The Allergy Safe Lunchbox
Quick and Healthy Allergen-Free Lunches
According to the Centers for Disease Control and Prevention, statistics show that life threatening allergies in children are on the rise. In light of this fact, it is becoming routine for schools to ban all common allergens, such as nuts, eggs and dairy, from student lunches and snacks.
But studies also show that children learn better when they are well nourished. Parents need to ensure that their children are receiving adequate and balanced nutrition throughout the day despite any dietary restrictions present in schools.
These allergen-free school lunch ideas make it easy for children to get the vitamins, minerals and energy that they need, while still protecting those with severe food allergies.
Be a Vegan
Even if it is just for one or two meals a week, eating vegan (a term that classifies those who eat no animal products whatsoever) has many health and ecological benefits. The vegan diet is naturally cholesterol-free and low in trans fatty acids. The livestock industry contributes to a significant proportion of our land, water and air pollution, so buying less meat creates less of a demand for a potentially destructive product. An added bonus is that vegan leftovers are almost always appropriate for an allergen-free lunch.
Breakfast of Champions
Everyone knows that breakfast is the most important meal of the day and this is especially true if key nutrients must be minimized throughout the duration of the day. Protein heavy breakfasts that are rich in calcium are an excellent way to jump-start energy and ensure children have their minds on their studies instead of their tummies.
A Shopping List for Allergen-Free Lunches
It is a smart idea to keep the pantry and fridge stocked with quick, healthy and tasty choices for those days when time is tight. Here's a list of allergen-free essentials to keep on hand.
Please keep in mind that some products that seem allergy safe are processed in factories and plants that also handle common allergens, thus making these products a danger to those with severe allergies. Always be vigilant when reading labels--a child's life may depend on it.
- rice cakes and crackers: Read the package carefully, because some can contain dairy or be processed in factories that also handle tree nuts.
- sprouted-grain tortillas and sandwich bread
- whole grain crackers and flat breads
- plain tortilla chips
- fresh fruit and vegetables: Ready-to-eat varieties, such as bananas, baby carrots or sugar snap peas, are a great time saver.
- unsweetened, flavored applesauce: individual cups, or try for a garbage free lunch and buy the big jar and use refillable containers.
- dried fruit: Raisins, apricots, apple rings, mangoes, cherries and cranberries are all kid friendly choices, just be sure they contain no traces of nuts (see above).
- fruit juice-sweetened jams and jellies
- commercial fruit bars and leathers
- mild jarred salsa
- jarred pasta sauce
- dessert tofu or plain, silken tofu
- canned or dried chickpeas (garbanzo beans): see kid friendly recipe below.
- "pea" nut butter or soy butter: These products provide protein and the familiar taste of peanut butter, but are free of tree nuts, a very common allergen.
- non-dairy, casein-free cheese, such as Daiya
- deli-meats or vegetarian, soy-based substitutes
- flavored rice or soy beverages
- calcium fortified orange juice
Allergen-Free Lunch Menus
These menus are appropriate for an elementary school student. For older children, or those with heartier appetites, refer to the list above to add an additional snack each day.
Monday
- morning snack: one medium piece fresh fruit (apple, peach, 1/2 cup grapes, etc)
- lunch: "pea" nut butter and Banana Tortilla Roll-up, 1/4 cup baby carrots, calcium fortified juice or "milk"
Tuesday
- Morning Snack: 1/2 cup dried fruit
- Lunch: one cup leftover chili, 1/2 cup tortilla chips, fruit juice
Wednesday
Morning Snack: 1/2 cup Crunchy Chickpeas (See recipe below)
Lunch: Spinach and "Meat" (deli or soy) sandwich on whole grain bread--check ingredients for allergens-- with honey mustard, 1/2 cup dessert tofu, lots of fresh water
Thursday
- morning snack: allergen-free treat, such as Cranberry Banana Muffins
- lunch: one cup soup, homemade or prepared/packaged such as miso or a heartier variety (try Amy's canned or Fantastic cups), six to eight whole grain crackers, 1/4-1/2 cup apple sauce, juice or water
Friday
- morning snack: commercial fruit leather or bar
- lunch: leftover wholegrain pasta with allergen-free tomato or meat sauce, piece of whole grain bread, calcium fortified "milk" beverage
Kid Friendly Crunchy Chickpeas
Below is a recipe for a crispy and satisfying "junk" food that can be adapted to fulfill any craving:
Ingredients
- 1 can chickpeas (garbanzo beans)
- 1 tbs olive oil
- seasoning to taste
Method
- Preheat oven to 400 degrees Fahrenheit.
- Drain chick peas and pat dry with paper towel.
- Toss with olive oil and seasonings* and spread evenly onto cookie sheet.
- Bake for 35-40 minutes, turning frequently (every 5-7 minutes) until chickpeas are brown, crispy and make a rattling sound as they graze the pan.
*Seasonings can be sweet, salty or savory, depending on the preference. Try:
- 1 tbs sugar and 2 tsp cinnamon
- 1 tsp chilli powder, 1/4 cumin, 1/4 coriander, 1/2 tsp sea salt
- a few shakes of commercial seasonings such as Mrs. Dash, Clubhouse blends or Lawry's Seasoned Salt
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Allergen-free Lunches Keep Kids Safe
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