Food Allergies and How to Deal

Alternative Lasagna.

Like many people, I have battled with food allergies. This is one reason I became a Dietitian. Years ago, I was having symptoms partially caused by food allergies, which were discovered by a nutritionist. Though I was never officially tested, we were able to pinpoint the main culprits (cows milk and gluten) and I was able to fix most of the problems I was experiencing. After an elimination process and reworking my diet, I was even able to eat gluten again. This was very effective – effective enough for me to go back to school and study nutrition – and has been working for me for the most part ever since. However, as often happens with our health and diet, my diet is in need of some re-tooling.

It is worth noting that food allergies can be triggered by stress. Which was the case with me, then and now. Also, once you have food allergies you are more prone to getting them and should eat foods on a rotation diet, not consume any food too frequently, and manage stress.

Recently, in response to symptoms I was experiencing, I was tested for food allergies. The test came back positive. It showed I have allergies to gluten, bananas, cucumber, onion, garlic, avocado, eggs, beef, lamb and cod fish. Wow!

My body is reacting differently to all of these foods. For example, I am barely allergic to cucumbers, but severely allergic to eggs, which I knew based on my body’s response to eggs. So now, I am once again doing an elimination diet (wish me luck), and am taking enzyme and probiotic supplements to help purge the residual allergens and reset the system.

This process has been at times frustrating but mostly empowering. Empowering, because I believe in knowing why our bodies are acting a certain way. I am not a fan of just taking a pill or pills, suffering and eventually removing the body part that is in trouble, in this case my colon or intestine.

So, now, what to eat? As many people know this can be a difficult and frustrating process. Like many people on special diets, I had to figure it out- again.

During this “adventure”, I made vegan, gluten-free “lasagna” style pasta. It was delicious! I have included pictures as well as a link to a recipe similar to the one I based mine on.

I used a bottle of organic pasta sauce, which included the hopefully temporary allergen; garlic. But, this was the best I could do on this particular day. I substituted gluten-free lentil pasta for regular lasagna noodles, which usually have gluten.

The elimination diet should be tricky, but ultimately rewarding, as my digestive issues will hopefully improve and I will once again be able to eat many of the foods I am currently reacting to.

I will have to take this one step at a time, do my best, try to minimize frustration, and be patient. In the process, I will hopefully not be excessively hungry, as I figure out what to eat for each meal.

During the first elimination diet years ago, I stared into the cupboard in tears, hungry and frustrated. Hopefully, the second time around, my Dietetic training and experience will make the trip much smoother. I am confident the outcome, as before, will be worth every second of effort. After all it is why I get up every morning and do what I do…..because this stuff works!

I will keep you updated. In the meantime, here’s to us all plugging away, paying attention, asking questions, being enlightened and working to achieve optimum health! Be well. Cheers.

A Nutrition Revolution offers personalized nutrition counseling to families and individuals, via email, phone and/or video chat. Contact us so you can achieve your health goals and live your best life! And check out the book: A Nutrition Revolution!

Vegan Goulash – By Beth Kahn, Dietitian

So what to make for dinner? Tonight I answered that question by creating a delicious and simple, vegan dish. Try this easy recipe to enjoy a low-cal, healthy and hearty meal.


1/2 cup quinoa grain

1 vegan sausage, sliced

1 half onion, sliced

1 teaspoon vegetable oil or non-stick cooking spray

1 tablespoon low sodium soy sauce, spices or other flavored sauce

1 portabella mushroom, sliced

1/2 cup frozen peas

Directions: Cook quinoa per instructions and set aside. Blanch frozen peas in hot water. Set aside. Saute onion, mushrooms and sausage in oil or non-stick cooking spray for 2-3 minutes. Add peas, sauce or spices and stir until heated. Add sausage mixture to quinoa. Serve, enjoy and feel and look great! Serves 2.

Note: Many other vegetables can be added in place of peas. For example, try adding fresh spinach or chopped broccoli.


Nutritious and Delicious Macaroni and Cheese

By Dietitian and Wellness Educator, Elizabeth Kahn

Try this recipe I adapted from the “Homemade Mac and Cheese” recipe from All This recipe has less fat and calories and more protein, fiber, vitamins and minerals than the original, and is delicious!

Healthy Homemade Mac and Cheese


8 ounces uncooked whole-wheat, rice or quinoa elbow macaroni

1/2 cup shredded cheddar cheese

1 1/2 cup shredded mozzarella cheese

1/2 cup grated parmesan cheese

3 cups unsweetened plant milk

1/4 cup all natural plant-based margarine

2 1/2 tablespoons whole-wheat or alternative grain flour

2 tablespoons all natural plant-based margarine

1/2 cup whole wheat or panko bread crumbs

1 teaspoon to 1 tablespoon Paprika (see note*)

Directions: 1. Cook macaroni according to the package directions. Drain. 2. In a saucepan, melt margarine over medium heat. Stir in enough flour to make a roux. Add milk to roux slowly, stirring constantly. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick.* Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well. 3. Melt margarine in a skillet over medium heat. Add breadcrumbs and brown. Spread over the macaroni and cheese to cover. Sprinkle with 1 teaspoon paprika. 4. Bake at 350 degrees F (175 degrees C) for 30 minutes. Serve. Makes 4 servings.

*You can add rest of paprika at this point (see step 2) for a more golden, yellow color.

Adapted from: Homemade Mac and Cheese. All Recipes. Retrieved 4/20/2012 from,