2 tsps. Baking powder
Mix well. Fill paper cups in muffin tin 2/3 full. Bake at 375 for 12-15 min.
Makes 12

Whole grain bread
1 ½ c. uncooked oatmeal ¼ c. wheat germ
4 - 4 ½ c. flour 2 pkg. Dry yeast
2 c. water 2 T. natural Sugar/honey
2 T. Oil 2 tsp. Salt

Stir together 2 c. flour and yeast.
In a sauce pan combine water, sugar, oil, and salt. Heat until warm. Mix with the flour and yeast until smooth. Add the rest of the flour, oatmeal, and wheat germ. Flour counter and knead for 5 minutes. Let sit covered for 20 minutes. Pun into 2 greased pans and let sit another 20 minutes. Bake at 400 for 30 minutes.

Rice Pudding Cereal
2 c. cooked rice 2 c. rice milk- I like vanilla flavored
2 eggs or egg replacer sugar and cinnamon to taste

Beat eggs, add milk, and stir. Add to rice in saucepan. Cook over medium heat to boiling, stirring constantly. Add sugar and spice, cooking and stirring to desired thickness

Sloppy Joes

3 lb. Hamburger 5 T. ketchup
½ - 1 tsp. Garlic salt or powder 3 T. brown sugar/natural sugar
1 ½ tsp. Lemon juice ½ - 1 T. dry mustard
3 T. vinegar

Brown and drain hamburger. Add everything. Bring to a boil. Simmer for 30 minutes. You might need to add more ketchup if it needs to be more wet.
Serve over Rotella bread.

Cream Of Soup
Easy Cream Of soup
1 1/2 c chicken broth
1 1/2 c milk(I use coconut)
3/4 c flour

Combine all of the chicken broth (1 1/2 cups) and 1/2 cup of milk in a sauce pan and heat over medium heat on the stove. In a separate bowl, whisk the remaining 1 cup of milk with 3/4 cup flour.
When the broth and milk have begun to boil, reduce heat, and slowly stir in the milk and flour mixture. When everything is fully incorporated, set the pot aside to cool. Season to taste with mushrooms, bits of chicken, salt and pepper. I usually put mine into recipes or jars.

Easy Pumpkin Squares
1 egg
½ cup pumpkin
½ cup oil (any kind)
1/6 cup water (don’t stress over this measurement; just fill 1/3 measuring cup halfway full … you can empty or add water as necessary until you’re right at the halfway mark)
¾ cup natural sugar
½ tsp salt
1 cup gluten-free flour mix* or regular flour
¼ tsp baking powder
½ tsp baking soda
¼ tsp each ground cloves, ground nutmeg, ground cinnamon (or ¾ tsp pumpkin pie)
Beat egg and add other wet ingredients; mix well. Add dry ingredients. Pour into a lightly greased 9 x 13 pan. The batter will just cover the bottom of the pan. Sprinkle some cinnamon over the batter if you like. Bake about 25 – 30 minutes. Squares will be thin and moist. Let cool before cutting.
The original recipe called these “bars” and included frosting. These treats are too light and delicate to be called bars or need frosting. If you want to gussy them up a bit, feel free to sift confectioner’s (powdered) sugar on them. Add the confectioner’s sugar right before serving and do not cover. Because they are moist, covering them will cause the confectioner’s sugar to “melt” into the squares.

Designer Impostor Chicken Rice-a-Roni
1 c. brown rice
2 c. chicken broth (1 can plus a little water makes 2 cups)
1 chopped onion
1-2 stalks chopped celery
can of black, kidney or other beans (or 1 1/2 cups cooked dry beans)
salt and pepper to taste
Saute onion and celery in a little water or oil 5 minutes until limp.
Add chicken broth and rice, salt and pepper; bring to a boil.
Reduce heat, cover and simmer 45 minutes until rice is cooked and liquid is absorbed. Drain and rinse beans.
Add and heat through. (Freezes fine in single serving sizes.)

Easy Casserole
Cream of Soup

Mix all together.
Bake for 30 min at 350.

Faux Chicken Pot Pie
Cream Sauce
Bisquick Mix plus ingredients to make biscuits

Put in a casserole.
Top with the Bisquick mix, using recipe on box.

Green Bean Casserole
green beans
cream sauce
French fried onions

Mix together Green beans and cream sauce in casserole. Top with onions. Bake at 350 until it is heated through and onions are nice and crisp.

Oven Fries
Slice into fry shapes a potato. Spray with olive or grapseed oil. Sprinkle with Salt and Pepper. Bake at 350 for 30-40 minutes.

Breakfast Burritos
10 eggs
diced potatoes (about 4 cups)
salt, pepper

Cook sausage, drain and set aside.
Cook potatoes until golden or to your liking.
Add sausage and then eggs.
Put in flour tortillas. Top with salsa, if so desired.

Other food ideas:
Eggs fried in coconut oil with safe bacon
Pasta with sauce or oil and vinegar
Peanut Butter & Jelly or Honey on bread or rice cake
Chicken, Egg or Tuna Salad
Chips and salsa, guacamole (avocado, lemon juice, salsa, salt)
Chicken Fried Rice
Rice cake topped with honey and peanut butter, banana slices and cinnamon
Larabars from Hyvee or health food stores are delicious and most, if not all, are safe


  1. just wanted to point out that Earth Balance margarine is NOT MSPI safe. It must be Earth Balance NO SOY. Otherwise, it contains soy protein.

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