The span of time between sunrise and sunset is getting longer. The temperatures are hovering in the “more warm than not” territory. The school year is heading into its final set of weeks. You’re feeling more than ready to embrace the summer season of fresh produce and lighter fare.
Sure, you can just snack on deep-hued ripe blueberries or bright, bold strawberries. You could pick at a bowl of raspberries and blackberries. And, unless you’re allergic to them specifically, you should. Don’t stop there, though. This stretch of the season is the perfect time to grab a handful of luscious berries and experiment with a few allergy-friendly recipes.
Blueberry Muffins (without the wheat, egg, milk, or nuts!)
Sometimes avoiding one allergen leads you to recipes that rely on another allergen. For example, there are some scrumptious recipes out there for muffins that utilize almond flour and nut milks. If you’re only avoiding wheat and dairy, such a recipe may be an option for you. If you also need to avoid tree nuts, however, the mission to find a great alternative gets a little harder.
Something like this vegan, gluten-free, nut-free blueberry muffin recipe from George Eats is one option to consider. Take the time to read through the recipe and the notes on optional ingredients before you dive in.
Berry Cobbler
As written, this cobbler from Every Day Allergen Free, which is free of the top 9 food allergens, uses blueberries. You could certainly stick to the letter and go this route. You could also adapt the recipe to create your own unique berry blend or create a cobbler with another favorite single berry (or peaches!). This recipe is a great foundational piece to build on and adapt as you desire to create a treat that makes your summer just a little brighter.
Berry Good Baked Oatmeal
One of the best things about baked oatmeal (besides the taste!) is that you can make it ahead of time and just cut yourself a chunk to warm and enjoy in the morning before you head off for a full day. This recipe from Jessica Eats Real Food is written with options to adapt the recipe to be milk-free and egg-free if you need it to be. As with any of these berry recipes, which fruit you use is your decision. Use raspberries. Use blueberries. Use them all!
5-Ingredient Bars
Sweet with a touch of sour, blackberries are a special delight and these bars from The Roasted Root take full advantage of their deliciousness. Using coconut oil and your favorite gluten-free/wheat-free flour, you can customize this recipe to meet your specific needs. It’s a quick and berry-full snack to grab on the go.
We All Scream for Ice Cream!
Summer is prime time for cold, creamy frozen treats and this dairy-free, blackberry chip ice cream recipe from Food Social is sure to be a hit. The ingredient list is short, and you can certainly adapt it with a berry (or other fruit!) of your choice. Even better, you don’t need an ice cream maker or other mechanism to hand churn this cool treat. (Plus, the blackberries create a beautiful purple hue!)
Sunrise in a Cup
Fruit smoothies can be a great way to grab a healthy, quick meal or snack. Even better if you can layer it up to look amazing and do so while avoiding your allergens. This Mango-Melba Smoothie from Go Dairy Free creates the layers of a beautiful summer sunrise in your glass while filling you up with healthy fruits, flax, chia seeds, and turmeric. Tastes good and good for you!
Spinach Strawberry Salad
A spinach and strawberry salad is usually a pretty simple recipe. Many of them, however, layer on tree nuts and cheese which can complicate things if you’re avoiding either (or both!). This recipe from Sunkissed Kitchen skips that usual route.
As written it does include sesame seeds for crunch, but you’d be fine to just skip that component if your allergies require it. You’ll find a list of suggested dressings and add-ons or substitutions to help jazz this salad up from summery side dish to more filling, full-meal twist.
