5 days to allergy free eating

Transcription

1 To fully understand and know how to eat allergy free without fuss and stress we have to go through a few steps which I am going to share with you over the next five days. Below are the most common food allergies or intolerance which will help you on this short successful journey. To be fully aware of what allergies or food intolerances a family member has it is important to have tests and/or the elimination diet completed. Our goal is to ensure vital nutrients the body needs each day is not lost when a food source has been removed and avoiding any lifelong allergic reactions. Take a look below and be sure to mark which applies to you and your family. Next to each food source is a list of avoidance, caution and replacement foods to avoid depleting the body of essential vitamins and nutrients. 1. Dairy 2. Egg 3. Gluten 4. Shellfish 5. Sesame and Nuts 6. Soya 7. Sulphites and Sulfites 1 Registered Naturopath and Nutritionist. 2,212 Quay Street,

2 Change is never easy and can be daunting but with recipes at the touch of a tap you will become a master of allergy free cooking and your family and home will the better for it. Are you ready? Let s begin 2 Registered Naturopath and Nutritionist. 2,212 Quay Street,

3 Dairy Allergy Dairy allergy covers cow s milk and all products produced from cow s milk like butter, cheese, cream and yoghurt. However cheese is on a slightly different playing field as the molecular structure is altered when heated. This means someone who can not eat cheese may be able to eat it in a toastie as the cheese has been altered through the heating process. Being allergic to cow s milk is different to lactose intolerant due to the enzymatic reactions occurring in the body. Goat and sheep milk have very similar protein structures to cow s milk and should be avoided if there is a dairy allergy present. It is important to read and understand food labels. Avoid Caution Replacements Milk Margarines Almond milk Cream Crumbed food Coconut milk Ice cream Commercially Coconut Butter purchased cream Cheese biscuits, cakes Soy milk Yoghurt Soups and Nuttlex Mascarpone sauces Cocoa butter Ricotta (béchamel and Oil in baking pesto) Coconut yoghurt Frozen berries Tofu 3 Registered Naturopath and Nutritionist. 2,212 Quay Street,

4 Egg Allergy Eggs are used in so many ways in every day cooking from binding ingredients together to aerators and even emulsifiers in mayonnaise. It can be alarming when told you need to avoid egg. Raw egg is the most common allergy however many people especially children cannot eat egg in any form, raw or cooked. It would be advisable to avoid duck and quail eggs to as all three have very similar properties. You will find in all recipes within our recipes do not contain any eggs so help you remain calm and see that replacements are just as handy as cracking an egg. When at the supermarket look for vegan symbols if choosing prepacked foods as these should be egg free however it is best to always check the label. It is important to read and understand food labels. Avoid Caution Replacements Eggs in any form Commercially Apple sauce o Baked (& purchased cakes, Flax seeds cakes, biscuits) o Boiled o Fried ( & biscuits, pastry, meringues, puddings, custard, mousse (1tbsp seeds with 3 tbsp water) fried rice) Royal icing and Tofu (1/4 o Omelette marzipan cup) (white s only Sauces such as Banana (1/2 too) o Poached o Pasta (fresh) o Scrambled hollandaise, horseradish, mayonnaise, tartar 1) 4 Registered Naturopath and Nutritionist. 2,212 Quay Street,

5 Fresh pasta and noodles Sausages, burgers Crumb coating foods Battered foods Confectionary, chocolate, marshmallows Bread and rolls Meat substitutes that are not vegan 5 Registered Naturopath and Nutritionist. 2,212 Quay Street,

6 Gluten Gluten is found within the structure of grains such as wheat, barley, rye with those who are gluten intolerant or celiac often cannot consume oats as the processing plants have been contaminated during production. Gluten has an important role in baking giving the elastic structure which helps dough to rise though all recipes within our do not contain gluten so help you find replacements easily and locally. Awareness of gluten sensitivity has increased in recent years with all manufactures of food products required to label gluten-free on the packaging. Please ensure you read labels and do not rely on the packaging. It is important to read and understand food labels. Avoid Caution Replacements Wheat, barley, Cereals Cornflour rye oats Sausages, Buckwheat Spelt kamut burgers, fish Almond meal Commercially fingers Coconut flour baked foods Meat Rice such as generic substitutes Potato breads, cakes, Prepared biscuits, pastry battered or and pizza bases crumbed Oats foods Pasta Sauces (white, Couscous cheese) Semolina Soya sauce Frozen fries 6 Registered Naturopath and Nutritionist. 2,212 Quay Street,

