Throwing a dinner party has become a difficult task, since just about everyone apparently has to avoid one ingredient or another due to a food allergy or intolerance.  If you’re like me, you’re often left wondering: Do all these people really suffer from food allergies, or is it simply trendy to give up certain foods?

The answer is somewhat complex, so here’s some straightforward information on food allergies, food sensitivities, current food trends, and how all of these tend to get mixed up.

What’s the difference between a food allergy and food intolerance?

A food allergy is an adverse immune response to a food – usually the protein component of a food.  Food allergies are serious and can be life threatening if the allergic food is eaten.  A food intolerance (same as sensitivity) is a difficulty or inability to digest a component of food – usually the sugar component.  Food intolerances may be unpleasant, but they don’t involve the immune system and are generally not harmful beyond uncomfortable symptoms.

What are the most common food allergies?

Peanuts, tree nuts, milk, eggs, fish/shellfish, soy, wheat, and sesame seeds.  (Notice all these foods contain protein).

What are some symptoms of food allergies?

Shortness of breath, wheezing, difficulty swallowing, itching of the mouth/lips/tongue/throat, swelling, hives, rash, congestion, nausea, vomiting, abdominal pain, lightheadedness.  These symptoms often require quick treatment, and an allergic person needs to avoid the offending foods completely.

What are some symptoms of food intolerance?

Symptoms are almost always digestion-related: gas, bloating, stomachache, diarrhea and/or constipation.  These symptoms can often be controlled by limiting the quantity of the food eaten, eating the offending food in combination with other foods, or avoiding certain foods in the offending food group.

Example: dairy allergy vs. lactose intolerance

Those who are lactose intolerant lack the enzyme required to digest lactose, the naturally occurring sugar in milk.  These people generally have digestive distress when eating creamy sauce or ice cream, but can often eat yogurt, kefir, aged cheese, or Lactaid milk with no problem.  Eating dairy in small quantities tends to help, as does taking lactase enzyme pills before a meal.

People with a dairy allergy on the other hand, may suffer from vomiting, wheezing, and/or hives immediately (or up to a few hours) after drinking milk or eating milk products.   In these cases the type of dairy eaten doesn’t really matter, and avoiding dairy products and foods with dairy derivatives is the best remedy.

How do I know which I have?

If you or your family member experiences unpleasant or severe symptoms after eating a particular food, see your doctor right away, and keep a food record of everything eaten.  It will be easier for a specialist to diagnose your issue if you can describe exactly what is happening when, and a food record will allow you to do that.

Why do so many people seem to have food allergies and sensitivities?

A few reasons.

1. Heightened awareness.  The more a population knows about a health concern, the more true and false cases there will be.

2. Many of us eat processed foods that are made with tons of food derivatives and additives, so if we have a reaction or unpleasant symptom, we may not know what caused it or where it came from.

3. It’s trendy.  Gluten-free, dairy-free, sugar-free, soy-free, etc are all popular food trends right now.  While some people must be on such diets because of real, serious health concerns (e.g. celiac disease or diabetes), others may adopt a restrictive diet in the hopes that doing so will aid in weight loss.  Diets created for those with food intolerances or health problems are not weight loss plans, and are not the best way to approach healthier eating unless an allergy or intolerance is known.

4. Portion sizes.  We eat such large portions of food these days, and of such high-calorie foods, that it’s no wonder many of us get stomach aches after eating.  If you notice you feel sick after eating pasta at a restaurant, it’s more likely the amount of food you ate, rather than the pasta (or gluten, or wheat) itself that caused the discomfort.  Moderating portion sizes would make most of us feel better.

image source for above photo

Disclaimer: I am not a doctor or food allergy specialist, so if you have questions about your own allergies, sensitivities, or health in general, consult your doctor.

Planning ahead is the key to healthy eating.  I know I say this over and over again, but that’s because it couldn’t be more true.

You don’t need an elaborate meal plan or specific ingredients for specific meals, but grocery shopping and preparing produce ahead of time makes healthy meals easy to throw together even when you’re short on time.

