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By Susan Palmquist

Maybe it’s an allergy to peanuts, wheat or even lactose intolerance — a food allergy in itself can be frustrating, but sometimes the biggest hurdle to overcome is serving meals that the whole family can enjoy. With some creativity and a game plan, you can make dishes sure to please everyone.

I recently spoke with Jodi Bager and Jenny Lass and asked them to share their tips on meal preparation for people with allergies. The two women are authors of The Grain-free Gourmet that contains recipes that are not only grain-free, but also refined sugar-free and low in lactose. Bager and Lass both have first-hand experience living with restrictive diets. Lass has celiac disease, while Bager has ulcerative colitis. They both follow the Specific Carbohydrate Diet and decided to team up to write a cookbook several years after they met at a potluck dinner.

Don’t make anyone feel left out

Bager says the most important thing is to never make the person, especially a child, feel like they’re different because of their allergy. “Try and feed everyone the same food,” she explains. “Don’t make it a sacrifice for the person — but at the same time, don’t deprive other family members. Make sure everyone’s getting what they want.”

Lass adds that you should select cooking methods that are easy on the cook such as a one-pot stew that freezes and reheats well that everyone likes. And while you should give everyone some choices, Bager and Lass suggest you don’t offer too many options, because you’ll never get everyone to decide on one dish.

Don’t totally discard perennial family favorites like tacos and lasagna just because someone has a food allergy. “In our cookbook, you’ll find a lasagna made with zucchini instead of pasta, and there’s also a recipe for tacos using a slice of provolone cheese instead of a taco shell,” says Bager.

Another problem that often crops up is when a child with a food allergy goes to eat at someone else’s house. “I think most parents want to be accommodating, so it’s simple enough to explain what they can and cannot eat,” Bager notes. “Another idea is to have the other child over to your house for a meal before the visit. Serve them something like the tacos, and it’s almost guaranteed that he’ll go home and ask his parents to make the same meal when your child comes to eat at his house.”

Eating out

Eating out is another challenge for people with food sensitivities. Both Lass and Bager suggest you stick with pure, whole foods. Try ethnic restaurants — places like Greek eateries, where you can order fish with just lemon and pepper as seasonings and perhaps a side of veggies.

Bager says most problems arise when people eat processed foods, so fast foods restaurants aren’t your best bet. “Don’t be afraid to ask your server what’s in the food, because you’ll be surprised what can show up,” she warns. One example she gives is breakfast fare. Many people order omelets, but sometimes they’re not made from real eggs and have milk added to them. Bager suggests going with eggs cooked over-easy or sunny-side up.

And don’t be shy about carrying things like your own salad dressing when you dine out.

Making connections

If you’re looking for other families coping with food allergies or need more resources, Lass suggests doing an internet search to find an association that deals with your particular allergy. Another idea is to talk to your family doctor, who can probably put you in touch with a local support group.

Read more about Bager and Lass and find sample recipes at Grain-Free Gourmet.

© Susan Palmquist

Susan Palmquist is a freelance writer who specializes in food, health and wellness topics. She writes a monthly column and two weekly columns, the latest called The Budget Smart Girl’s Guide to the Universe.