7 Pack chips or crackers Soups Stocks Baking powder Gluten also as aliases and these are listed below to watch out for. Ale All purpose flour Baking powder Barley Barley flakes Barley flour Beer Bread bread stuffing Brewer's yeast Bulgur Colourings Couscous Cracked wheat Cracker meal Dinkel Durum Enriched flour Flavourings Flour Glucose syrup* Glucose* Gluten Graham flour High protein flour Hydrolysed wheat protein Kamut Malt Malt extract Malt flavouring Malt syrup Malt vinegar Malted milk Maltodextrin* Matzo Matzo meal Miso Modified food starch Modified wheat starch Oat bran* Oat flour* Oatmeal* Pearl barley Plain flour Rye bread Stone ground flour Stuffing Unbleached flour Wheat bran Wheat flour Wheat germ Whole oats* * unless designated as gluten-free 7 Registered Naturopath and Nutritionist. 2,212 Quay Street,

8 Shellfish Allergy Shellfish is divided into two categories; Crustaceans and Molluscs however it would be advisable to avoid all. Crustaceans are prawns, lobster, crab and crayfish. Molluscs are abalone, mussels, scallops, clams, oysters, octopus and squid. Being vigilant in checking labels when purchasing meatless products. Avoid all foods that contain any seafood, if unsure when dinning out, always ask. Soya Allergy Soya belongs to the legume family as do peanuts, peas and beans. Soya is relatively easy to avoid however one additives to be aware of are E322 lecithin which is derived from soya which is used in chocolate and cocoa butter. Be sure to check labels if there is a soya allergy present. Pre-packaged foods that may contain soya or E322 are breakfast cereals, crackers, commercial desserts, pancake mixes and pasta. Sulphites and Sulfites Allergies Sulphites are found in: cured meats and dried fruits. Sulfites are found in onions and garlic. 8 Registered Naturopath and Nutritionist. 2,212 Quay Street,

9 Sesame and Nuts Allergy Sesame is extensively used in ethnic cooking from India, China, Japan, Southeast Asia and Greece. It is used for deep frying, pickling and in dips such as Tahini and Hommus. Many labels state: contains nuts however the information as to which variety can be missing. If a person has a nut allergy and it has not been refined as to ground or tree nuts it is best to avoid. Ground nuts are: peanuts, Tree nuts are: brazil, hazelnut, pistachio, cashew, pecan, walnut, macadamia and almonds. It is important to read and understand food labels. Avoid Caution Replacement Peanuts Tree nuts Peanut butter Nut oils Satay Praline Marzipan, nougart, choclate Pesto Cereals Snack bars Middle Eastern sweets and desserts Vege burgers Sunflower seeds Chai seeds Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. 9 Registered Naturopath and Nutritionist. 2,212 Quay Street,

10 Day One Today s goal. Identify, whichever allergy category you have chosen, check labels in your home from the kitchen pantry to the bathroom. Yes even bathroom products contain traces of reactants that may need to be eliminated. If you have time pop to the shops and look at a few items and the labels. 10 Registered Naturopath and Nutritionist. 2,212 Quay Street,

11 Did you know the content of a label must be in order from the maximum to the minimal ingredient in that product? It is also important to look at the sugar and carbohydrate quantity for adults consumption. Also be aware of food additives listed in numbers such as E122 which may have allergy trigger. 11 Registered Naturopath and Nutritionist. 2,212 Quay Street,

12 Day Two Today s goal. Now you are more aware of labels and the secret way manufactures get around listing ingredients, it is time to look inside your pantry, fridge and even the bathroom again. It is going to be difficult but it is the only way for progression to move forward. OK 12 Registered Naturopath and Nutritionist. 2,212 Quay Street,

13 You have located all those items that don t belong in your home, time to discard! Now did you check the containers and jars without labels? Bin those too. Even the smallest trace of an element can wreak havoc in a compromised body system. My rule is unsure, eliminate & don t touch it. 13 Registered Naturopath and Nutritionist. 2,212 Quay Street,

