“Mom, do you have that gluten-free chocolate dessert recipe?”

Easy peasy, I thought as I emailed it to her. She was making dessert for some friends.

“Oh, it has eggs in it,” she said. “Do you have a dessert without wheat and eggs?”

Another friend has a milk allergy, she noted. Now dairy ingredients were out of the mix.

This group of friends needs their own dietitian, I thought to myself.

I was thinking sliced fruit with some type of milk-free dip, or baked apples with cinnamon and sugar.

I finally sent a searchable recipe website, where she could eliminate recipes with allergens. If you go to www.allrecipes.com, you can search for “egg free, milk free and wheat free” recipes, by the way.

I am not sure if she made a dessert after all.

Food allergies affect about 11% of adults and 8% of children in the U.S. according to the National Institute of Allergy and Infectious Diseases.

Nine common allergens are required on ingredient statements on food packages. For example, you will see “contains wheat” (or other allergen) near the nutrition label if it is present. Sesame is the most recent allergen required on food labels. Shellfish, fish, peanuts, tree nuts such as walnuts, eggs, milk, wheat and soy are also required on labels.

Food allergies are a major issue and much more worrisome than food intolerances. A food allergy usually involves the immune system and can lead to hives, itchiness in the mouth, swelling of the lips or face, and/or difficulty breathing. Anaphylaxis can be life threatening.

For those with allergies, their immune system sees the food component, usually a protein, as an invader. The immune system signals the body to release an army of chemicals to fight the invader.

If untreated, anaphylaxis can lead to closure of the throat, shock, loss of consciousness and potentially death. People with allergies usually carry an auto-injector with epinephrine to counteract the physical effects.

Food intolerances usually involve the digestive system. Lactose intolerance means the person lacks the digestive enzyme (lactase) needed to break down the natural sugar in milk (lactose). Lactose intolerance certainly is not pleasant with its symptoms of gas, bloating and diarrhea, but unlike a milk allergy, the symptoms are not as serious.

We see many foods carrying a “gluten free” designation. People with celiac disease cannot consume gluten, which can be found in wheat, rye and barley. Celiac disease is an autoimmune disease and not an allergy. Most breads, cakes, pies, cereals and beer contain gluten, unless they have “gluten free” noted on the label.

Sometimes, people with allergies to pollen, ragweed or grasses may experience reactions to various fruits, vegetables and spices. For example, if ragweed triggers an allergic reaction, you might also have issues with melons, honey, chamomile tea and bananas.

How do you prepare food for people with allergies or intolerances? First, be aware of the dietary issues and read the food labels carefully. Avoid cross contact of surfaces that have touched the allergens in the kitchen. Clean the counters, pans, cutting boards, measuring equipment and other food contact surfaces to avoid contamination. Wash your hands thoroughly in between preparing foods.

Cook the allergen-free food first to avoid accidentally contaminating foods with the allergenic ingredients. Cover the containers. When inviting guests, label the foods with any allergens.

Often homes and schools adopt an allergen-free menu. If a child cannot have gluten, instituting a gluten-free kitchen at home may be the best solution. Schools may have a “no-peanut” policy in their lunchroom and classrooms.

Visit with a healthcare provider, especially an allergist, for testing and potential treatment for various allergies.

We created and tested many recipes for people with allergies to eggs, peanuts, wheat, soy, milk and shellfish. See www.ag.ndsu.edu/food and navigate to “food safety” then “allergens” to view the fact sheets.

The gluten-free chickpea chocolate cake my daughter requested is found in “Pulses: The Perfect Food” from NDSU Extension. Here’s a recipe that is wheat-free, egg-free and dairy-free, but it contains nuts:

Honey-peanut Cereal Bars

¼ cup granulated sugar
½ cup honey
½ cup peanut butter
3 cups wheat-free cereal (Cheerios, Rice Chex, etc.)
½ cup salted peanuts

In a 3-quart saucepan, over medium heat, heat sugar and honey just to boiling, stirring occasionally. Remove from heat. Stir in peanut butter until smooth. Stir in cereal and peanuts until evenly coated. Press evenly in 9- by 9-inch buttered pan, using the buttered back of a spoon. Cool one hour. Cut into four rows by three rows. Store loosely covered.

Makes 12 servings. Each serving has 180 calories, 9 grams (g) fat, 5 g protein, 25 g carbohydrate, 1 g fiber and 130 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Jan. 4, 2024

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Elizabeth Cronin, 701-231-7881, elizabeth.cronin@ndsu.edu