If you know someone with a number of food allergies, it can be challenging to create a nutritionally-sound meal plan! As we are all cooking more and spending more time at home these days, let me show you a few breakfast, lunch, dinner and snack recipes that are nutritionally balanced and free of the top 9 common food allergies! The top 9 allergens are wheat, soy, eggs, sulphites, seafood, milk, sesame, tree nuts and peanuts
As you enjoy these recipes, please always remember to have your EpiPen auto-injector on you at all times.
Mango Green Smoothie
- 1/2 Cup Mango
- 1/2 Cup Cauliflower
- 1/2 Cup Frozen Spinach
- 1/4 Cup Hemp Hearts
- 1 Cup Rice Milk
- 1 Tbsp Chia Seeds
- Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
Berry Quinoa Salad
- 1/2 cup Quinoa cooked
- 2 cups Baby Spinach
- 1/2 cup Berries
- dressing of choice
- Combine all of the above ingredients. Add your dressing of choice.
Lentil Pesto Pasta
- 1 Cup Lentil Pasta cooked
- 1/8 Cup Sunflower Seed Pesto
- 1 Cup Broccoli roasted
- 2 Tbsp Sunflower Seed for topping
- Combine the pasta, pesto and broccoli. Top with sunflower seeds.
- 2 + 1/4 cup Oat Flour
- 1 tsp Baking Powder
- 1/2 tsp Cinnamon
- 1 Cup Dairy-Free Margarine melted
- 1/2 cup Brown Sugar
- 1/2 Cup White Sugar
- 1/2 cup Sulfite-free, Dairy-free Chocolate Chips
- Pre-heat the oven to 350 F.
- In a large bowl, combine the oat flour, baking powder and cinnamon.
- In another bowl, combine the dairy-free margarine, brown sugar and white sugar.
- Mix the ingredients in the two bowls together and fold in the chocolate chips;.
- Take spoonfuls of the mixture and roll into balls, place on a baking paper lined tray. These cookies don't spread while cooking, so use a wet fork to press them down to an appropriate thickness. Bake for 8-10 mins.