Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian

November 21, 2020

Thanksgiving is a time to reflect on all of the things you are grateful for, but let’s be honest … it’s really mostly about the food. However, for someone with food allergies, navigating a Thanksgiving dinner safely could be more stressful than celebratory. So if your guest list includes someone with food allergies, read on for some tips to help you prepare a delicious – and safe – meal that everyone is sure to enjoy.

Send in the Subs: There are eight foods that cause the majority of allergic reactions: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soybeans. If your recipes contain any of these items, look for allergy-free substitutions. For example, if you need to replace egg in a recipe, you can use a packaged egg replacer or mix one tablespoon of ground flax seeds with three tablespoons of water. If dairy is the problem, replace cow’s milk with a non-dairy milk. Just make sure that the replacement does not also contain an allergen. For example, almond milk would not be a good substitution for someone with a dairy and tree nut allergy. In that case, rice milk would be a better option.

Start New Traditions: If you don’t want to modify your favorite recipes, introduce new ones into the mix. There are many resources available for finding allergy-friendly recipes. And who knows, you may just discover a new favorite. Many people associate certain dishes with Thanksgiving, so try to keep the same flavors in the new dish. For example, instead of the traditional pumpkin pie, try pumpkin mousse.

Bring Your Own Dish: If you won’t be preparing the meal, work with the host to make sure there will be allergy-friendly options. When in doubt, bring a dish or two that you know are safe. There are many great allergy-friendly options in the Hy-Vee HealthMarket, including egg replacers, dairy-free milks, gluten-free baking ingredients, and more. For help navigating the aisles, finding appropriate substitutions, and modifying recipes, reach out to your local Hy-Vee dietitian.

Herbed Gluten-Free Dinner Rolls
Serves 9 (1 each)

All You Need:
Hy-Vee nonstick cooking spray
12 oz gluten-free multipurpose flour
1 (0.25 oz) pkg quick rise instant yeast
1 tsp dried herbes de Provence
1½ tsp xanthan gum
1 tsp kosher salt
1 cup warm water, 105 to 110 degrees
1 Hy-Vee large egg, at room temperature
2 tbsp Hy-Vee honey
1 tbsp Hy-Vee Select extra-virgin olive oil
2 tsp Hy-Vee white wine vinegar
Hy-Vee olive oil nonstick cooking spray
1 tbsp finely chopped fresh parsley, optional
Garlic Oil
¼ cup Hy-Vee Select extra-virgin olive oil
1 tbsp minced garlic
½ tsp Hy-Vee kosher sea salt

All you do:

  1. Coat nine 2½-inch muffin cups with nonstick cooking spray; set aside.
  2. Add flour, herbes de Provence, yeast, xanthan gum and salt to a mixing bowl. Beat with an electric mixer on low. Add water, egg, honey, oil and vinegar. Beat on medium for 5 minutes, scraping bowl as needed.
  3. Spoon ¼-cup dough into each of the prepared muffin cups. Lightly coat top of batter with Hy-Vee olive oil cooking spray. Cover; let rise in a warm place for 30 minutes.
  4. Preheat oven to 375 degrees. Bake for 20 to 25 minutes or until golden brown.
  5. To prepare garlic oil, stir together extra-virgin olive oil, garlic and kosher sea salt in a small bowl.
  6. If desired, brush rolls with garlic oil and sprinkle with parsley. Serve immediately or keep warm in a 200-degree oven for up to 1 hour.

Recipe source: The information is not intended as medical advice. Please consult a medical professional for individual advice.