Navigating Nut Allergies: Delicious Alternatives to Nuts

Living with a nut allergy can present its challenges, especially when it comes to finding safe and satisfying alternatives to nuts in your diet. Especially if you are a vegan, as nuts are often a "go to" source of proteins to replace meat-based proteins in the diet.

Also, nuts are commonly used in various cuisines and recipes, making their absence noticeable. However, fear not! There's a myriad of delicious alternatives that can not only substitute for nuts but also add unique flavorus and textures to your meals. Whether you're allergic to peanuts, almonds, cashews, or any other nut, here are some fantastic options to consider:

Seeds: Seeds like sunflower seeds, pumpkin seeds, sesame seeds, and hemp seeds are excellent alternatives to nuts. They're packed with nutrients, including healthy fats, protein, and minerals. Sprinkle them over salads, yogurt, or blend them into smoothies for a delightful crunch.

Soybeans: Edamame, or young soybeans, are not only a great source of protein but also a nut-free snack option. You can enjoy them steamed with a sprinkle of salt or add them to stir-fries and salads for a nutritious boost.

Coconut: While technically classified as a fruit, coconuts are often used in cooking and baking as a nut alternative. Coconut flakes, coconut milk, and coconut oil can be used in various recipes, from desserts to savoury dishes, adding a rich and tropical flavour.

Rice Cakes: If you're craving the crunch of nuts, rice cakes can be a satisfying substitute. They're versatile and can be paired with sweet or savoury toppings like avocado, hummus, or jam for a quick and easy snack. I like the version with sea salt.

Legumes: Beans and lentils are not only budget-friendly but also versatile ingredients that can be used in a wide range of dishes. Whether you're making soups, stews, or dips, legumes can provide a hearty texture and a boost of protein without the risk of nut allergies.

Oats: Rolled oats or oat flour can be used in baking as a nut-free alternative. They add a wholesome texture and nutty flavor to cookies, muffins, and granola bars without the risk of triggering allergies.

Tahini: Made from ground sesame seeds, tahini is a creamy paste commonly used in Middle Eastern cuisine. It can be used as a spread, salad dressing, or dip, adding a rich and nutty flavour to dishes without risking a nut allergy.

Dried Fruit: While not exactly a nut replacement, dried fruits like raisins, cranberries, and apricots can add sweetness and texture to recipes where nuts are typically used. They're perfect for adding a burst of flavour to trail mixes, oatmeal, and baked goods.

Pretzels: Pretzels are a classic crunchy snack that can serve as a nut-free alternative. Enjoy them on their own or pair them with dips like hummus or guacamole for a satisfying snack option.

Pea Butter: Pea butter is a peanut butter alternative made from yellow peas. It has a similar texture and taste to peanut butter but is completely nut-free, making it a safe option for those with nut allergies. Spread it on toast, use it in sandwiches, or add it to smoothies for a delicious and nutritious treat.

Remember to always read labels carefully and check for potential cross-contamination when purchasing packaged foods. With these delicious alternatives, you can navigate your nut allergy with confidence while still enjoying a varied and flavorful diet. Experiment with different ingredients to discover new favorites and never let your nut allergy hold you back from exploring the culinary world!

(Image courtesy of ally j from Pixabay)

Love Raw? Then You'll Love These: M:lk® Choc Nutty Choc Balls

M:lk® Choc Nutty Choc Balls are are filled with absolutely gorgeous nuttyness and choclettyness (I feel I might have just invented a new word, there!) 

A box of these wonderful delights is the perfect treat for any occasion.

Each box contains nine individually wrapped balls of these, the ultimate plant-based chocolate indulgences.

Great for sharing but also great to just to enjoy by yourself. (Why by yourself? Because you are worth it!) They also make great gifts, so with Mothering Sunday rapidly approaching, these will make the ideal gift for the Mother who loves her chocolates.

Their Nutty Choc Balls consist of crunchy hazelnut coated in a delicious vegan cream and then covered in a crisp wafer shell and finished with their iconic m:lk choc and hazelnut pieces.

Beyond tasting absolutely divinely incredible, they’re free from palm oil and any of that irksome artificial nonsense.

And they are vegan-friendly, too, plus ideal for people who are unable to eat dairy products, so anyone can enjoy them. https://eatloveraw.com/products/m-lk-choc-nutty-choc-balls-box

And please check out their other products, too.

Navigating the Culinary Maze: Challenges of Catering for a Vegan with a Nut Allergy

In the ever-evolving landscape of dietary preferences and restrictions, catering has become an intricate dance of meeting diverse needs. 

