If you have food allergies or intolerances, mealtime can be stressful. You may feel limited in what you can eat, or worried about cross-contamination in restaurants or at gatherings. But with a little planning and creativity, you can enjoy delicious, allergy-friendly meals at home.
Whether you’re gluten-free, dairy-free, or have multiple food allergies, there are plenty of options for you. Here are some tasty and safe recipes to try:
Gluten-Free and Dairy-Free Recipes
1. Creamy Cauliflower Soup
This soup is rich and satisfying, without any cream or cheese. Instead, it gets its creaminess from cooked cauliflower and almond milk. It’s also vegan, so it’s perfect for anyone avoiding dairy.
Ingredients:
- 1 head cauliflower, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 1 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
Instructions:
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until soft.
- Add the cauliflower and vegetable broth, and bring to a boil. Reduce heat and simmer until the cauliflower is tender.
- Using an immersion blender or a regular blender, puree the soup until smooth.
- Stir in the almond milk, salt, and pepper. Reheat if necessary.
2. Lemon Garlic Shrimp and Broccoli
This easy and flavorful dish is perfect for a weeknight dinner. It’s also low-carb and gluten-free.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 2 heads broccoli, chopped
- 4 cloves garlic, minced
- 1 lemon, juiced and zested
- 2 tbsp olive oil
- 1 tsp salt
- 1/4 tsp black pepper
Instructions:
- Preheat oven to 400°F.
- In a large bowl, toss the shrimp and broccoli with the olive oil, garlic, lemon zest, salt, and pepper.
- Spread the mixture out on a baking sheet, and roast for 15-20 minutes, or until the shrimp are cooked through and the broccoli is tender.
- Squeeze lemon juice over the top before serving.
Gluten-Free Recipes for Multiple Food Allergies
1. Chicken and Vegetable Stir-Fry
This stir-fry is quick, easy, and customizable to your taste preferences. It’s also gluten-free, soy-free, and nut-free.
Ingredients:
- 1 lb boneless, skinless chicken breast, sliced
- 2 bell peppers, sliced
- 1 onion, sliced
- 2 cups broccoli florets
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
Instructions:
- Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned on all sides, about 5-7 minutes.
- Add the vegetables and garlic, and cook until the vegetables are tender-crisp, about 5-7 minutes more.
- Season with salt, black pepper, and red pepper flakes (if using). Serve over rice or quinoa.
2. Chocolate Chip Cookies
Who says you can’t have dessert with food allergies? These gluten-free and dairy-free chocolate chip cookies are just as delicious as the traditional version.
Ingredients:
- 2 cups gluten-free flour blend
- 1 tsp baking soda
- 1/2 tsp salt
- 1/2 cup coconut oil, melted
- 1/2 cup brown sugar
- 1/4 cup granulated sugar
- 2 eggs
- 1 tsp vanilla extract
- 1 cup dairy-free chocolate chips
Instructions:
- Preheat oven to 350°F.
- In a medium bowl, whisk together the flour, baking soda, and salt.
- In a large bowl, cream together the coconut oil and sugars until smooth. Beat in the eggs and vanilla extract.
- Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- Stir in the chocolate chips.
- Drop tablespoon-sized balls of dough onto a baking sheet lined with parchment paper. Bake for 10-12 minutes, or until golden brown.
With these recipes, you can enjoy flavorful and satisfying meals without sacrificing your health or safety. Experiment with different ingredients and flavor combinations to find your favorites. Happy cooking!
