In part 1, we got creative with combining an assortment of allergy-friendly staple foods, fresh produce, and sources of protein to make easy, beautiful, palatable meals. Now, in part 2, we’ll mix it up with specific dishes, still leaving wiggle room for stretching most of them into several different meals. It’s all about sticking to an allergy-restricted diet while providing a variety of flavors, colors, textures, and nutrients . . . without making allergy-friendly meals a chore. Healthy, fast, fresh, easy, tasty. That’s the goal. Now let’s get to it!
Pack gluten-free flour tortillas full of your favorite fresh veggies, add beans, meat, or fish — whatever floats your boat — season to taste, wrap and enjoy! With these allergy-friendly wraps, you get your grains, protein, and veggies all rolled into one! Done!
For the tortillas, I recommend Rudi’s Gluten-Free Plain Flour Tortillas, for they’re also dairy-free, nut-free, soy-free, and egg-free. Or change it up with crip, healthy lettuce wraps. Kids love these, and they’re easy to prep. Mix and mingle the ingredients to keep their little taste buds tingling!
Mini Polenta “Burgers”
Polenta as the “buns,” turkey slices, tomatoes, arugula = mini polenta “burgers.” One of my daughter’s faves — she likes to pretend she’s a giant eating regular-sized burgers, plus these happen to be different and absolutely delicious! Polenta is Italian in origin and is cornmeal boiled into porridge form; it can be eaten as is, chilled and cut into shapes then fried, baked, even steamed.
I buy it in a roll form, cut it so it’s in quarter-inch thick circles, spritz olive oil and lightly salt them, just sprinkle a little water, then steam them in stoneware in the microwave for only a minute. Add turkey, tomato, arugula, and that’s it!
You can also fry the polenta for the mini-burgers, but I like to steam them (low-fat, healthier, and I love the spongy-moist texture). Healthy, yummy, low-fat, and easy. Make a platter of them because they go quickly!Gluten-free, egg-free, dairy-free, nut-free, soy-free polenta, turkey, tomato sliders. YUMMY! Click To Tweet
Salmon and Asparagus
If you are fortunate enough to be able to eat fish (excluding shellfish), then let me remind you that salmon has a high concentration of quality protein and heart healthy omega-3 fatty acids. Due to my daughter’s extensive food allergies, I have to vary her diet as much as possible for her to get a wide variety of nutrients; and fish is a weekly part of her diet. Salmon, of course, is her favorite. It’s hands-down delectable! Season it with olive oil, fresh herbs and garlic, sea salt, and a squeeze here and there of lemon juice will do the trick. Throw it under the broiler with fresh asparagus, and we’ve got an amazing meal in no time at all!
Before you protest that kids aren’t crazy about asparagus, you may want to consider tricking them into eating this “magic wand” of a food. Did you know that asparagus is loaded with a multitude of vitamins, is a great source of fiber and folate, is packed with antioxidants, and helps the body eliminate toxins? So, give the little ones a fun dipping sauce for asparagus if you have to. It’s a veggie that’s begging to party in their tummy!
Kid-Approved Fresh Salads
Kids not into salads, not crazy about fruit, or resistant to variety? Have them make their own fresh fruit or vegetable salads using the foods they are not allergic to! They will have a ball helping you prepare it.
Tell them about the wonderful things the foods do to help their bodies. And encourage them to make patterns with the salad, group it in to colors, even make decorative arrangements with it (they’ll love making salad faces on a plate)! In the end, they’re more likely to gobble up what they themselves have made and feel great knowing why it’s good for them!
You might also enjoy part 3 of our allergy-friendly meals series, for that’s when things get sweet! Allergy-friendly birthday cakes, special occasion treats, and delicious desserts for allergy sufferers at your dinner party!