Among the myriad combinations, catering for a vegan with a nut allergy presents a unique set of challenges that require careful consideration and planning. As both dietary choices gain popularity for health, environmental, and ethical reasons, accommodating individuals who adhere to both can be daunting for chefs and event planners alike.

Ingredient Overlaps: Navigating the intersection of vegan and nut-free ingredients requires a keen eye for detail. Many vegan recipes rely on nuts for their protein and flavour profiles, making it necessary to scrutinise labels and recipes for potential allergens. Ingredients like almond milk, cashew cheese, and walnut-based meat substitutes can pose a risk to those with nut allergies, highlighting the need for alternative options.

Cross-Contamination: The risk of cross-contamination looms large in kitchens where nuts are prevalent. Even a trace amount of nuts can trigger severe allergic reactions in sensitive individuals. Strict protocols for cleaning surfaces, utensils, and equipment become imperative to ensure the safety of patrons with nut allergies. Separate preparation areas and designated tools can help minimise the risk, but constant vigilance is key.

Limited Options: The overlap between vegan and nut-free options narrows down the culinary repertoire significantly. Traditional sources of protein and texture, such as tofu, tempeh, and seitan, remain safe choices, but their repetitive presence can lead to monotony for diners. Chefs are tasked with innovating and exploring lesser-known ingredients to diversify the menu while adhering to dietary restrictions.

Hidden Ingredients: The devil often lurks in the details, as seemingly innocuous ingredients may contain traces of nuts. Condiments, sauces, and even seasoning blends may harbor allergens, necessitating thorough scrutiny of all components used in meal preparation. Transparent communication between chefs and diners is essential to ensure that no ingredient slips under the radar.

Educating Staff: A well-informed staff is the cornerstone of a safe dining experience for individuals with dietary restrictions. Training sessions on allergen awareness, symptom recognition, and emergency procedures empower restaurant personnel to handle queries and incidents with professionalism and efficiency. Prompt action in response to allergen-related concerns can avert potential disasters and foster trust between establishments and their clientele.

Menu Labelling: Clear and comprehensive menu labeling serves as a beacon of guidance for patrons navigating dietary minefields. Highlighting vegan and nut-free options, along with detailing potential allergens in dishes, enables diners to make informed choices without second-guessing. Online menus and digital platforms offer an opportunity for real-time updates and customization, further enhancing accessibility for individuals with specific dietary needs.

Collaboration and Flexibility: Collaboration between chefs and patrons fosters a culture of understanding and accommodation. Welcoming feedback and suggestions encourages dialogue and enables chefs to tailor offerings to suit the diverse tastes and requirements of their clientele. Flexibility in menu planning and customization demonstrates a commitment to inclusivity and elevates the dining experience for all.

In conclusion, catering for a vegan with a nut allergy demands meticulous attention to detail, stringent safety measures, and creative culinary solutions. By navigating the complex interplay of dietary preferences and restrictions with empathy and expertise, chefs and event planners can create inclusive dining experiences that cater to the diverse needs of their patrons. 

Embracing the challenge as an opportunity for innovation and collaboration enriches the culinary landscape and fosters a culture of inclusivity in the gastronomic realm.

No cook chilled porridge

No cook chilled porridge is a dish I invented myself many years ago.

Very late one evening I was pouring some cold milk into a bowl of porridge oats. I realised that I wasn't hungry after all, so I placed the bowl in the fridge and went to bed.

The next morning I remembered the bowl of oats and I took it out and took a mouthful. The result was better than anything I had ever expected. 

The oats had perfectly melded with the milk and I had inadvertently created a bowl of utterly delicious cold porridge.

The recipe is simplicity in itself.

Take one bowl of porridge oats. 

Fill to the brim with the chilled milk of your choice, dairy or non-dairy.

You can add brown sugar, honey, etc to add sweetness if you wish.

Stirring in cinnamon or mixed spice with dried mixed fruit is a good idea, but do make certain any spices you add are properly mixed throughout. The dried mixed fruits will absorb the moisture from the milk and will plump up very nicely.

You can also add sliced or ground nuts.

When the bowl of porridge is ready, place it in your fridge and leave it overnight or throughout the day until it is ready for you to eat.

Actually, you could try oat alternatives if you want to give that a try. 

You can garnish with freshly cut fruits including bananas, strawberries, etc.

(Image courtesy of  Pictavio from Pixabay)

Good nutrition can help students succeed during exams

Nutritional therapist and naturopath Caroline Peyton of Peyton Principles shares tips on how to help young people during their examinations by taking nutrition seriously. Caroline runs clinics in Wiltshire, the Cotswolds and online

With the time for GCSE, A-Level, and vocational exams nearly upon students, qualified nutritional therapist and naturopath Caroline Peyton shares some tips on how to help by taking nutrition seriously during this stressful time. Caroline, has run clinics in Wiltshire, the Cotswolds and online for more than a decade.

