Gluten Free Dairy Free Tips for you and your children at the holidays

The holidays can be a challenging time of year to follow Food and Allergy Sensitive Diets.  Fortunately, there are many delicious substitutions. At Feeding The Body Feeding The Soul we understand that living your life with the enjoyment of friends and family during this time of year is essential.

It is possible with a little ingenuity to have your holiday recipes with some modifications so you’ll feel like nothing is holding your child  back from enjoying your holidays.  We have  included helpful hints, tips, and suggestions to help you follow your child’s results and stay healthy with parties, potlucks, and festivities! You can find recipes in Food Allergy and Sensitivity cookbooks or with the assistance of a Nutritionist familiar with your food plan.

Tips and Suggestions

1. Be wary of holiday beverages like egg nog and hot chocolate.  If dairy is permitted and you want to enjoy some egg nog, mix it half and half with skim milk or water. If you are avoiding dairy you can make these delicious beverages with dairy free milks.

 

1. Bring your own food to the party. Offer to make something that you know your child likes. This way you are guaranteed they have something they can enjoy and not feel left out.  

 

1.  Encourage eating the healthy and nutritious options. Offer your child vegetables, fresh fruit, nuts, and chips and salsa and try to avoid things like creamy dips and mixed dishes.

 

1. Be mindful of the “trimmings” like gravy on the turkey, butter on the bread, croutons on salad, whip cream on pumpkin pie. These items usually contain commonly reactive foods like gluten and dairy.

 

1. Going out to do some holiday shopping? Be sure to pack a snack like trail mix to avoid the temptation of mall food kiosks

 

1. Stay away from the packaged gravies!  Making your own gravy is simple and you can control all of the ingredients that go into it.  Prepackaged gravies will usually contain gluten and dairy.  If you find yourself in a bind and need to use packaged gravy, Simply Organic and Maxwell’s Kitchen makes mixes that may work with your results.  Remember to always read ingredient labels! In addition, there are alternative thickeners that you may want to use for your homemade gravy instead of white flour.  Cornstarch, tapioca starch, potato starch, rice flour, and arrowroot are all good alternatives.  There are even gluten free flour blends that are popular such as King Arthurs Gluten Free Flour Blend and Pamela’s Gluten Free Flour Blend.  Whenever you are buying a “mix” always check the ingredient label to be sure it works with your results!

 
The holidays are meant to be a fun and magical time of year.  Family, friends, food and laughter are what make them special Be sure to talk with  Nutritionist-Nancy Cohen RDN LDN about any more personalized recipes that you may be interested in and we wish you a very Happy Holiday!

With Warmest Regards,

Nancy Cohen RDN LDN
Nutritionist
Feeding The Body Feeding The Soul LLC
​904-687-0720 
info@feedingthebodyfeedingthesoul.com
www.feedingthebodyfeedingthesoul.com

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