What we put into our bodies is fundamental to our health.
Food can either be medicine or poison–and what could be considered as medicine for one person can be poison to another.
Researchers estimate that nearly 15 million Americans have food allergies–and that number continues to grow.
According to the Centers for Disease Control & Prevention, the prevalence of food allergy in children increased by 50% between 1997 and 2011 (source).
If you’re one of these 15 million Americans, you know how difficult it can be to make adjustments to your diet once you realize that your body can’t tolerate certain foods.
That doesn’t mean that you can’t get creative and find new ways to continue to enjoy mealtime.
Here are three terrific recipe alternatives for those of you who have food allergies or sensitivities to gluten, dairy, grains, or nuts.
Keep in mind that you can vary the recipe and make substitutions based on your own sensitivities.
#1: Gluten-Free Pizza Crust
(Image does not depict recipe.)
Just because you realize that you have an intolerance or sensitivity to gluten doesn’t mean that you’re forever banned from a date night staple…pizza!
Use the following recipe to create a crust for any pizza toppings you desire that won’t cause any allergic reactions in your system.
This crust recipe works with basically any gluten-free flour blend of your choosing, making it an easy no-brainer when it comes to the dozens of gluten-free pizza crust recipes out there.
1 Cup warm water, about 110F
1 Tablespoon sugar or honey
1 1/2 Teaspoons instant yeast
1 1/4 Cups (210 grams) Gluten-Free All Purpose Flour+ 1/4 cup almond flour
1 Teaspoon baking powder
3/4 Teaspoon salt
1 Tablespoon psyllium husk powder
2 Tablespoons olive oil
Combine the warm water, sugar, and yeast in a glass measuring cup. Whisk to combine.
While the yeast is proofing for 3-4 minutes, combine the flour, baking powder, salt, and psyllium husk powder in the bowl of a stand mixer.
With the mixer running on low, slowly add the yeast mixture and oil. Increase the speed to medium-high and beat for 3-4 minutes.
Using an oiled spatula, press the dough off the sides into a ball. Cover and let rise for 30 minutes.
Preheat the oven to 425F. Oil a 12-inch round pizza pan. Using oiled or wet hands, press the dough into the pan. The dough will shrink slightly as it bakes, so press the dough as thin as you can to cover the pan. Let rise for another 10 minutes.
Bake for 15-20 minutes. Remove from the oven and add your desired toppings. Bake for another 10-15 minutes depending on your toppings. Let cool for a few minutes before slicing. Enjoy!
#2: Almond & Honey Dairy-Free Ice Cream
(Image does not depict recipe.)
Perhaps the day the doctor told you that you were lactose intolerant felt like a death sentence. How would you go through life without that occasional ice cream fix?
Not to worry–in the past few years, recipe-makers have found dairy alternatives that enable ice cream fans to consume the refreshing treat.
This recipe for almond and honey-flavored dairy-free ice cream will require an ice cream maker–a tool that any true ice cream lover will invest in.
Read on, and enjoy!
500 ml almond milk
500 ml hazelnut milk
4 Tablespoons sugar
4 Tablespoons runny honey
500 g soya yoghurt
1 splash of amaretto, optional
Place the almond milk, hazelnut milk, sugar and honey in a small saucepan and simmer over a low heat until the sugar has dissolved (do not allow the mixture to boil).
Leave the milk mixture to cool, then whisk in the soya yoghurt and amaretto (if using).
Place the mixture in an ice-cream maker and churn, following the manufacturer’s instructions, until thick and frozen.
Remove to a medium bowl or freezer-proof container and freeze for at least 1 hour to set. Perfect with crushed toasted almonds scattered over.
#3 Grain-Free Coconut Porridge
The old saying goes that breakfast is the most important meal of the day.
It’s a shame that so many classic breakfast foods contain common food allergens, but if you plan right, you can still enjoy a hearty and delicious first meal of the day.
Use the following porridge recipe (which happens to be both grain- and nut-free) and jumpstart your day the right way…
1/2 Cup roasted pumpkin seeds unsalted (*although, if you have a sensitivity to seeds in addition to nuts, leave these out.)
3/4 Cup unsweetened coconut flakes
Pinch of salt
1 Cup non-dairy milk
1 Tablespoon maple syrup
3/4 Cup frozen wild blueberries
Place the pumpkin seeds in a food processor and blend on high speed until you have a fine flour.
Place the frozen wild blueberries in a microwave-safe bowl and microwave on high for 90 seconds. Set aside.
Place the ground pumpkin seeds, unsweetened coconut flakes, salt, and non-dairy milk in a small pot.
Heat over medium heat for a few minutes until the porridge is warm. Add the maple syrup and stir.
Divide the porridge into two bowls. Top with the blueberries and more pumpkin seeds if desired.
Food allergies are certainly unfortunate, but they aren’t a reason to lose motivation to have some fun in the kitchen.
I hope you enjoy exploring one or more of the recipes I’ve shared with you today.
Curious to learn more about the symptoms of food allergies and how you can work to prevent or heal them? Click here.