Here’s an example.  Last week I didn’t have time to “cook,” but I had bought, washed, and steamed broccoli, asparagus, and carrots and had them read-to-eat in the fridge.  I also cooked some white beans (though you could buy canned) and a pot of quinoa.  Each night, dinner was a breeze.

One night we had these veggies tossed with almonds, oranges, and pre-packaged baked tofu, topped with peanut dressing.  Another night we made this quinoa and white bean hash with fried eggs.  And on two nights – because they were so tasty – we had these veggie quesadillas, served with avocado, salsa, and Greek yogurt.

In between meals, Lucy and I snacked on veggies dipped in Cilantro Chive Yogurt Dip from Trader Joe’s.

Moral of the store here is that even just a tiny bit of planning ahead – buying, washing, and cutting veggies – can lead to a week’s worth of healthy eating!

Kids these days are exposed to huge numbers of environmental toxins everyday.  If you’re a concerned parent, relative, or caretaker who wants to take steps to reduce risk, it can be very overwhelming and hard to know where to start.

Below are five ways you can help to create a safer, healthier food environment for our children.  Even putting just one of these into practice can make a big difference.

1.  Buy organic.  Yes, it can be more expensive, but the “cost” of eating pesticide-laden produce is much higher when you consider all the long-term ramifications for you, your family, and the earth.  If you’re new to organic buying, start with The Dirty Dozen and remember that choosing what’s in season helps to keep costs low.

2.  Clean your kitchen with soap and water.  Many commercial cleaners do not actually clean your kitchen – they just coat your kitchen in toxic chemicals which then spread to your food.  Reduce the risk of adding pesticides, formaldehyde, and other harmful toxins to your family’s food by switching to eco-friendly cleaning supplies or simple soap + warm water (which if you scrub, is all you need!).

3.  Reduce your use of plastics.  Many plastics are toxic to produce, toxic to use, and toxic to dispose of, so it’s a good idea to swap plastics for other materials whenever possible.  Making more food from scratch will help (reduced packaging), as will switching to stainless steel (water bottles, snack containers), glass or ceramic (food containers, cookware, etc), bamboo (cutting boards, portable flatware/ plates), and cloth (grocery & produce bags, portable food storage bags).

4.  Serve wholesome snacks.  Processed, packaged “kid snacks” are often full of synthetic and less-than-healthy additives (even the organic and natural snacks are not exactly “healthy”).  Save these items for special occasions or times when you don’t have much choice.  The rest of the time, offer fruits and vegetables.  If you choose ripe seasonal produce, involve your kids in the selection or preparation, and cut it in a way that’s easy for them to eat, you’ll have an easier time getting them to eat what you serve.  Here are some great ways to get kids involved in food prep.

5.  Wash your hands, and theirs.  Hand-washing is the single best way to stop the spread of viruses and bacterial contamination.  Have them wash their hands with soap and water before meals, and make sure to keep your own hands – and cutting boards, utensils, etc – clean while you’re preparing food.  This simple practice can greatly reduce food borne illness in children.

Nearly every toddler can occasionally be seen holding one of these:

The Snack Trap.

This thing is great because it provides an easy way for babies to self-feed finger foods either at home or on-the-go.

Now, I don’t think babies or kids should be snacking all the time, or be given food whenever they’re fussy.  But since babies are so active and have such tiny bellies, they usually do need a little something between meals.

It’s very easy to find processed snacky finger foods in the baby section of the grocery store, but if you prefer to offer real food instead packaged, here are some healthy baby finger foods to try:

Cooked Peas

Blueberries

Freeze-dried veggies (peas, corn, tomato pieces)

Freeze-dried fruits (raspberries, blueberries, mango or pineapple pieces)

Tiny tomatoes — Lucy’s favorite! (these are literally the size of a pea/blueberry. If you can’t find these, cut grape tomatoes in quarters or halves)

Puffed Rice or Puffed Kamut cereal

Tiny cubes of cheese – mozzarella is nice and soft

Small cubes of soft whole grain bread

Black or white beans, rinsed and drained

Anything else your toddler likes? 

Note: I do occasionally give Lucy puffs, yogurt melts, crackers, etc. and am glad these choices exist.  I just prefer to offer her real, whole foods most of the time, and save these other types of snacks for special treats.

