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

5 from 1 vote
Prep Time 5 mins
Servings 1

Ingredients
  

  • 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

Instructions
 

  • Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
Tried this recipe?Let us know how it was!

Berry Quinoa Salad

5 from 1 vote
Prep Time 5 mins
Servings 1

Ingredients
  

  • 1/2 cup Quinoa cooked
  • 2 cups Baby Spinach
  • 1/2 cup Berries
  • dressing of choice

Instructions
 

  • Combine all of the above ingredients. Add your dressing of choice.
Tried this recipe?Let us know how it was!

Lentil Pesto Pasta

5 from 1 vote
Prep Time 20 mins

Ingredients
  

  • 1 Cup Lentil Pasta cooked
  • 1/8 Cup Sunflower Seed Pesto
  • 1 Cup Broccoli roasted
  • 2 Tbsp Sunflower Seed for topping

Instructions
 

  • Combine the pasta, pesto and broccoli. Top with sunflower seeds.
Tried this recipe?Let us know how it was!

Allergy-Friendly Cookies

5 from 1 vote
Prep Time 35 mins
Servings 12

Ingredients
  

  • 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

Instructions
 

  • 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.
Tried this recipe?Let us know how it was!

Written by Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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