Food allergies are tough enough if you have one. If you have more than one, finding safe food in public can be a challenge. If you’re prepping a snack that needs to be safe for a diverse group, making safe choices for everyone is that much harder.
The FDA requires labeling of eight major allergens: milk, egg, fish, crustacean shell fish, tree nuts, wheat, peanuts and soybeans. My goal today is to give you a few snack ideas that can be prepared safely for anyone with one of these food allergies.
Please do note that it can take very minute traces of an allergen in your cooking environment to cause reactions for some people. Research and follow safe cooking practices when preparing allergen-free foods.
Hummus Masabacha
Vegetables are a great option for snacking anytime, and especially for folks with food allergies. Hummus is a smart bet to bring filling protein, heart-healthy fat, and fiber to the table.
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Cheesy Chickpeas
No milk here! These crispy chickpeas get their cheese-like munchability from nutritional yeast, which is both vegan and allergy-friendly.
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Garlic Rosemary Baked Sweet Potato Chips
Chips aren’t the most filling choice on their own, but made with a heart-health oil and very little salt, they’re a great safe offering as part of balanced snack.
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Fruit Leather
Homemade dried fruit snacks, unsweetened, are a fun addition to any packed snack. Pair a small portion with a whole grain and lean protein to make sure they’re supporting your energy needs between meals.
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Black Bean & Bell Pepper Salsa
Black bean salsa, colorfully packed with veggies, is one of the best snacks out there. Pair with a few tortilla chips for a hearty snack.
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