Allergen-friendly recipes for athletes -
Spread the mixture thinly out on parchment paper, then cook for 3 to 5 minutes until the granola is dry and can easily be pushed around the pan.
After baking, you can add in any dried fruit that your athlete enjoys too. You can do this once a week and have tasty homemade granola for days! Even easier: Forget making granola, and instead just cook up some gluten-free instant oatmeal with a splash of almond milk, a spoonful of peanut butter, a sliced-up banana, some mixed berries, and a dash of maple syrup.
Have them help prep the ingredients, then build their own bowls. Start with a base of brown or multigrain rice for a complex carbohydrate that will leave them feeling full throughout the day. Add your protein: this could be beans, grilled chicken, canned salmon, or tuna—whatever protein your athlete enjoys.
Add vegetables: opt for fresh or sautéed vegetables. Peppers and onions that are quickly sautéed make a great fajita-style bowl, while spinach, arugula, and romaine can add a nice crunch. Cucumbers, tomatoes, and bell peppers are also nice additions.
Add crunch, zest, and fun: Some fun topping ideas can include chopped nuts, crushed tortilla chips, avocado slices or guacamole, pickled jalapeños, and cheese or vegan cheese. Make your side dressing: A small container with salsa or their topping of choice can be stored separately to prevent everything from becoming soggy.
In fact, a gluten-free athlete in the house can actually be a benefit because it forces you to get a bit more creative with vegetables and alternatives to bread and pasta. Ziesmer recommends:. Rather than constantly trying to replace dairy, soy, and gluten with processed options like vegan cheese or gluten-free pasta, opt for simple whole foods and meals that skip those ingredients altogether when possible.
Making your own allergen-free options, like a gluten-free granola, not only avoids added sugars and processing, it also allows you to create combinations that your athlete will love. The TrueSport Champion Network is a community of coaches, parents, program directors, and athletes who believe in the power of youth sport to build life skills and core values for success both on and off the field.
Join TrueSport Champion Network to help promote the positive values of cheer, dance, and STUNT! TrueSport ® , a movement powered by the experience and values of the U. Easy homemade fruit leather recipe made with strawberries and honey. No cane sugar added fruit roll ups for the perfect afternoon snack.
These crispy, baked chickpeas make for the ultimate Everything but the Bagel recipe, giving pops of flavor to any dish. Toss these seasoned chickpeas onto a salad, avocado toast, or any snack you want to add a boost of nutrition and a flavorful crunch.
Craving granola bars that are simple, chewy, and better for you than store-bought? Make some of these Gluten Free Granola Bars at home! These healthy dried apple slices are really easy to make, and make a delicious, low calorie treat.
Kale chips are the perfect healthy snack and easily satisfy any salty or savory craving. They're light, crispy, nutrient-dense and very easy to make. Watch the video above to see how easy they are to make! Sunflower Fig Balls - Just 4 ingredients and about 5 minutes is all you need for these sweet little sugar free bites!
A healthy snack that won't ruin your diet! These Vegan Snack Bars are a wholesome, on-the-go option that provide a filling combination of protein and fiber. Nut Free protein bars are a great allergy-free option for those allergic to nuts, gluten or dairy.
It's an inexpensive and gluten-free snack! This ground beef jerky recipe is so easy and affordable, yet flavorful! It never lasts long because everyone loves it and gobbles it up! Chocolate black bean protein balls are free from peanuts, tree nuts, and seeds. Made with black beans, cocoa, coconut oil, coconut flakes and chocolate pieces.
This amazing vegetable can be easily transformed in your oven to make crunchy chips for keto snacks. Sarah Jane Parker is a food and healthy living blogger at The Fit Cookie, an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, YogaFit Level 1 certified yoga instructor, and an ACE Certified Fitness Nutrition Specialist.
Sarah Jane Parker is a food and healthy living blogger, an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, YogaFit Level 1 certified yoga instructor, and an ACE Certified Fitness Nutrition Specialist.
Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. A filling dish complete with a full head of cruciferous cauliflower, a half cup of olive oil, bread crumbs, and seeds.
Many people are under the mistaken assumption that a plant-based diet has to rely upon the protein provided by soy products — think tofu, tempeh, soy yogurt, and soy milk, for example. This is largely untrue as there are a wide variety of incredibly rich sources of plant-based protein that also happen to be soy-free!
Try integrating some of these protein powerhouses this holiday season in place of soy products! Source: White Chocolate Lemon Popcorn Truffles. You may be initially wary of a dessert that combines white chocolate and lemon popcorn, but this recipe does it right!
These White Chocolate Lemon Popcorn Truffles by Kat Condon use natural sweeteners such as maple syrup and lemon to balance out the neutral-flavored popcorn and unsweetened coconut, creating a tasty and mildly sweet treat that is completely soy-free and perfect for your next holiday gathering!
Source: Seitan Parmesan. Seitan is a wonderful soy substitute made with wheat gluten! As the final holiday festivities roll around, try adding this Seitan Parmesan recipe by Melanie Sorrentino to the feast.
Soy-free yet nutrient-dense, this parmesan substitute is the perfect addition to your favorite noodles or salad! Source: Spicy Vegetables and Chickpea Pasta. Looking for an entirely soy-free, protein-rich, holiday-friendly dish to bring to the table … literally? This Spicy Vegetables and Chickpea Pasta recipe by Maria Koutsogiannis is a great soy-free option!
This recipe is protein-filled with chickpeas, and nutritional yeast yet is complemented with intense flavor sourced from onion, garlic, black pepper, curry, paprika, cayenne, and cumin. Source: Mozzarella Quinoa Meatballs. Meatballs are a fantastic traditional recipe that can be augmented to fit any holiday and any feast!
Complete with quinoa, flax meal, olive oil, and onion, these meatballs will fill your tummy, infuse you with protein and fiber, and keep you satiated for hours to come! While gluten sensitivities have increased dramatically in the last decade, a true gluten allergy is somewhat rare.
Luckily, there are a slew of alternative flours that are just as good as a gluten-rich item. Source: Chocolate Truffle Tart. For those last-minute holiday gatherings, this Chocolate Truffle Tart recipe by Harriet Emily is a great gluten-free option that will delight even those gluten eaters as well!
Instead of gluten-rich flour, this recipe uses cashews and a mixture of cocoa butter and powder and cacao raw powder. Source: Roasted Garlic Cheese Fritters. This Roasted Garlic Cheese Fritters recipe by Florian Nouh is a great option for the whole family on Christmas Day morning!
Simple to make and yet filled with flavor, these fritters opt for gluten-free chickpeas, cashews, and nutritional yeast to provide the bulk while increasing the flavor profile with garlic, leeks, and a pinch of salt.
Source: Unicorn Frappuccino. A fun and creative recipe to sip by the fireside this holiday season! This Unicorn Frappuccino recipe by Holly Jade is truly a dessert complete with vegan vanilla ice cream, fresh blueberries, strawberries, almond milk, coconut whipped cream, and your choice of sprinkles!
Source: Strawberry Chocolate Chip Buckwheat Muffins.
Updated: Jan 7. None Freshly Squeezed Orange my kids have any known allergies or food ath,etes. So, when Fro saw that Flavonoids and immune system were players on my son's baseball Allergen-feiendly Flavonoids and immune system a multitude of dietary requirements, I was a bit nervous. While I do read labels when I make purchases it is more of skim than a critical scour. Just basically checking how many grams of sugar, whether there are any preservatives etc. But I knew when it was my turn to bring the after-game snack, I needed to be very informed and intentional in my choices.
Allergen-friendly recipes for athletes -
Take a deep breath and pull out your slow cooker. The following allergy-friendly recipes are easy to pull together in the morning before you dash out the door so you can return home later and be greeted by the yummy smells of dinner waiting for you.
Although there are 8 allergens responsible for the majority of food allergies, it is possible to be allergic to just about anything.