14 Day Three Today s goal. Have you recovered from yesterday? Today is going to be fun!! Time to get the thinking cap on and make a list of meals that the family are going to each for the next week from breakfast to dinner. Go through the recipes available and check out Feel Good Naturopathy s lending library to be inspired. This will help fill in any blank spots you have. If you have a regular night off and go out to dinner put that in. 14 Registered Naturopath and Nutritionist. 2,212 Quay Street,

15 Remember this is about you and your family. Include family members for their input and add their favourite allergy free meal. Be Creative. Be Inspired. Breakfast Lunch Dinner S M T W T F S Make a larger version either on your PC or write it up on a notebook page. 15 Registered Naturopath and Nutritionist. 2,212 Quay Street,

16 Day Four Today s goal. Time to replenish. Now the house is free from all allergens and you have your menu plan complete you are armed to reclaim your life. Before heading to the grocery shop, make a list of all the ingredients you need for the next week to prepare your new menu as well as the incidentals, such as toilet paper etc. By making a list reduces the temptation to purchase outside the walls of determination, saves you money and time. 16 Registered Naturopath and Nutritionist. 2,212 Quay Street,

17 One last tip when buying, purchase a little extra so when you are cooking that meal, there will be leftovers that can be frozen for emergencies, weekends or when you don t feel like cooking. The same applies to baking goodies for snacks. Bake a few extra muffins or an extra banana loaf that can be frozen. Planning ahead will always save you money and time. Ready, Set, Go. 17 Registered Naturopath and Nutritionist. 2,212 Quay Street,

18 Day Five Today s goal. Get everyone involved. So the groceries are done, the menu plan has been created time to have everyone in the home involved. Smaller children can help you bake this way they begin to understand why they cannot eat certain foods and helps them to appreciate what they can eat. This reduces a limitation mindset/tantrums and arguments. 18 Registered Naturopath and Nutritionist. 2,212 Quay Street,

19 Adolescents can be rostered on to cook their favourite meal or at least help do the prep before you get home from work. A Partner can cook a meal or two during the week to share the load. Place the menu plan on the fridge, this way everyone can see it and can assist in some manner. Support one another and you will achieve allergy free eating and family union within a short timeframe. Good Luck xx 19 Registered Naturopath and Nutritionist. 2,212 Quay Street,

20 Homemade Asian Southeast Blend 2 tbsp shallots, finely chopped 2 teasp fresh ginger, grated 2 teasp fresh coriander 2 teasp lemongrass, finely chopped 1 teasp crushed garlic 1 teasp kaffir lime leaves, finely chopped ¼ teasp red chilli (optional) 1.Mix all ingredients together in a bowl. 2.Divide and freeze or use as required. Creamy chicken curry (mild Thai coconut style, serves 4) Drizzle coconut oil 3 tbsp homemade asian southeast blend 2 x 400g tins coconut milk or cream 3 skinless chicken breasts, sliced into pieces 16 baby sweet corn 1 zucchini, diced 1 small broccoli head broken into bit size pieces 2 bok choy sliced 2 large handful peas Fresh coriander 1.Heat oil in frypan or wok over medium-high heat. 2.Add Asian southeast blend and cook for 3 minutes. 3.Add coconut milk and bring to gentle simmer. 4.Add chicken, corn, zucchini, broccoli, simmer for 5 minutes for until chicken is cooked. 5.Add bok choy and peas and cook for a further few minutes. 6.Garnish with coriander. 20 Registered Naturopath and Nutritionist. 2,212 Quay Street,

21 Espresso Avocado Choc Mousse (serves 2) 1 medium avocado 7 tbsp maple syrup 12 tbsp cocoa powder ½ teasp vanilla bean paste Or 2 Tbsp extract ¼ teasp espresso powder ¼ teasp salt 1.Process all ingredients in a small bowl food processor until smooth. 2.If too runny add a touch more cocoa powder, 3.If too solid add a little more avocado. 21 Registered Naturopath and Nutritionist. 2,212 Quay Street,

22 On my website there are recipes that you will find easy and tasty for the whole family. There are always more being uploaded so keep going back and checking from time to time. Also coming up in October is Everything Herbal Workshop. All the details will be on our Facebook page. 22 Registered Naturopath and Nutritionist. 2,212 Quay Street,