Traveling with food sensitivities or allergies can be challenging. Here are some tips that I’ve learned to help make it easier and joyful! With a little planning ahead it can ease a lot of stress. (To get your kids and teens involved with cooking gluten-free, see information on my Cooking Camps in August at bottom of this post.)
On the Go Snacks
I like to make some snacks to bring along on the airplane or in the car. Snacks: Granola Bars, Trail Mix, Trail Mix Truffles (see recipe in my upcoming cookbook), granola (SEE RECIPE BELOW from my cookbook, No Wheat No Dairy No Problem), and smoothies.
Packaged Foods to Take
Packaged items that can really help are: Lauren’s Kitchen Skinny Dunker Biscotti (order online www.NoWheatNoDairyNoProblem.com) or gluten-free cookies, San J Gluten-free Tamari packets, Justin’s Nut Butter packets, jar of nut butter or sunflower seed butter(nut-free), Gluten-free Granola(my favorite is Purely Elizabeth’s), Love Grown Foods Oatmeal Cups(just add water), powdered coconut water(just add water), g-free crackers, Glutino g-free pretzels, Udi’s g-free bread and bagels (ask the hotel or restaurant to broil it for you so it’s not contaminated in the toaster with gluten crumbs!). Also, hard boiled eggs, hummus, bean dips, chips, drinks, dairy-free yogurt and desserts.
Shop Natural Food Stores and Farmers Markets
Look at natural and health food stores in the section with Raw foods, raw bars, tarts, kale chips, granola and macaroons. My favorite brand is Hail Merry-I’m addicted to their Lemon Tart (OMG)! Many health food stores have hot bars and deli’s with gluten/allergy-free food...just ask for the ingredients. Be careful about spices and marinades on chicken and meat, they often contain soy sauce(which has wheat/gluten) or spices with maltodexterin or vegetable protein which may contain gluten! Keep this in mind in restaurants too.
Eating Out
Go online and call the concierge (even if you are not staying at the hotel they will help you, just leave a tip). There are so many Apps and online guides for Gluten-free. Order a copy of Triumph Dining Gluten-free Guide, it’s like the Zagat of Gluten-free! I Google the city+gluten-free restaurants or raw food restaurants or vegetarian/vegan restaurants and usually get a long list of choices.
If you do not have the time to research restaurants, some allergy-friendly cuisines are Thai (make sure no soy sauce), Mexican (ask if there is flour in the corn tortillas or soy sauce in any marinades). Chiptole is our new go to place on road trips. We love the salad bowls. I order frozen pizza crusts online www.StillRidingPizza.com. At Japanese restaurants take gluten-free Tamari packets or bottle and request NO soy sauce.
Anything with a coating or crispy or breaded is almost guaranteed to contain gluten unless they have a gluten-free menu. Be sure to ask if it is fried in a separate fryer. French Fries often are coated in flour, especially if they are frozen. Ask.
Where to Stay
I stay at places with kitchens or kitchenettes or an empty the mini fridge, so I can stock it up with nut/seed milks, fruit, nut butter, earth balance, g-free bread, hard boiled eggs. If I am going to a place by car, I sometimes will even schlep my toaster oven and blender. You’d be amazed at what you can cook in a little toaster oven-eggs, chicken, fish, veggies and desserts. Use a bullet to make smoothies, and add g-free granola.
Have safe and wonderful vacation that is allergy-friendly! For more information go to: www.NoWheatNoDairyNoProblem.com
Kids Cooking Camp (ages 7 - 12) at Westside New Leaf
Monday - Friday, August 5-9, 11 am -2 pm daily
(Teen Cooking Camp is Aug 19 - 23)
Your child will learn basic cooking techniques that will empower them to make breakfast, lunch and dinner, plus snacks and dessert. This allergy-free class will feature delicious versions of kids’ favorite foods with no gluten, dairy, or the top eight allergens, and vegetarian options available. Includes lunch every day. For information/registration visit:
www.newleafwestside.eventbrite.com or call 426-1306 ext. 0.
Lauren's GRANOLA RECIPE
A healthy and tasty granola that you can customize to your own taste! Enjoy with almond or coconut milk or “yogurt” (see index) for breakfast! This will keep you going until lunch!
Yields: approximately 9 cups
4 cups gluten-free organic rolled oats (not quick cooking) + ½ cup oat bran
2 cups nuts, chopped (walnuts, pecans, almonds, macadamia)
1 ¼ cup shredded coconut, optional
½ cup orange or lemon olive oil or avocado oil or grapeseed oil or nut oil (macadamia, walnut, pecan, pistachio)*
¼ cup agave nectar or 1/3 cup real maple syrup or honey
2 teaspoons real vanilla extract
Zest of 1 lemon or orange
2 teaspoons ground cinnamon, optional
¼ teaspoon freshly grated nutmeg, optional
1 ¼ cup dried fruit (cherries, cranberries, blueberries, apricots, raisins, dates, pineapple etc…)
Preheat oven to 325 degrees. Measure out dried fruit and set aside. Measure all dry ingredients into a large mixing bowl and stir well. Measure out all wet ingredients into a small bowl and whisk until well combined. Pour wet ingredients over dry ingredients and mix until all liquid is well distributed and absorbed. Pour onto baking sheet and bake on the middle rack of the oven for 10 minutes.
Remove from oven and stir in the dried fruit (fruit will burn if you cook it the entire time).
Return the granola to the oven and continue to bake for approximately 10-15 more minutes or until golden brown. Be careful and keep a close eye as it burns quickly.
Place baking sheet on a cooling rack and cool completely. Store in an airtight jar/container or plastic zip bag at room temperature.
I love to keep this at my office for that much needed quick meal!Please be creative with the flavors and customize it to your own taste. Here are some ideas:
Walnuts and dried cranberries or dates with orange zest
Walnut oil or orange olive oil
Pecans and dried apricots with orange zest
Lemon olive oil or grapeseed oil
Pecans and dried cherries with lemon zest, orange olive oil
Pistachios and dried blueberries with lemon zest, avocado oil or lemon olive oil
Macadamias, dried pineapple, coconut, orange zest, macadamia oil
For a low fat version: avoid nuts, nut oils and coconut.