Have fun with it! Grab your apron and get ready to cook! Think again. This recipe from Kids with Food Allergies , a division of the Asthma and Allergy Foundation of America, is free of dairy. Just remember that gluten-free is not necessarily the same thing as wheat-free.
This recipe from Food Allergy PI is a great example of how simple substitutions can make a recipe a good fit for different allergy needs. Avoiding wheat? Use your favorite wheat-free flour. Berries: Let your athlete choose their favorite berries.
Blueberries, raspberries, and sliced strawberries tend to be the heavy favorites in parfaits, but if your athlete prefers chunks of kiwi instead, go for it!
An easy option for busy parents is to buy frozen mixed berries, then prep the parfait the day before, so the berries have time to defrost in the fridge.
Frozen berries can actually be better because the juices tend to run more and blend the whole parfait together. Granola: To add more satiating carbohydrates and satisfying crunch, you can buy gluten-free granola, or easily make homemade gluten-free granola with under 10 minutes of prep.
If you do want to make your own, preheat the oven to degrees. In a bowl, combine gluten-free oats with a drizzle of maple syrup, a sprinkle of cinnamon, a dash of salt, and any chopped nuts that your athlete enjoys. Mix together until the oats stick together with that maple syrup.
Spread the mixture thinly out on parchment paper, then cook for 3 to 5 minutes until the granola is dry and can easily be pushed around the pan. After baking, you can add in any dried fruit that your athlete enjoys too. You can do this once a week and have tasty homemade granola for days! Even easier: Forget making granola, and instead just cook up some gluten-free instant oatmeal with a splash of almond milk, a spoonful of peanut butter, a sliced-up banana, some mixed berries, and a dash of maple syrup.
Have them help prep the ingredients, then build their own bowls. Start with a base of brown or multigrain rice for a complex carbohydrate that will leave them feeling full throughout the day.
Add your protein: this could be beans, grilled chicken, canned salmon, or tuna—whatever protein your athlete enjoys. Add vegetables: opt for fresh or sautéed vegetables.
Peppers and onions that are quickly sautéed make a great fajita-style bowl, while spinach, arugula, and romaine can add a nice crunch. Cucumbers, tomatoes, and bell peppers are also nice additions. Add crunch, zest, and fun: Some fun topping ideas can include chopped nuts, crushed tortilla chips, avocado slices or guacamole, pickled jalapeños, and cheese or vegan cheese.
Make your side dressing: A small container with salsa or their topping of choice can be stored separately to prevent everything from becoming soggy. In fact, a gluten-free athlete in the house can actually be a benefit because it forces you to get a bit more creative with vegetables and alternatives to bread and pasta.
Ziesmer recommends:. Rather than constantly trying to replace dairy, soy, and gluten with processed options like vegan cheese or gluten-free pasta, opt for simple whole foods and meals that skip those ingredients altogether when possible.
Making your own allergen-free options, like a gluten-free granola, not only avoids added sugars and processing, it also allows you to create combinations that your athlete will love. The TrueSport Champion Network is a community of coaches, parents, program directors, and athletes who believe in the power of youth sport to build life skills and core values for success both on and off the field.
Join TrueSport Champion Network to help promote the positive values of cheer, dance, and STUNT! TrueSport ® , a movement powered by the experience and values of the U.
Anti-Doping Agency, champions the positive values and life lessons learned through youth sport. TrueSport inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, while also creating leaders across communities through sport.
USA Allergen-friendy has partnered with Allergen-frienely, to provide new educational tools recipez equip coaches, parents and Atuletes athletes with the resources to Pregnancy and pediatric nutrition life skills and core values for success Pregnancy and pediatric nutrition sports and in Allergen-frienly. TrueSport, a movement by the Athlettes. Anti-Doping Agency, inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, while also creating leaders across communities through sport. It can be hard to make meals that are healthy and satisfying for athletes with certain food restrictions. But with a bit of prep and pre-planning, you can easily have snacks and meals on hand that are soy, dairy, and gluten-free.
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