7 Simple Allergen Free Meals

Posted byallergenfreebodyPosted inBlog
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As I mentioned in a previous blog post, I grew up in a small town in Southern Saskatchewan. In my adult life, however, I have had the opportunity to live in many of the great cities in Canada, from Toronto to Vancouver and everyplace in between including Edmonton, Saskatoon, and Calgary. These multicultural cities have influenced me in many ways, especially in the meals I prepare for my family. I wanted to create a post that included recipes that were allergen-friendly, simple, made with healthy whole foods, and influenced by the many cultures of Canada.

I am not a proponent of one particular diet as long as it contains whole foods and is free of priority allergens. A diet containing whole foods should include high-quality sources of protein (plant-based or animal)(6), healthy fats (extra virgin olive oil, avocado, coconut oil, or seeds), plenty of fruits and vegetables, and reduced consumption of ultra-processed foods.

Ultra-processed foods are packaged snacks, desserts, breads, ready-to-eat meals, and sugary drinks. These packaged foods are full of sugar, unhealthy fats, sodium, allergens, and often have little nutrient value. A diet high in ultra-processed foods is also associated with much higher risk of disease.(1)

Reducing ultra-processed foods in your diet is not easy considering our hectic lifestyles but it can be done if you are given some simple recipes that are easy to implement into your daily life. I like to adopt an 80/20 rule when it comes to diet meaning 80% of your diet should be composed of healthy, whole foods, those foods that are as close to their natural form as possible. Here are some of my favorite go-to recipes that are simple, nutrient-dense, free from priority allergens, and inspired by the many cultures of Canada.

STIR FRY

One of my favorite meal options is Stir Fry. This Asian-inspired dish is simple and nutrient-dense. If you don’t have time to chop your vegetables you can buy frozen stir fry vegetables from the frozen section of your local grocery store. Choose a high-quality protein source, in this recipe I use local, naturally raised chicken from Bowden Farms. https://bowdenfarmfreshchicken.com/ Bowden Farm chicken is raised without the use of antibiotics, hormones, growth steroids, preservatives, or animal by-products. When choosing a stir fry sauce low in sugar and allergen-friendly, I use coconut aminos, which are made from the fermented sap of coconut palm. Coconut aminos are a healthier alternative to many stir fry sauces which are made with soy and sugar. (2)

Stir Fry

Prep Time: 10 minutes, 5 minutes if using frozen vegetables Cook Time: 20 minutes Servings: 4

Ingredients:

Directions:

  1. In a large skillet or wok add 1 tbsp. of extra virgin olive oil and stir-fry diced chicken on medium heat, season with salt and pepper. Approximately 8 minutes. Set chicken aside.
  2. Add 1 tbsp. of oil to skillet and stir-fry broccoli, carrots, zucchini, and snap peas for 5 minutes. Add onion, garlic, and ginger and cook for another 2 to 3 minutes until all vegetables are tender. Alternatively use 1 bag of frozen stir fry vegetables.
  3. While vegetables are cooking make your stir-fry sauce by combining 1/4 cup coconut aminos, 1 tbsp. of apple cider vinegar, and 1 tbsp. of extra virgin olive oil. Mix together 1 tbsp. of arrowroot starch with 1 tbsp. of water, making sure all the starch is dissolved, add it to the rest of the sauce ingredients.
  4. Add chicken back to stir fry vegetables, pour on sauce, and cook an additional 2 to 3 minutes.
  5. Serve on its own or with rice vermicelli noodles, rice, quinoa, or cauliflower rice.

CHICKEN TACOS AND BOWLS

Taco Bowl

Prep Time: 10 minutes Cook Time: 20 minutes Servings: 4

I love Mexican food! Another simple allergen-friendly recipe made with plenty of whole foods is taco bowls. This family favorite is made with local, naturally raised ground chicken from Bowden Farms and seasoned with a chicken taco seasoning recipe from https://www.kitchenathoskins.com. Alternatively, you can choose a commercial taco seasoning, I love Frontera chicken taco skillet sauce, it is organic and free from all priority allergens. https://www.fronterafoods.com/cooking-sauces/chicken-taco-chile-skillet-sauce

You can make your taco bowl with a variety of vegetables, beans, and rice. I like to serve it with grilled peppers and onions, avocado, lettuce, tomato, black beans (optional), salsa, and avocado dressing. It can also be served as a chicken lettuce taco by placing the meat inside a lettuce leaf and adding toppings. So versatile and nutrient dense.