Studying for exams is a stressful time with long hours spent trying to absorb as much information as possible. 

As parents we wish to provide as much emotional support as we can but it is just as important to support young people by providing the best foods to keep them energised morning to night, help them sleep sounder, stay mentally alert and stay calm.

Here are my top tips to provide simple ways to fuel the body at this important and stressful time: 

Did you know your brain is 70% fat? The essential fats known as EPA and DHA provide the structure and function to the brain and without these your brain won't be performing at its best. Choose oily fish, tinned or fresh, 3-4 times a week as they contain these vital fats. Found in salmon, mackerel and sardines (but not in tinned tuna). Try tinned sardines on wholemeal toast for a quick lunchtime meal. Or wrap salmon in tinfoil and cook alongside roasted chunks of vegetables like sweet potato, carrots and courgette.

Eggs contain several brain friendly nutrients: choline helps regulate mood and helps memory plus B6 and B12 for the nervous system. They also provide a good protein source to help maintain energy. Boiled eggs can be kept in the fridge for several days. They make an easy, quick snack on the go (if little time between exams). An omelette with vegetables or scrambled/poached eggs on toast is an excellent way to start your day.

Try avoiding too much caffeine in tea and coffee. Caffeine acts as a stimulant and can create an additional stress response (it releases adrenaline). It doesn't provide sustained energy and it certainly doesn't help keep you calm. For a hot drink try rooibos tea or other herbal types, or even lemon slices in hot water.

Stay well hydrated from morning to night. The brain requires hydration to function well just like the rest of your body. A dehydrated brain leads to tiredness and difficulty in concentrating. Avoid fizzy drinks which contain esugars or artificial sweeteners and other chemicals (often caffeine) and try to consume more water, ideally 1.5-2L per day but sipped little and often. Water flavoured with fruit and ice is refreshing on a hot day.

Remember to have protein at breakfast, lunch and dinner. Protein helps maintain energy and fullness (thus preventing reaching for sugary snacks). Protein sources also convert to neurotransmitters that keep the brain calm, mood steady and concentration levels high. Choose Greek yogurt, lean meat, chicken, pulses, lentils and fish. 

It's very easy to want to reach for sugary snacks (this includes starchy crisps that quickly turn to sugar, once eaten) as a means to maintain energy but it's a false economy. It may seem to create a rush of energy but it will leave the body feeling lethargic rather quickly. 

Imbalanced blood sugar leads to poor concentration too. Snacks that are low in sugars and have protein and good fats will create a steady supply of energy. Instead choose plain nuts, a piece of cheese on oat cakes, a boiled egg, a slice of wholemeal toast with peanut or almond butter.

Try to eat at least one portion of dark green leafy vegetables every day (broccoli, kale, spinach). They are rich in vitamins K, B6, lutein and beta carotene that support memory and concentration.

Have a portion of berries every day, too (blueberries, raspberries, strawberries). They are rich in a type of plant flavonoid called anthocyanidins which also help memory/cognition. Berries are also a very low sugar fruit option. Snacking on blueberries doesn't raise blood sugar like a portion of grapes would.

Choose nuts and seeds over crisps. All types from Brazil nuts to walnuts and also seeds like pumpkin to sunflower seeds provide a good source of brain friendly fats, a good source of protein, fibre to help keep your gut healthy and minerals like magnesium and zinc that help to keep the body calm and support the stress hormones.

And remember to breathe deeply! When we are stressed we tend to breathe shallowly which can increase anxiety as the body holds on to carbon dioxide. Take a few breaks throughout the day to breathe deeply and slowly into the abdomen. Not only does the body feel calmer but it also energises the brain.

For more information on nutrition and health please visit  https://www.peytonprinciples.com.

CRAVE Now In Morrisons!

CRAVE, the popular free-from food brand, has announced the launch of their latest free-from nutty products, Big Dipper and Notella.

Notella, which is a delicious, smooth choc hazelnut spread is now available in Morrisons stores across the UK. Now everyone can indulge in the irresistible taste of choclate hazelnut spread!

Big Dipper, as the name suggests tastes out of this world and is definitely not a constellation prize! A snacking pot featuring mini breadsticks with a smooth choc, hazelnut dip.

Made with hazelnuts and dairy free choc, with a smooth and rich texture that melts in your mouth. These two new products from CRAVE are 100% vegan, free from egg, milk, gluten, and any other nasties that could spoil your fun.

