Healthy Nut-free Recipes for Allergy-Prone Kids

Healthy Nut-free Recipes for Allergy-Prone Kids
Jakub Kapusnak via FoodiesFeed

One of the challenges for a parent of nut allergic children is finding healthy and nutritious meals for their child outside of their home. Luckily, there are many handy and helpful recipes on the internet to help you and your child discover the wonder of food without nuts! Just because your child is allergic to nuts doesn’t mean they can’t enjoy eating! In fact, many of these recipes are healthy recipes aimed to help your child get their daily dose of essential nutrients and vitamins.

While we know children are picky eaters, we hope some of these great recipes can convince them that nut-free recipes are as delicious as nutty meals! Here’s what we’ve gathered to help you make the next rockstar meal.

1. Pineapple Fried Rice

You can do so much with this recipe. Fried rice is a favorite dish in many households, and there are a ton of variants for it. Pineapple is packed with Vitamin C and Vitamin B6, making it a great addition to the fried rice.

For pineapple fried rice, the best way to increase nutrient intake is to use brown rice as your staple ingredient. The nutritional value in brown rice includes magnesium, Vitamin B6, thiamine, iron, zinc, and phosphorus. Additionally, brown rice helps lower cholesterol count and contains more nutrient density than white rice. So, when shopping for rice, always opt for brown rice rather than white rice.

But what type of vegetables can you add into this meal? It’s completely up to you, but as a helping hand, you can add in; red and yellow bell peppers, carrots, green onions, and cilantro. For meat, you can add in chicken sausage and low sodium soy sauce.

Try out this dish; it’s simple to put together, and it doesn’t take long to prepare either!

Teach me how to make pineapple fried rice.

2. Broccoli Chicken Brown Rice Salad

Our next recipe tastes as good as it looks - broccoli chicken brown rice salad, perfect for packed lunches or a light dinner option. The meal features crunchy broccoli, chopped cranberries, brown rice, and sliced chicken breasts. This next meal is guaranteed to make mouths salivate at the sight and smell of it.

Broccoli gives the body a myriad of healthy nutrients; Vitamin C, Vitamin K, Vitamin E, Potassium, iron, calcium, selenium, fiber, phosphorus, and more. This nutritious green helps with anti-inflammatory reduction, cancer, and detoxification. The added fat-free chicken is pure protein, and the brown rice is pure goodness.

Teach me how to make broccoli chicken brown rice salad.

3. Sweet Potato Carbonara with Spinach & Mushrooms

That title alone should be enough to whisk your children to carbonara land. This “noodle” is made from thinly sliced sweet potatoes using a spiral vegetable slicer or julienne vegetable peeler. Mixed into the fray are mushrooms, spinach, Parmesan cheese, and of course, bacon. You can add a pinch of kale as well.

If that doesn’t scream out delicious, nothing will. You and your child can enjoy this fat-free meal that’s high in vitamins and low in calories.

Teach me how to make sweet potato carbonara with spinach and mushrooms.

4. Loaded Sweet Potato Nacho Fries

No child can resist the temptations of (healthy) nachos. This recipe is loaded with more than just cheese. It includes Vitamin A and fibers that’ll turn any picky eater into a nacho-loving fanatic. The recipe is comprised of sweet potatoes (to make the nachos), reduced-fat sour cream, cheese, black beans, cherry tomatoes, scallions, avocados, and chopped cilantro.

For added protein, add fat-free chicken or tofu into the mix. And don’t forget legumes, too. Legumes are excellent sources of protein as well.

Teach me how to make loaded sweet potato nacho fries.

5. Mashed Cauliflower

A great alternative to a bowl of fatty mashed potatoes is mashed cauliflower. This no-hassle recipe uses two boiled then pureed cauliflower heads to create the meal. It’s not only a healthier option, but cauliflower is also jammed with Vitamin C, Vitamin K, protein, magnesium and more. 

Teach me how to make mashed cauliflower.

6. Jet Swirl Pizza Appetizers

Let’s take a look at something fun to make in less than an hour. This next recipe requires pizza crust, salami, pepperoni, and cheese. Once the ingredients are wrapped up and baked, this easy-to-make, ready-to-eat meal is the perfect snack for the kids!

Teach me how to make jet swirl pizza appetizers.

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