Ingredients:

  • 1 lb. ground chicken
  • 1 avocado, sliced
  • 1 large tomato, sliced
  • 1 medium yellow onion, sliced
  • 1 red pepper, sliced
  • 1 cup lettuce, chopped
  • 1 can of black beans (optional)
  • 1 cup of rice (optional)

Ingredients for Chicken Seasoning:

  • 1 tsp. chili powder
  • 1 tsp. paprika
  • 1/2 tsp. salt
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. cumin powder
  • 1/2 tsp. black pepper
  • 1/2 tsp. oregano
  • 1/4 tsp. cayenne powder

Directions:

  1. In a large skillet add 1 tbsp. of extra virgin olive oil, cook ground chicken on medium heat for 2 minutes. Add chicken seasoning and continue to cook until browned, approximately 8 minutes. Alternatively, add 1 pkg. of Fontera chicken taco skillet sauce after chicken is browned and cook an additional 2 minutes. https://www.fronterafoods.com/cooking-sauces/chicken-taco-chile-skillet-sauce
  2. In another skillet add 1 tbsp. of extra virgin olive oil and cook onions and peppers on medium heat until tender, approximately 5 minutes.
  3. Serve with avocado, lettuce, tomato, rice (optional), beans (optional), salsa, and avocado dressing.

Avocado Dressing:

Ingredients:

Directions:

  1. Combine all ingredients in blender and blend to desired consistency, adding more water for thinner dressing.
Chicken Lettuce Taco

Greek Style Chicken with Dairy Free Tzatziki Sauce

Greek Style Chicken with Dairy Free Tzatziki

Prep Time: 10 minutes Cook Time: 30 minutes Servings: 4

I love Greek food and have had so many great Greek influences over the years, from the Danforth in Toronto to Broadway in Vancouver and the local Greek restaurant I used to work at in Swift Current, Saskatchewan. Greek Food is not only full of nutrient-dense food options but is also easy to incorporate into an allergy-friendly diet.

Tzatziki sauce has always been one of my favorite Greek items. When our family was diagnosed with dairy intolerances and allergies I thought this was the end of times for Tzatziki sauce. Luckily, there are some great dairy-free yogurts on the market that make an excellent base for Tzatziki sauce. I use Maison Riviera unsweetened coconut yogurt for this recipe. https://riviera1920.com/en/category/coconut-milk-vegan-delight/

Ingredients for Greek Style Chicken:

  • 3-4 skinless chicken breasts
  • 1/4 cup extra virgin olive oil
  • 1 lemon, juiced
  • 2 tbsp. dried oregano
  • 4 garlic cloves, minced
  • 1 tsp. salt
  • 1/2 tsp. ground pepper

Directions:

  • In a large bowl add extra virgin olive oil, the juice of 1 lemon, oregano, garlic, salt, and pepper.
  • Add the chicken breasts to the bowl and toss until evenly coated.
  • Preheat oven to 365 F.
  • Place chicken breast on a parchment lined baking sheet and bake for approximately 30 minutes or until internal temperature reaches 165 F. Serve with dairy free tzatziki sauce, oven roasted potato, salad, or rice.

Ingredients for Dairy Free Tzatziki Sauce:

Directions:

  1. Combine yogurt, cucumber, garlic, lemon juice, dill, extra virgin olive oil, and salt in a mixing bowl. Serve immediately or store for up to 5 days. The tzatziki sauce is a great topping for just about anything including chicken, roast potato, wraps, and salad.

Pan Fried Steak and Oven Roasted Asparagus

Pan Fried Steak

Prep Time: 10 minutes Cook Time: 20 minutes Servings: 2-4

I am a descendent of a ranching family and spent 5 years growing up on a large cattle ranch in Southern Saskatchewan. Incorporating high-quality protein into your diet is essential for optimal health. Grass-Fed Beef is an excellent source of protein, iron, B vitamins, and Omega 3 fatty acids. In fact, the amount of Omega 3 Fatty acids in grass-fed beef is said to be 5 times higher than in grain-fed beef.

Why is this important?