Rob Brice, founder of CRAVE comments "We've gone utterly nuts and created two delicious and indulgent products that you can enjoy as part of a gluten free or vegan diet. Notella is the perfect tasty staple for your cupboard for toast or pancakes, Big Dipper is perfect for a touch of naughtiness to their day."

CRAVE's Notella is available now from 491 Morrisons stores across the country

Available in a 225g jar, priced from £3.50

Please note this product does contain nuts.

CRAVE's The Big Dipper is available now from 291 Morrisons stores across the country.

Available in a 48g packet, priced from £1.65

Please note this product does contain nuts.

Want to join the Crave revolution and become a stockist? Please email hello@cravenomore.co.uk

Harry's Nuts! declared elephant friendl

Harry’s Nuts!, the Fairtrade salted nuts from Harry Hill, have been declared ‘Elephant Friendly’ thanks to the work of Fairtrade cashew farmers in India in protecting an endangered species. The snacks are available in Sainsbury’s, Waitrose and other outlets and the packs of cashews have an extra environmental boast with each munch.

 

The cashew farmers have used some of the extra money which comes with Fairtrade to protect wild Indian elephants which had been trespassing on their farms from the local forests. Farmers had found trees they had been growing for twenty years felled by the power of these elephants.

Wanting to protect their crops, farmers often fought back, risking both injury to themselves and the elephants.

The farming organision Fair Trade Alliance Kerala (FTAK) decided the farmers, their trees and the elephants needed to be protected and studied ways of keeping the animals at bay without hurting them. FTAK came up with the idea of investing the Fairtrade premium on solar panels to power electrified fencing around the farms. This provides a very mild shock.

“The shock deters but does not injure the elephants, so these cashews are now elephant-friendly,” explains FTAK’s Tomy Mathews.

Dan Bucknell, Head of Conservation and Campaigns of the charity Elephant Family, says:
"With the Asian elephant suffering from massive habitat loss and persecution where it feeds on crops, it is refreshing that Harry's Nuts! are grown in such a responsible way that works for both the farmers and the elephants."

The 3,200 cashew nut farmers are all part of an organic conversion programme and 45% of them have already achieved this certification. Organic methods are seen by the farmers as the best way of protecting their crops while protecting biodiversity. The farmers are operating in a 'biosphere' of exceptional biodiversity and take protecting this environment extremely seriously. There is also a focus on replanting indigenous breeds of cashew trees which produce a better crop.

The farmers were also concerned that an indigenous breed of goat, the ‘Malabari’, was becoming extinct – a breed which has far greater immunity to disease than crossbreeds, eats less fodder and is much cheaper to rear for milk and meat. They have started a breeding programme which sees a farmer being given a male and female goat and then passing on the offspring to another farmer.

Harry Hill works with Fairtrade nut company Liberation Foods on Harry’s Nuts!, currently available in two varieties – salted peanuts and salted cashews. Liberation’s biggest shareholder is a co-operative of nut farming and gathering organisations including FTAK. Managing Director Kate Gaskell says: "All of the nuts in Harry’s Nuts! are transporteded to the UK by sea - the most environmentally friendly form of long haul transport. Everything we do in our business reveals a respect for the environment as well as the farmer." Fairtrade has strict environmental criteria though it is, of course, best known for the fair prices it guarantees to farmers.

Harry’s Nuts! are popular for their taste – they are cooked for longer than other salted peanuts and cashews to give them an extra crunchiness and deeper flavour. They have been backed by celebrity food writer Sophie Grigson who says: "The peanuts have a very appealing creamy texture and a delicious sweet, rounded flavour enhanced by just the right degree of salt."

Harry launched the products after travelling to Malawi and meeting some of the peanut farmers, many of whom are women looking after Aids orphans. He heard that the benefits which come with Fairtrade are a huge help to them. Harry, a big peanut lover, says: "These Fairtrade salted nuts are an extra tasty version of my favourite snack and there’s no money in it for me (what a mug!). I’m working with Liberation and it's great that the company is run to benefit the farmers and their families."

Fairtrade Fortnight this year (February 27 - March 11) has the theme Take A Step For Fairtrade http://www.fairtrade.org.uk/step This is the latest step from Harry's Nuts!

