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Meal Ideas

Nuts for NO NUTS!

Nuts for NO NUTS!

 

If your kids have a nut allergy or attend a school where they can’t bring nuts, it can be hard sometimes to come up with meals and snacks. For baked snacks, try mixing it up with a variety of nut-free flours such as oat flour, tiger nut flour (don’t be deceived by the word nut - it’s actually made from a small root vegetable!) or cassava flour. Oat and cassava flour are great gluten free alternatives to regular flour and usually can be swapped 1:1. Cassava has a slightly nutty taste and especially goes great in pancakes/waffles. Tigernut can be used as a good 1:1 swap in recipes that call for almond flour since it has a similar flavor profile. 

 

An easy nut butter swap is sunbutter (made from sunflower seeds) or any butter made from seeds. There are a lot out there with various mixes of hemp/chia//flax/sunflower seeds that are a great nut butter alternative!

 

Most grocery stores will sell these alternatives (Bob’s Red Mill has a lot of flour alternatives), though I get a lot of these items from Thrive Market!

 

 In an effort to help other parents have some easy nut free snacks for school, Leah "The Veggie Lady" created a free ebook with 7 different ideas!

 

Three of the most popular recipes from my ebook are Carrot Cake Protein Bites, Mint Chocolate Chip Muffins, and Granola Bars. 

 

ALL GLUTEN AND NUT-FREE, DOWNLOAD THEM HERE!   

 

Download the full ebook on Instagram @tapey1026  and follow her for more recipes using these alternative flours!

 

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