We’ve all been cooking more at home during these challenging times, which is fantastic! However, it can be challenging to cook for someone with a nut allergy. In addition to always having your EpiPen auto-injector available at all times, you can manage a nut allergy by swapping out nuts for nut-friendly allergy ingredients in common family recipes. Let me show you how!

Recipe 1: Seedy Granola Bars – It can be hard to find a great granola bar without nuts – let me show you how to make your own!
Recipe 2: Sunflower Seed Pesto Sauce – pesto is typically made with pine nuts, but sunflower seeds can be swapped in for this recipe!
Recipe 3: PeaNOT Butter Cups – we’re swapping in soy butter instead of peanut butter

Seedy Granola Bars

  • Servings: 8
  • Difficulty: easy
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    • 1 cup Medjool dates, pitted
    • 1 1/2 cups rolled oats
    • 3/4 cup unsweetened shredded coconut
    • 1/4 cup hemp seeds
    • 1/4 cup ground flax seeds or chia seeds
    • 1/4 cup sunflower seeds, raw
    • 1/2 teaspoon cinnamon, ground
    • 1 teaspoon vanilla extract
    • 1/4 teaspoon fine grain sea salt
    • 1/4 cup water, as needed
    • Unsweetened or dark chocolate for drizzling (optional)


    1. Line a square 9″ glass dish with parchment paper.
    2. In a food processor, process the dates a few seconds to chop them up.
    3. Add all the remaining ingredients, except the chocolate and water. Process until you get a
    4. crumbly mixture. Add the water and continue to process until the mixture sticks together when pressed. It may form a ball in the food processor.
    5. Transfer to the prepared glass dish. Press evenly to the bottom of the dish.
    6. Drizzle with melted unsweetened or dark chocolate.
    7. Place in the refrigerator or freezer until the chocolate hardens. Cut into 8 bars. Enjoy!

Sunflower Seed Pesto Sauce

  • Servings: 4
  • Difficulty: easy
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    • 4 cups fresh basil leaves (coarsely chopped) • 1 cup sunflower seeds (raw, hulled) • 1/2 cup extra-virgin olive oil • 1 cup Parmesan cheese (freshly grated) OR vegan parm • 2 tablespoons unsalted butter (at room temperature) • 2 cloves garlic (crushed)


    1. Place basil, sunflower seeds, olive oil, Parmesan, butter, and garlic in the bowl of a food processor fitted with the metal blade. Process to a purée, frequently scraping down the sides.
    2. Transfer pesto to a small bowl with a lid. Press a sheet of plastic wrap to the surface of the pesto, then seal with the lid until ready to use.
    3. Let the pesto come to room temperature before tossing with pasta.

PeaNOT Butter Cups

  • Servings: 12
  • Difficulty: easy
  • Print


    • 1 package of allergy friendly chocolate chips • 1 cup of WOW butter or your favourite peanut butter alternative • 1/2 cup icing sugar • 1.5 tbsp dairy-free margarine


    1. Blend Wow butter (or alternative), icing sugar, margarine (or coconut oil), and sea salt until smooth and creamy.
    2. The easiest way to melt the chocolate is in the microwave for about a minute or
    3. two. You can also use a double boiler method if you prefer. Stir to ensure the chocolate is fully melted and smooth.
    4. Line mini-muffin tins for small cups or regular muffin tins for large. Spoon or pipe melted chocolate to fill the bottom fourth of the muffin cups.
    5. Top with a dollop of the creamy pea-NOT butter mixture on top. It’s up to you how much you would like but I like a lot so I put a good size dollop (approx. 2/4ths).
    6. Top this with more melted chocolate to fill the cup.
    7. Put them in the fridge to set. Once set, store in an airtight container in the fridge or freeze.

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