Healthy Summer Eating with Food Allergies

by Nancy Popkin

For the 15 million Americans who live with life threatening food allergies, there is no vacation—summer or otherwise—from the vigilance required to stay safe. Every season has its own challenges. During the winter and spring holidays it may be altering favorite family recipes or explaining the dangers of cross contamination to a relative. Often, it can also mean feeling it necessary to cook every single element of a meal personally.

Thankfully, these recipes can be easily altered to accommodate different allergens and intolerances, making them the most versatile for any family.

Non-Dairy & No Nut Pesto

2 cup basil
1 cup cooked chickpeas
½ cup pitted kalamata olives*
½ cup olive oil
1 garlic clove

Puree all ingredients in blender or food processor.

*If able to eat dairy, parmesan cheese can be substituted for the olives.

Soy-Free Salad Dressing
For those allergic to soy or any spice, buying a bottled salad dressing is difficult. Most contain soy and/or “spices”, which are unspecified.

4 Tbsp olive oil
3 Tbsp balsamic vinegar
2 Tbsp pure maple syrup

Whisk or mix in blender or food processor. The machine incorporates the ingredients better and prevents separation in the refrigerator. Recipe can be doubled or tripled.

Slaw Salad
For anyone allergic to eggs, deli-made slaws or bottled slaw dressings are a no-no. This recipe is so good, even the non-allergic will want to eat it.

1 bag shredded carrots
1 head broccoli, chopped in small pieces
1 head cauliflower, chopped in small pieces
1 bag raw sunflower seeds
1 red onion, chopped
1 bag fresh cherries, pitted and chopped

1 cup egg-free, soy-free or regular mayonnaise
2 Tbsp sugar or sweetener
2 Tbsp unfiltered apple cider vinegar
2 tsp black pepper
½ tsp salt
¼ tsp dry mustard
⅛ tsp celery seed

Mix salad ingredients in large bowl.
Whisk dressing ingredients in a small bowl.
Pour dressing over salad ingredients and mix well. Refrigerate.

Nancy Popkin is a certified nutrition counselor, taking new clients this September. Connect with her at 215-962-4458 or July 2014.

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