Allergy Friendly Recipes


2 Ingredient Pancakes


1 ripe banana

2 eggs


  1. Mash banana
  2. Stir in eggs
  3. Spoon 2 T batter onto skillet over medium high heat
  4. Cook for 1 minute
  5. Add desired toppings

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Oatmeal Power Bars


1 cup dry oats

1/4 cup sunbutter

1/4 cup honey

1/2 cup dried blueberries

Pinch of salt

1/4 tsp cinnamon

1 tsp vanilla (optional)


Mix all ingredients in a bowl

Spoon a tablespoon of mixture in to hand and roll into balls

Store in refrigerator up to 1 week



Fruit Smoothie


3/4 cup frozen fruits and vegetables (recommend try Dole Fruit & Veggie Blends)

3/4 cup milk of choice (almond, rice, coconut, soy, etc)


Blend in blender until smooth

Serve immediately



Lunch and Dinner

Potato Casserole


Layer thinly sliced potatoes across bottom of pan

Add protein of choice on top of potatoes (chicken, beef, beans, tofu, etc)

Add vegetables of choice on top of protein (broccoli, spinach, peppers and onions, etc)

Top with sauce:

2 T dairy free margarine

2 T tapioca flour (or flour of choice)

1 cup coconut milk (or milk of choice)

Pepper, salt, garlic to taste

Heat in oven at 350 degrees for 45-60 minutes


Zucchini Pasta Salad (Yield 4 servings)


1 packet Green Giant veggie spirals – zucchini (prepare as directed)

1 red pepper, chopped

1/2 cup julienne carrots

3 green onions, sliced thin

1/4 cup roasted sunflower seeds

2 T olive oil

1 T apple cider vinegar

1 T lemon juice

1 tsp honey

1/2 tsp salt

1/4 tsp pepper


  1. Mix first 5 ingredients together
  2. Mix last 6 ingredients together to make dressing and pour over salad
  3. Serve chilled


Taco Bowl


1 cup shredded lettuce

1/2 cup “rice” of choice – rice, quinoa, cauliflower rice, etc

1/2 cup black beans

2 ounces chicken or beef if desired

Toppings of choice – onion, tomato, avocado, daiya sprinkle cheese, tomatoes

For seasoning:

1 T chili powder

1/4 tsp onion powder

1/4 tsp red pepper flakes

1/4 tsp dried oregano

1/2 tsp paprika

1 1/2 tsp cumin

1 tsp salt

1 tsp pepper

(will have leftover seasoning)





5 cups dry oats

1/2 cup pumpkin seeds

1/2 cup sunflower seeds (hulled)

1/2 cup chia seeds

1 tsp cinnamon

1/2 cup dark brown sugar

1/2 cup honey

1/2 cup water

1/4 cup olive oil

1/2 tsp salt

1 cup dried cranberries


  1. Mix all ingredients together (excluding cranberries)
  2. Spread onto baking sheet
  3. Bake at 250 degrees for 40 minutes

Tomato Free Marinara Sauce


1 onion, finely chopped

2 clove garlic, finely chopped (optinoal)

1/3 cup olive oil

3 T lemon juice

1 T balsamic vinegar

1 (8 ounce) can of beets, drained (reserve liquid)

1 (14 ounce) can of pumpkin puree

1/2-3/4 cups gluten free chicken or vegetable broth

1 tsp coarse salt

24 grinds fresh black pepper

1/3-1/2 cup chopped fresh basil

1 1/2 tsp cornstarch or arrowroot moistened with 2 T beet juice


  1. Saute onion and garlic in oil
  2. Add lemon juice and vinegar, simmer for 5 minutes
  3. Puree beets until smooth
  4. Add beets, pumpkin puree, salt, pepper, and basil to pan, stir to combine
  5. Whisk in broth, simmer for 5 minues
  6. Whisk in cornstarch and cook for 1 more minue