You’re busy. Between kids and work and all those other things you’re juggling, figuring out meal prep is one more thing on your already too-full plate. When you’re juggling food allergies, takeout at the end of a super busy day isn’t necessarily an option.
Finding something safe and nutritious for your family can make common fallbacks difficult. Juggling wheat and dairy allergies? That pizza delivery isn’t an option. Being careful about cross-contamination with shellfish and nuts? You may need to skip the Chinese takeout.
For allergy families, home-cooked meals aren’t a luxury or preference, they are a necessity. What do you do then when your calendar has been jam-packed and you’re looking to grab a bite of safe, home-cooked food before you’re off and running to the next thing. How do you squeeze in not only eating something allergy-friendly and safe, but also quick and easy to make? How do you eat on the run?
Pre-Plan
Sure, in some cases, that calendar filled up at the very last minute. There’s that impromptu business meeting or the class project your beloved child forgot to mention until the deadline loomed and the stash of supplies to complete it ran short. These things crop up, but they aren’t cropping up every week. Most weeks we head into the fray knowing what to expect. There are practices, rehearsals, meetings, classes, and work already slotted in their spaces. You know you’ve got about 90 minutes between turning off the work computer and heading out to the board meeting for the non-profit you serve on. You know practice runs until 4pm for one kid and dance starts at 6:30pm for the other.
As you’re mapping out your week, map out your meals. Monday has a tight turnaround. Pencil in chicken tacos using a store-bought rotisserie chicken, tortillas that meet your allergy needs, and toppings that are safe for your family. It’s quick. It’s easy. It’s filling and it’s scrumptious. Tuesday has a little extra breathing room? Plan a meal that yields some leftovers for Thursday’s crazy schedule.
Prep Ahead
There are plenty of great reasons to pre-plan the week’s menu, and being able to prep components ahead of time is one of them. You know you’re going to whip up some homemade fried rice on Tuesday. Make the rice in the morning while you’re sipping your coffee. Store it in an air-tight container in the fridge so you can toss it in the frying pan with the other bits and pieces when you’re ready to cook dinner.
Pre-cook vegetables and measure out other ingredients on the weekend. Store in air-tight containers that you can easily grab and drop in as the recipe calls for it. You’ll find several great fried rice recipes online like this one from Taming Twins. The great thing about a dish like this is you can opt out of certain components based on your allergy needs.
Pull Out the Right Tools
You know that Crock Pot you’ve got sitting in the cabinet? Use it. On nights where you need to run in, grab a bite, and go, the slow cooker is your friend. With recipes like this Garlic Pot Roast with Sweet Potatoes you can enjoy a rich meal with minimal effort. There are plenty of recipes available online that will put your slow cooker, instant pot, air fryer, and other kitchen tools through their paces without requiring a lot of hands-on time from you.
For example, your Instant Pot can help you prep a yummy, allergy-friendly pasta dish like this recipe from Eating with Food Allergies or this Lemon Chicken Soup dish from Gathered Nutrition. Prep ingredients earlier for either dish to save some hands-on time in that tight pre-dinner rush space.
Research Ahead of Time
Depending on your specific allergy management needs, there actually may be some take-out and quick eat-in options at local restaurants and cafes. The problem is trying to identify those dishes when you’re already stressed and tight on time. Do your due diligence ahead of time. (Sense a theme yet?)
When you’ve got a little time to research menus and allergy protocols from local eateries and chain restaurants, make a list of potential options that would suit your family’s specific needs. This doesn’t mean you don’t ask questions or double-check allergen menus when you order. Always check and double check and then check again. It does mean, however, that you can save time in picking a safe place by knowing what’s safe ahead of time.
So when the surprise commitment pops up on your calendar or something ran longer than expected and you’re scrambling to make up moments that make home meal prep harder than you expected, take-out may be an actual option.
Make Ahead
Some dishes are just better the second time around. Here’s a secret. You don’t need to eat the dish when you prep it to create scrumptious leftovers for later in the week. You could just prep it and store it for a later time.
As an example, letting a lush dish like tikka masala build flavor between when you prep it and when you enjoy it is worth the wait. Even better, a recipe like this one from Foodal means you can prep a dairy-free, nut-free option that slowly builds flavor the longer it sits and waits for your dinner plate. Prep this one on a Sunday night and enjoy it later in the week as you juggle your calendar appointments.