Another important note: not all of these choices are appropriate for all babies.  These suggestions are best for babies over 1 year who have teeth, know how to chew or gum food, and are capable of pulling out a piece or two of food at a time with their pincer grasp.  If you have questions about whether your baby can eat finger food, ask your pediatrician.

Most of the moms I know would love nothing more than a day off from the household duties – cooking included.  This Sunday, surprise the mom in your life with a simple brunch.  Even something routine and easy-to-prepare will make her feel like royalty, especially if you remember to clean up afterward!

What should you make?  Whatever your mom/wife likes best.  A few ideas…

If she’s an oatmeal lady, dress up a bowl of it with fun toppings like berries, nuts, shredded coconut, etc.  Check Kath’s Tribute to Oatmeal for this + about a million other delightful oatmeal ideas.

If she’s a yogurt-lover, set up a make-your-own-yogurt parfait bar, so everyone can layer in the ingredients they love.

If she’s a French toast aficionado, make her favorite variety (or if she appreciates a healthy take on a classic, try the French toast recipe pictured above).

If she would ideally eat dessert first, bake something sweet like this yogurt coffee cake, and serve alongside a platter of fresh fruit.

Whatever you make for your mom or wife, no doubt she will appreciate your thoughtfulness and effort.  Happy Mother’s Day to all you moms, grandmas, aunties, and moms-to-be!

yogurt parfait image source

Soy is one of those food that’s always in the news.  First it’s good for you, then it’s bad for you, then it’s good for you again.  So which is it?

The answer to that depends on what kind of soy, how much soy, and what else you’re eating.  Here are some answers to common questions about soy.

What soy products are healthiest?

Whole soybeans, or products made from whole soybeans, seem to offer the most health benefits and least risk.  As with most foods, the less processed, the better!  Aim to get your soy fix from edamame (whole soybeans), soy milk (buy the kind that has “whole soybeans” near the top of the ingredients list), and tofu.  Other foods with soy derivatives — like protein bars, fake meat, some veggie burgers, some cereals and snack foods — are so highly processed and have so much other stuff added to them that they are not really healthy.

How much soy is OK?

Health experts suggest that 1-2 servings of whole soy per day is healthy for most people, especially if it’s used as an alternative to fatty meat or other animal protein.  This amount may also help to reduce the risk of heart disease.

Is it worth buying organic soy?

Most soybeans grown in the United States – as many as 80 percent – are genetically modified.  While we don’t know exactly how this affects our health, I personally would rather not offer myself as a guinea pig.  So I recommend buying organic soybeans, which are not genetically modified, and have been grown without the use of pesticides or other toxic chemicals.

Is soy milk healthier than cow’s milk?

Milk is healthy primarily because of it’s naturally-occurring protein and calcium content.  Soy milk also has protein (6-7g per cup, as opposed to 9-10g per cup of skim cow’s milk) and is fortified with calcium, so it’s a healthy choice for those who can’t have dairy.  If you do choose to drink soy milk, buy the unsweetened variety, to avoid all the added sugar.  Here is a chart of milk vs. milk alternatives so you can compare all the options.

Does soy increase the risk of breast cancer?

In short: no.  The science here is mixed, as some studies have concluded that soy is beneficial for preventing breast cancer, while others have shown a relationship between eating lots of soy and an increased risk.  One thing is for sure though – eating whole soy foods instead of processed or fatty meats, is a healthy choice.  As with anything, eat soy in moderation and as part of a diet rich in fruits and vegetables.

If you have other soy questions, leave a comment with your question and I’ll add the answer to this list!

Last night was like most nights.  After putting Lucy to bed, I was hungry, tired, and had a ton of work left to do before bed.  Tyler and I were tempted to order pizza for dinner, but for budget and health reasons we decided to rustle something up from the seemingly random ingredients in the fridge:

1 bunch asparagus

2 eggs

Parmesan cheese

Cooked quinoa

Cooked white beans

Half a red onion

Which became this:

Quinoa and white bean “hash” with a fried egg and shaved Parmesan cheese.  It wasn’t very pretty, but it tasted delicious!