People that eat a typical western diet consume far too much omega 6 fatty acids as compared to Omega 3 fatty acids. Omega 6 fatty acids which are typically found in seed and vegetable oils cause inflammation in the body while omega 3 fatty acids are anti-inflammatory, helping your body to fight off disease. Ultra-processed foods and fried foods are the biggest contributors of omega 6 fatty acids in the western diet. Eating a diet that includes high-quality grass-fed animal protein is an excellent source of omega 3 fatty acids. (3) In this recipe I use local grass-fed grass-finished beef from Gemstone. https://www.gemstonegrassfedbeef.com/

Ingredients:

  • 2 Grass-fed Grass Finished New York striploin steaks https://www.gemstonegrassfedbeef.com/
  • Coarse Sea Salt
  • Coarse Ground Pepper
  • 1 bunch of Asparagus
  • 3 tbsp. extra virgin olive oil
  • 1/2 cup balsamic vinegar
  • 2 tbsp. maple syrup or honey (optional)

Directions:

  1. Heat 1 tbsp. of extra virgin olive oil on medium heat in a skillet, swirl the oil around until the bottom of the skillet is covered, approximately 5 minutes.
  2. Add steaks and generously top with coarse pepper and coarse sea salt.
  3. Cook for 4 minutes per side for medium steaks. Serve with oven-roasted asparagus and sweet potato, roast potato, or rice.

Oven Roasted Asparagus with Balsamic Glaze:

  1. Preheat the oven to 350 degrees Fahrenheit. When using extra virgin olive oil you do not want to heat it above 375 F. It will begin to break down and lose its health benefits at this point.
  2. Wash and trim asparagus.
  3. In a bowl toss asparagus with 2 tbsp. of extra virgin olive oil, salt, and pepper. Place on a sheet pan and bake for 25 minutes until tender. Optional, Serve with balsamic glaze

Balsamic Glaze (optional):

  1. Combine 1/2 cup balsamic vinegar and 2 tbsp. of maple syrup or honey (optional).
  2. In a saucepan heat on medium-high heat until mixture begins to bubble, reduce heat to low-medium heat until the glaze has reduced by half, approximately 8 to 10 minutes. Top asparagus when ready to serve.

Mini Meat Loaf

Mini Meat Loaf

Prep Time: 10 minutes Cook Time: 25 minutes Servings: 12

Another great meal option using grass-fed beef is Mini Meatloaf. I wanted to create an allergy-friendly version of a family favorite that was easy to incorporate into your meal plan for the week. This mini meatloaf is baked in muffin tins instead of loaf pans and only takes 25 minutes to bake.

Ingredients:

Glaze:

Directions:

  1. Mix together ground beef, diced onion, flour, flax egg, ketchup, coconut aminos, salt, and garlic powder. Use your hands for this one, mix just enough until all ingredients come together.
  2. Fill muffin tins to top with ground beef mixture.
  3. Bake at 350 F for 25 minutes or until meat is cooked through.
  4. While the meatloaf is baking prepare the glaze, top mini meatloaf with glaze during the last 5 to 10 minutes of baking.
  5. Serve with steamed broccoli, baked sweet potato, or mashed potato.

Baked Spaghetti Squash and Meat Sauce

Baked Spaghetti Squash with Meat Sauce

Prep Time: 10 Minutes Bake Time: 45 Minutes Servings: 4-8

No meal plan is complete without the addition of a traditional Italian meal. Spaghetti Bolognese is a staple meal for many Canadian families. To make this dish with whole healthy foods, free from priority allergens I made a few changes. Instead of using traditional pasta noodles, I used baked spaghetti squash. It is topped with meat sauce using local, naturally raised ground chicken, (any ground meat will work), pasta sauce free from sugar and additives, and dairy-free mozzarella. I like Daiya dairy-free products, they have a similar texture to dairy-based products but are completely plant-based. https://daiyafoods.com/

I try to create recipes that are easy for families to incorporate into their busy lifestyles so I did not make a homemade pasta sauce for this recipe. When choosing a store-bought pasta sauce make sure it does not have any added sugar or additives. If you are looking for a more traditional spaghetti noodle that is gluten-free and free of other allergens I like Catelli, these products have a similar texture to wheat and my kids are a big fan. https://www.catelli.ca/en/pastas/catelli-gluten-free-spaghetti/

Ingredients:

