Let's get SNACKING!
If you've got children with food allergies, your biggest concern right now might be what they are eating at school. But have no fear, BWB is here! To help you out, I've created a list of [TOP 8] Allergy-Friendly LITTLE PIGGY LUNCHES that mine love and yours might, too!
TOP 8 FOOD ALLERGENS:
wheat (gluten)
dairy
eggs
soybeans
tree nuts
peanuts
fish
shellfish
[TOP 8] allergy-friendly
LITTLE PIGGY LUNCH IDEAS
PROTEINS
Cold Cuts
Lunch meat gets a bad reputation because of all the additives, fillers, sugar, and SALT that get pumped into most brands; however, just read your labels. Or slice your own using a whole roast. Send it plain or with some lettuce to make wraps with condiments on the side.
Recommended brands:
I’ve also seen that Costco often has better options for sliced turkey, roast beef, and salami. Your Whole Food type stores may also have a better selection than a typical grocer, but
“Simple Truth” brand found at the Kroger/King Soopers chains aren’t too bad either! The full ingredient lists are usually right at the deli counter.
Jerky
Always check ingredients because many brands are full of preservatives and often contain WHEAT!
Recommended brands:
“Duke’s” jerky (certain flavors are gluten-free, but not all)
Recipe:
http://stupideasypaleo.com/2012/04/18/recipe-beef-jerky/Hot DogsNot all wieners are created equal. Get a quality brand, made with minimal ingredients. To serve, heat it in the morning and wrap in foil or slice and keep in a hot food container to keep it as warm as possible til lunch time. Recommended Brand:Teton Waters Ranch, 100% grass fed beef (found at Nature’s Grocer)
Leftovers
You can send many of your child’s favorite leftover meals to school easily using a hot food insulated container. If you heat the container up by pouring hot water in it (letting it sit and then pouring it out) before filling with food, lunch will have the best chance of being warm at meal time.
Here are some of our favorite dinners that would make great leftovers lunches:
Meatballs
BBQ chicken (shredded or drumsticks)
Diced or Sliced Chicken (plain or with a dip)
Chicken Salad
VEGGIES: 3 WAYS
Raw:
carrots, green peppers, & cukes, mini sweet peppers, cherry tomatoes, broccoli & cauli florets or whatever you kiddos enjoy! Add a side of homemade ranch, hummus, or guacamole (recipes below, in “DIPS”)
Steamed or Roasted:
Whatever you have left over from weekly dinners!
Canned:
Green beans are a favorite in our house. I always look for natural varieties without added oils or seasonings. Seasoning your own canned foods is simple enough with a little sea salt and/or any of the “Flavor God” seasonings.
FRUIT OF ALL KINDS
Fresh:
Slice it up or send it whole! grapes, apple slices, pears, peaches, cuties, kiwi, watermelon, bananas, berries, pineapple, etc
Cans & Cups:
These are convenient options that can be just as healthful as fresh fruit as long as it's packed in 100% juice (no syrup or dyes). Dole makes a great BPA free, non-GMO mandarin orange cup in juice (no sugar added)
Don't forget about applesauce!
Dried:
Gummies & Chews
While dye-free choices are becoming more common to find, many options (even the “natural” brands) can be loaded with sugars, syrups, and some kind of starch so always read ingredients before purchasing this lunch box favorite or try making your own!
Recommended Brands:
“Simply Balanced” (certain varieties are only fruit with no added sugar, found at Target)
Recipes:
Chips & Crisps
Look for organic and non-GMO without added sugars or oils, whenever possible. For your best choice, make your own with a dehydrator!
Recommended brands:
MUNCHIES & SNACKS
Popcorn
Seaweed (dried in a snack pack)
Chips
...not just for couch potatoes anymore! There are many better-for-you options out there and I always feel less guilty indulging in a coconut oil or avocado oil potato chip.
Also great…
Sweet potato chips
Plantain chips
Yucca chips
Tortilla chips
Recommended brands:
CrackersCheck out Plentils from Enjoy Life Foods. These new lentil-based crackers are the first top 8 allergy-friendly cracker that I have come across (and in lots of great flavors, too!) CerealRead the labels of each individual variety, but many of the cereal brands below have pretty simple ingredient lists and might work for your needs! The biggest thing to watch for here is cross contamination of shared equipment, depending on the severity of your food allergies. Recommended Brands:
"Nature's Path" Envirokidz
"Chex"
"Kix"
"Erewhon" Rice Cereal
CARBS
Bread
You'll be hard pressed to find a pre-packaged bread that is completely free of the big 8, but making your own may not be as complicated as you think. Recipes:Sweet Potato Bread
Corn Bread
Search www.kidswithfoodallergies.org for more!
Noodles
DIPS
Homemade hummus
Recipe:
Homemade ranch
Recipes:
Guacamole
Recommended brands:
Salsa (look for organic varieties without added sugar or homemade)
BBQ Sauce
Ketchup
Mustard
Try adding a touch of honey to your favorite yellow mustard to make Honey Mustard!
Coconut Aminos
OTHER STUFF…
Pickles
Read those labels and look for brands with minimal ingredients and without dyes, specifically.
Recommended brand:
Recipe:
Ants on a Log (with sunbutter)
“That’s It” Fruit BarsIan's Natural FoodsWhile we have not tried any of these, it's always nice to know there are prepackaged options that you can trust when in a pinch! Find these in the freezer section. They offer a wide range of allergy friendly options in all the traditional kid foods.
Chicken Nuggets
Pizza
French Toast Sticks
Chicken Patties
Mac & Chz
See website for a full list of foods and to search by allergen. Enjoy Life Foods : Snacks & ChocolatesThis brand is made in an allergy-friendly facility and well trusted.