You could make this with any variety of vegetables.  Simply saute the veggies in a little oil with a sprinkle of salt.  After they’re soft, add the quinoa and beans and stir gently until heated through.  Place this mixture in a bowl and using the same pan, fry an egg to place on top, then finish with some shaved or grated cheese of any kind.  Fresh herbs would also be a great addition.

Easy enough for even the busiest weeknight, and yum!

One look at the huge wall of granola bar packages in the grocery store aisle is enough to make even the most savvy shopper feel stumped.  Phrases like “Whole grains inside!” or “Now, with fiber!” or “Less sugar than leading brands!” seem to appear on every box.  So how do you know which bars are really wholesome, healthy, and worthy of your hard-earned money?

It’s pretty simple, if you take a moment to scan the Nutrition Facts Label and

Look for the following criteria:

• At least 3g fiber per bar (but not a ton more, which is a sign of added ‘synthetic’ fiber which can upset your stomach)
• Less than 10g sugar per bar
• Whole grains (any kind, but likely to be oats) is the first thing in Ingredients list
• No “partially hydrogenated oil” in Ingredients list (this means there’s trans fat, even if the label says “Zero grams trans fat per serving”)

Some great choices that meet this criteria:

• Kashi TLC Chewy bars – all flavors
• Kashi TLC Crunchy bars – all flavors
• Health Valley Organic Chewy bars – Blueberry or Double Chocolate Chip
• Cascadian Farm Fiber Right – some flavors

Or, make your own:

• Thick and Chewy Granola Bars
• Coconut Almond Granola Bars

image above courtesy of Smitten Kitchen

Contrary to popular belief, Cinco de Mayo is not Mexico’s Independence Day (which is celebrated September 16th).   It’s actually a celebration commemorating Mexico’s victory over the French in the Battle of Puebla – and the holiday is not even observed in most of Mexico – only in the state of Puebla.  Who knew?

Regardless, it’s a much anticipated holiday for Americans like me who love any excuse to eat Mexican food and indulge in a margarita.  I almost always create a make-your-own-taco bar, or make this braised chicken with tomatillos and fruit.  This year however, I’m looking to Pinterest for Cinco de Mayo menu inspiration.  In an instant I’ve found so many delicious-looking ideas, such as…

Individual Seven-Layer Dips

Easy Fish Tacos

Barefoot Contessa’s Pink Grapefruit Margaritas

Fruit tacos with Chocolate Tortillas

Burro Pinata Cookies

(pictured at the top.  Seriously.  How incredible are these?!)

More coming soon……

Have you ever made a recipe that called for a tiny amount of fresh herbs, then wondered what to do with the extra?

This is the perfect time to make homemade hummus.  You don’t even need a recipe – just a basic formula – which can be altered depending on what herbs, beans, and flavorings you have at home.

Homemade Hummus

1 can rinsed and drained beans (garbanzo, white, black, Cannelini, etc.)

1/4 cup tahini (sesame seed butter) or any other nut butter

1 clove garlic (if you don’t have garlic, you can use chopped shallots or green onions)

Juice of 1 lemon

Large handful of fresh herbs (basil, parsley, mint, cilantro, arugula, spinach

Drizzle of olive oil

Salt & pepper to taste

Optional additions: cumin, chili powder, paprika, sundried tomatoes – for flavor.  Avocado, plain yogurt, feta or goat cheese – for creaminess.  Salsa, vinegar, more citrus juice – for more tang/bite.

Just blend all ingredients in a food processor until smooth.  That’s it!

Here’s how I made hummus the other day:

2 cups cooked fresh garbanzo beans (I happened to have these on hand)

1/4 cup cashew butter (didn’t have tahini)

2 Tbsp olive oil

1 green onion (didn’t have garlic)

Big handful of cilantro + a few mint leaves

Juice of 1 large lemon

Pinch each of chili powder & salt

After blending this up in the food processor and giving it a taste, it was too dry and a little bland, so I added:

1/2 an avocado

Dollop of plain yogurt

2 Tbsp chipotle salsa

Then it was creamy, smooth, and flavorful.  And I wasn’t the only one who thought so!