Meal ideas to cover a range of food allergies: Dairy-free, Gluten-free, Nut-free

By Alinda Boyd, Naturopath – Flannerys Organic & Wholefood, Robina

Chances are that you know someone with a food allergy or you have a food allergy yourself – which is not surprising given that around 5% of children and 2% of adults live with a food allergy in Australia.1 While some food allergies may be outgrown, for many people they persist into adulthood. Almost any food can cause an allergic reaction, with the top culprits being cow’s milk, eggs, peanuts, tree nuts, sesame, soy, shellfish, fish and wheat.

With Food Allergy Week approaching (13th-19th May) it’s time to take a look at some meal ideas that are free from 3 common allergens – dairy, gluten and nuts – but still big on taste and nourishing for the body.


Gone are the days when cereal and milk were considered the best way to start your day. Nowadays there is a huge range of savoury and sweet breakfast ideas that exclude dairy, nuts and gluten, many of which can be found on the Flannerys website. Some of our favourites include 3 ingredient banana pancakes, green smoothie bowls, and for a savoury option, try our kale potato frittata.


Forget the standard sandwich, and get creative in the kitchen with these gluten-free, nut-free, dairy-free recipes – baked polenta and cherry tomato squares, miso soup, and the super easy and nourishing quick smoothie recipe.


Cooking for those with allergies doesn’t have to mean one dish for them and one for the rest of the family. Gluten-free, dairy-free and nut-free meals can be enjoyed by the whole family – take a look at these recipes for some dinner-time inspiration – fish cakes served with salad, chicken sweet potato patties, and red lentil soup.

With plenty of products to support a massive range of dietary requirements, come and chat with our qualified naturopath for all of your dietary related questions and the best health advice.

Plus take a look at our Food Safari events being hosted at some of our stores – secure your free spot to learn all about reading food labels, what to look for, recipe ideas + more.

  1. Food allergy. Australian Society of Clinical Immunology and Allergy 2016. Viewed 14 Apr 2018, https://www.allergy.org.au/patients/food-allergy/food-allergy

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