  • 1 medium spaghetti squash
  • 1 lb lean ground meat (chicken, pork, beef, or plant-based)
  • 1 medium onion diced
  • 1 red pepper diced
  • 2-3 garlic cloves, minced
  • 1 jar of tomato basil pasta sauce (store-bought is fine just make sure it doesn’t contain any added sugar)
  • Daiya Mozza shreds https://daiyafoods.com/
  • salt
  • pepper
  • fresh parsley
  • 1 tbsp. extra virgin olive oil

Directions:

  1. Preheat oven to 365 F.
  2. Line a sheet pan with parchment paper.
  3. Cut the squash in half and remove all the seeds, drizzle with olive oil, and top with salt and pepper.
  4. Place squash face down on the pan and bake for approximately 40 minutes.
  5. While the spaghetti squash is baking prepare the meat sauce.
  6. Cook ground meat in 1 tbsp. of extra virgin olive oil until browned, approximately 8 minutes. During the last 5 minutes add onion, garlic, and red pepper to the meat. When vegetables are tender add 1 jar of tomato and basil pasta sauce.
  7. Pull the spaghetti squash out of the oven and top with pasta sauce and Daiya Mozza shreds. Return to oven and bake an additional 5 to 10 minutes or until Daiya Mozza has melted.
  8. Garnish with fresh parsley. Cut each squash in half or quarters and serve.

Vegetable Curry

Vegetable Curry

Prep Time: 10 minutes Cook Time: 30 minutes Servings: 6

The cuisine of India is full of wholesome ingredients and healthy spices. The country of India also has the highest rate of Vegetarianism around the world. (4) A warm, creamy, perfectly spiced curry is a great vegetarian meal to incorporate into your meal plan for the week.

Chickpeas are high in protein and a good source of fiber. Incorporating legumes into your meal plan has many health benefits such as benefits to digestion and reducing your risk of chronic disease. (5) They are complemented nicely with an array of nutrient-dense vegetables and spices. I use onion, red potatoes, peppers, and green beans, but you can be creative and add as little or as many vegetables as you like. If you don’t have time to chop vegetables you can buy a frozen vegetable blend available in the frozen food aisle at your local grocery store. Potatoes can be replaced with sweet potatoes, other vegetables that can be added are cauliflower or snow peas. For more great Vegetarian dishes check out the following website https://holycowvegan.net

Ingredients:

  • 4 medium red potatoes, peeled and diced
  • 1 red pepper, diced
  • 1 carrot, chopped
  • 1 cup green beans, chopped
  • 2-3 garlic cloves, minced
  • 1/2 tsp. ginger, minced
  • 1 1/2 tbsp. curry powder
  • 1/2 to 1 tsp. cayenne ( depending on how spicy you like it)
  • 1/8 tsp. coriander seeds
  • 1 cup vegetable stock (I like Imagine Vegetable Broth) https://www.imaginefoods.com/product/low-sodium-vegetable-broth/
  • 1 can of full-fat coconut milk
  • 1 can chick peas
  • 1 tbsp. coconut oil

Directions:

  1. In a large saucepan heat 1 tbsp. of coconut oil over medium-low heat, add garlic, ginger, and potatoes, and cook for 5 to 7 minutes until potatoes begin to tenderize.
  2. Add carrots, peppers, and green beans and cook for an additional 2 minutes.
  3. Add 1 cup of vegetable stock, curry powder, coriander, and cayenne and cook on low heat for about 15 to 20 minutes or until all vegetables are tender.
  4. Add 1 can of chickpeas and 1 can of full-fat coconut milk and heat for an additional 2 to 3 minutes.
  5. Top with coconut yogurt and cilantro when ready to serve (optional).
  6. Serve with rice, quinoa, or gluten-free naan bread.

Thank you for allowing me to share these simple, allergen-friendly meal ideas with you. I hope they inspire you to create wholesome, allergen-friendly dishes from the many cultures of Canada that influence you. Follow Allergenfreebody on Instagram and Facebook for more product ideas.

Please contact your Doctor or Dietician if you have any concerns or questions about any of the recipes in this post.

REFERENCES:

  1. https://www.healthline.com/health-news/americans-are-eating-more-ultra-processed-foods-how-to-cut-down-on-them
  2. https://www.healthline.com/nutrition/coconut-aminos
  3. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
  4. https://www.google.ca/amp/s/www.worldatlas.com/amp/articles/countries-with-the-highest-rates-of-vegetarianism.html
  5. https://www.healthline.com/nutrition/chickpeas-nutrition-benefits
  6. https://www.healthline.com/nutrition/animal-vs-plant-protein

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