For more information see http://www.chooseliberation.com or http://www.facebook.com/harrysnuts

Harry’s Nuts! are sold in Sainsbury’s and Waitrose stores and other outlets. Prices are around £1.50. Harry’s Nuts! Crunchy Peanut Butter is available from 200 Sainsbury’s stores at a RRP of £1.99

Liberation Foods is co-owned by farming groups from Malawi , Mozambique , Bolivia , Brazil , Nicaragua , Peru , El Salvador and India . Farmers receive the guaranteed fair price which come with the FAIRTRADE Mark for their produce and receive a Fairtrade premium often spent on projects which benefit the entire community. They are also involved in the running of the company and will receive a share of profits when a dividend is paid.

Liberation is a Community Interest Company (CIC). This is a new type of company which has to be run for the benefit of a ‘Community of Interest’. For Liberation, the Community of Interest is small-scale nut farmers and gatherers in Africa, Latin America and Asia . As well as its own snacks, Liberation also supplies Fairtrade nuts to supermarkets in the UK and abroad for own-label products including Sainsbury’s, Tesco and Morrisons. Liberation works closely with the Fairtrade Foundation which administers the FAIRTRADE Mark in the UK.  See www.fairtrade.org.uk.

Chestnuts From Porter Foods: Adding Flavour All Year Round

Renowned purveyors of fine food, Porter Foods, bring flavoursome chestnuts that can be used in cooking and baking all year round, not just at Christmas. Unlike other chestnut brands in the UK, many of which source their chestnuts from China, the Porter Foods range is sourced closer to home, from Galicia in Spain, where they are renowned as a nutritious delicacy.

Porter Foods introduce three excellent products ideal for trade (food service and manufacturing):

Whole Organic Chestnuts peeled and cooked 10 x 1kg, Vacuum Packed for added freshness: the Porter Foods new range of chestnuts now boasts an organic variety available in 1 kilo bags (10 bags per case trade sized).

Whole Chestnuts peeled and cooked 10 X 1kg, Vacuum Packed for added freshness: Porter Foods whole chestnuts have a beautiful consistency and are ideal for stuffing and pates where texture is desired. Available in 1 kilo bags (10 bags per case trade sized).

Chestnut Puree (Unsweetened) 475g, Porter Foods Chestnut Puree comes in a convenient tray, and is ideal to use in stuffing and delicious puddings.

www.porterfoods.co.uk

Go nuts with Dormen. And fruity and... get all your Festive Flavour From Dormen

This Christmas, The Dormen Food Company has created two special festive fruit and nut blends to help get the holiday season off to a cracking start.

Seasonal Fruit, Nut & Chocolate brings together orange flavoured cranberries, golden raisins, whole sweet and sour cherries, baked cashew & almonds and rich creamy milk chocolate.

Seasonal Fruit & Nut offers sumptuous cinnamon flavoured cranberries, Chilean and crimson raisins, baked cashews, almonds and toasted hazelnuts.

Fran Campbell, Managing Director of The Dormen Food Company, comments: 'Our seasonal blends include a little bit of everyone's favourites and are the ideal snack for the whole family to enjoy. Nuts are an integral part of Christmas celebrations and these special editions offer the perfect festive treat.'

Blue Diamond. You and your guests will go nuts for these

Blue Diamond are the Rolls Royce of the almond world. Blue Diamond is the California-based nut producer which is the world’s largest almond company.

They have been creating great tasting almonds for well in excess of 100 years. Their nuts are perfect for enjoying with a drink at a BBQ in the sun, as they are perfect for sharing with friends and family as everyone waits for the food to be barbecued.

But Blue Diamond almonds are even more suitable for your barbecue as Blue Diamond is a company that, even after over 100 years, refuses to rest on its laurels! For the clever chefs at their research kitchens have come up with a new and very tasty flavour, Blue Diaomn Spicy BBQ flavour almonds!

This exciting new recipe is already proving to be a hit and are described as “really delicious.”

So for a nutty and nutritious addition to your next barbecue and all subsequent barbecues, add Blue Diamond to your shopping list.

Go nuts for Wonderful Pistachios!

It appears as though pistachio green is everywhere this season. You'll be seeing it everywhere. From top designer shoes and bags, to home accessories, décor and beauty products.

However, why not go back to basics? Get yourself some Wonderful Pistachios to munch on! Wonderful Pistachios are not only merely delicious, but with only three or four calories per nut and with masses of important nutrients, they are also the perfect snack for those of us who like a bite or two, but who need to watch out weight.

Wonderful Pistachios are available in two delicious flavours, Roasted and Salt n’ Pepper, and come in stylish green and black packaging.  Take on a picnic, off to the beach or share them with friends and family at the BBQ, or as a desk snack or mid-afternoon pick-me-up, or as part of your healthy lunch.

Just watch out for the distinctive Wonderful Pistachios packs. You'll spot them in Tesco, Holland & Barratt and Julian Graves (RRP £2.49).