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From: Bryanna (
Subject:         Re: veggie substitute
Date: May 3, 2010 at 3:18 pm PST

In Reply to: veggie substitute posted by sue on May 3, 2010 at 1:18 pm:

You might want to get a copy of "The Food Allergy
Survival Guide: Surviving and Thriving with Food
Allergies and Sensitivities" by Vesanto Melina, Jo
Stepaniak, and Dina Aronson

Here is a page about different greens:

Here are some spinach substitutes, but you might
want to ask your doctor if they are all okay and not
in the same family:

Arugula has a peppery taste and is rich in vitamins
A, C, and calcium. Arugula can be eaten raw in
salads or added to stir-fry, soups, and pasta

Chicory has a slightly bitter flavor and is rich in
vitamins K, C, and calcium. Chicory is best eaten
with other greens in salad or when added to soups
and pasta sauces.

Collard Greens have a spinach-like flavor and are
rich in vitamin A and calcium. They are best if you
boil them briefly and then add to a soup or stir-
fry. You can also eat collard greens as a side dish.
Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are
rich in vitamin A and calcium. They are best when
steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and
is rich in vitamin A, C, calcium, folic acid, and
potassium. Kale is tasty when added to soups, stir-
fries, and sauces.

Mustard Greens have a hot, spicy flavor and are rich
in vitamin A, C and calcium. They are delicious
eaten raw in salads or in stir-fries and soups.

Spinach has a sweet flavor and is rich in vitamin A,
C, iron and calcium. Spinach tastes great eaten raw
in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in
vitamins C, K, and calcium. It is beststir-fried or
eaten raw in salads.

Here is some advice on tomato substitutes from Jo

From: Jo Stepaniak (
Subject: Two solutions........
Date: January 4, 2006 at 1:04 pm PST

In Reply to: food allergy. Tomato allergy. Help.
Pizza/spag. Sauce recipes?? posted by Kim on January
4, 2006 at 12:53 pm:

(1) Blend roasted red peppers (seeded, skinned, and
drained -- jarred or canned are the easiest) with a
little olive oil (optional) and a pinch of salt.
Process until it is completely smooth. It's good as
is, but you can add garlic, cayenne, and/or
traditional Italian seasonings if you want to spice
it up more.

(2) Blend well-cooked carrots with a small amount of
cooked beets (drained; canned are easiest) and a
little bit of olive oil. Use just enough beets to
create a tomato-red color with the carrots (if you
use too many beets the sauce will be purple or a
shocking, magenta shade of red). Blend until
completely smooth. Add a tiny amount of water or
vegetable broth, only if necessary to facilitate
processing (you want to keep the sauce thick, so the
less liquid added the better). Again, this is good
as is, but you can add seasonings to taste, if you

These are the perfect alternatives to tomato sauce
and can be used on pizza, pasta, or whatever you
(and your BF) like.

Here are some links I sent to a friend with a romato
allergy: (Living Without

28 recipes in Vegan Nightshade-Free, Tomato-Free

Nomato-- tomato-free sauces, etc.

Plum ketchup

Mock Tomato Sauce

Tomato-Free Salsa

Basic Nomato Sauce (Tomato Free Tomato Sauce)

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