SENSITIVE STUFF
Don’t let food allergies and dietary restrictions make family mealtime crazy
Cooking healthy meals everyone in the family enjoys can be difficult, but the task can be even more taxing when one or more family members have dietary restrictions. Laurie Scull of Marlton, N.J., learned to conquer this cooking challenge when she discovered her son, 10-yearold Mason, has food allergies. A few years ago, Scull was concerned because he wasn’t gaining much weight or growing tall. After a variety of tests, including one for celiac disease, she learned Mason has reactions to peanuts and nuts, artificial colors and preservatives. Now, what’s in Scull’s kitchen and the recipes she relies on have changed to accommodate her child, and he is happier and healthier. “In the last two years, Mason has gained 10 pounds and has grown 4 inches,” says Scull. “In the beginning, it was a challenge to adapt, but now we all eat what he eats.”
Scull has removed any foods with preservatives and artificial colors from her kitchen. She keeps peanut butter on hand for her daughter, 8-year-old Madison, but Mason knows not to go near it. Madison, Scull says, is sometimes unhappy about the changes in the family’s pantry and refrigerator.
“She tantrums all the time,” says Scull. “She loves the Honey Barbecue Fritos, but I can’t buy them for home. Even bubble gum has artificial colors in it. But I believe these changes are better for all of us. My husband’s stomach issues are not as bad, and the kids have more energy. I feel as though we all have been feeling better.”
Mary Abitanto, a New Jersey author, kept her son, 12-year-old Jack, in mind when she wrote her cookbook “Mariooch’s Kitchen: Food That Will Gather Your Family.”
Jack has many food allergies such as egg, peanuts and tree nuts, so her book has recipes that are completely adaptable for those who have food allergies, are gluten-free, eat vegetarian or vegan. Her husband, Peter, also has a tree nut allergy.
“Having family members with dietary restrictions may seem tricky when it comes to cooking, but it doesn’t have to be this way,” says Abitanto, who writes a cooking blog at www.marioochskitchen.com. “It does require more time, but you don’t have to be making two different meals every time you cook for the family. Don’t let an allergy overwhelm you; just get a little creative with the recipes.”
Some recipes in her new cookbook, which she says is also a tribute to her grandparents and parents, include a pesto she makes with chickpeas instead of walnuts or nuts; chicken dumpling soup that uses a pasta made without eggs, brown sugar and cinnamon yam cookies, and a variety of pizzas – her favorite is the white bean, red onion and arugula pizza.
“Any kind of pizza is easy to make and it contains a protein, vegetable and carbohydrate in one bite,” says Abitanto, whose next goal is to host a cooking segment on television.
“You can buy a pre-made dough, but I do include a dough recipe in the book. And if you are vegan, just get a vegan crust and don’t add the cheese.”
Abitanto says that when dealing with allergies or other dietary restrictions, it is wise to shop for whole foods such as chicken, fruits and vegetables instead of processed foods because you can better control what is going in the family’s dinner.
Keeping the kitchen safe is another important consideration, she says. Her daughters, Maggie, 18, and Sydney, 16, don’t mind that certain snacks are missing from the cabinets.
“Get the allergens out of the house,” says Abitanto. “It is crucial to do this. Clean the counter tops and surface areas regularly. The kitchen has to be a safe place.”
Lindsay Salvatore, a registered dietitian, nutritionist and owner of Dietitian Plus in Millville, agrees that if a food is life-threatening, it should stay off the grocery list and out of the house. She offers the same advice if an item is a dietary restriction and everyone in the house is also willing to avoid the certain food. And, no matter what diet a person is following, she always
“Having family members with dietary restrictions may seem tricky when it comes to cooking but it doesn't have to be this way. It does require more time, but you don't have to be making two different meals every time you cook for the family. Don’t let an allergy overwhelm you, just get a little creative with the recipes.”
Mary Abitanto Cookbook author
recommends using more whole foods over processed foods.
“Processed foods are filled with sodium, fat, preservatives, food coloring, chemicals, etc., to keep the food fresh for longer,” says Salvatore, who started her business in 2016 to help others learn to live a healthy, better quality life. “They are often lower in fiber, higher in calories and provide little nutritional benefits.”
Salvatore says it absolutely can be challenging to cook a meal when someone in the family has a food allergy, special diet or another intolerance, but there are ways to work around the restrictions.
“Depending on the allergy or restriction you can make substitutions in the recipes,” she says. “Luckily, there are many substitutes for just about any allergy or restriction. For example, if someone is lactose intolerant there are many non-dairy milks, yogurts, ice creams and more that you can buy to replace the dairy in recipes. If someone is gluten intolerant, there are gluten-free breads, pastas, cookies, etc., that you can buy in the grocery store. It may take some trial and error to find products the whole family likes, but there are more and more options available for these restrictions.”
“Education is key when making substitutions in favorite recipes, says Salvatore.
“It’s really important to do a little bit of research to know how a substitution will change the recipe,” she says. “Other ingredients may be added to achieve a similar consistency or flavor to the original recipe.”
Even though it may be difficult, making a meal to share with the family is essential for overall health and well-being, says Salvatore.
“Sharing a meal with family is a great time to build relationships and healthy eating styles together,” she says. “Eating home-cooked meals together leads to healthier eating habits that will last a lifetime.”