Healthy Life: Welcome all guests to the dinner table

photo

Ronald Pierre fills buckets of water from a broken city pipe near a sewer in Port-Au-Prince. Methodists in Springdale are raising money during Lent to provide clean water for Haitians.

January is a fresh start to a new year and means a fresh start to many diets. However, some family members might already be adopting a new diet that involves food allergies. Feeding these family members can seem daunting, but don't panic! Here are some helpful tips to making current recipes allergy-friendly.

First, focus on foods that are naturally free of the top eight allergies (egg, milk, wheat, shellfish, tree nuts, peanuts, fish and soy), and plan your menu around those items. Choose recipes that keep you from buying alternatives like gluten-free bread or dairy-free cheese that may alter the taste of your traditional recipes.

If you need allergy-friendly alternatives, try these simple alternatives:

Replace one egg with 1 tablespoon of milled flaxseed mixed with 3 tablespoons of water.

Replace milk with soy milk, rice milk or broth.

Replace peanut butter with sunflower butter.

Replace wheat flour with a gluten-free flour mixture like Domata's.

Replace fish with other lean proteins such as chicken or turkey.

If your family member has one of the top eight allergies, label reading can be a little easier. I know that seems crazy to think when you are just starting to read labels for food allergies, but these foods are required to be labeled in plain language. This means the allergen might be a five-syllable word but must say which allergen it contains in parentheses after it or it must be labeled in the "contains" statement under the ingredients. For example, the label might say: "modified food starch (wheat)" or "Modified food starch. Contains: wheat."

If you are hosting a birthday party or family gathering this year, request that all your guests bring printouts of the recipes. That way everyone knows what ingredients are in the dishes, and if they love it they have the recipe to make it themselves. It's a win-win!

Ask a registered dietitian for suggestions. He or she can help you find allergy-friendly foods and suggest allergen-free recipes to make your dinner party a success.

Food allergies can be tricky if you are not used to preparing allergy-friendly meals. Remember to check with your guests on the severity of their food allergies. Some individuals cannot even have it in the house, while others are fine picking and choosing from dishes that are allergen-free.

Remember, label reading for allergies takes time and practice. If food allergies cause anaphylactic shock, be sure to always carry an epi-pen and teach family members how to properly administer it.

Lindsey Koelling is the registered and licensed dietitian for the Jefferson City Hy-Vee. She is passionate about health and helping others incorporate healthy eating as part of their everyday lives.

Salmon Cakes with Olives, Lemon and Dill

Serves eight (one salmon cake each)

Ingredients:

4 scallions, quartered

cup pitted Kalamata olives

3 Tablespoons coarsely chopped fresh dill or thyme

Zest of two lemons

teaspoon salt

teaspoon freshly ground pepper

2 pounds wild salmon (see tip below), skinned and cut into 2-inch chunks

4 teaspoons extra-virgin olive oil, divided

Directions:

  1. Place scallions, olives and dill (or thyme) in a food processor and pulse until finely chopped. Transfer to a large bowl. Stir in lemon zest, salt and pepper.
  2. Working in three or four batches, pulse salmon just two or three times to finely chop, but not puree. Add the chopped salmon to the bowl; gently mix until combined. (Alternatively, finely chop salmon, scallions, olives and herbs by hand before combining with lemon zest, salt and pepper.) Divide the mixture into eight patties, about 3 inches in diameter and 3/4-inch thick. Chill in the refrigerator for at least 20 minutes (or up to two hours) before cooking.
  3. Heat 2 teaspoons of oil in a large nonstick skillet over medium heat. Add four salmon cakes, and cook until browned on both sides and just cooked through, six to eight minutes total. Repeat with the remaining oil and salmon cakes.

Nutrition facts per serving: 214 calories, 10 grams fat, 2 grams saturated fat, 66 milligrams cholesterol, 339 milligrams sodium, 2 grams carbohydrates, 0 grams added sugars, 1 gram fiber, 29 grams protein.

Source: www.eatingwell.com