EatInEatOut FALL 2016 - Page 16

ALLERGY-FRIENDLY FOOD IDEAS Lunch Ideas: • Chicken burrito with black beans, avocado, lettuce and mild salsa on a whole grain corn tortilla • Beef, rice and broccoli bake • Sunflower seed butter on whole grain bread with thinly sliced apple or pear • Whole grain pasta salad with cherry tomatoes, bell pepper, beans or light tuna • Lentil curry with coconut milk, carrots and spinach over rice • Quinoa pilaf with dried cranberries and pumpkin seeds • Baked sweet potato with chilli • “Lunchables”-style whole grain crackers with sliced tomato and nitrate-free deli slices and cheese or dairy-free vegan cheese Snack Ideas: • Fruit is always a great choice! Serve it cut up and ready to eat such as sliced apples, pears, melon, bananas, grapes or no added sugar apple sauce. • Vegetable sticks such as carrots, celery, bell peppers, sugar snap peas, jicama, green beans with a Greek yogurt-based dip • Seeds like sunflower seeds and pumpkin seeds with dried fruit such as apricots • Fruit, seed and oat granola bars, cookies or mini muffins (homemade or check labels to ensure they’re nut-free) • Yogurt or coconut yogurt with berries • Popcorn • Kale chips • Roasted chickpeas • Rice crackers with hummus or guacamole 16 WWW.EATINEATOUT.CA