Holiday celebrations are all about bringing family and friends together. And, of course, sharing good food is central to festive traditions.
But holiday meals can be stressful for some and isolate individuals who have food restrictions, especially when due to an allergy. Also, an upsurge in eating styles that eliminate particular foods or entire food groups — such as the low-carbohydrate Paleo diet — can complicate the holiday eating scene for both guests and hosts.
ALLERGIES AND INTOLERANCES
An allergy to a particular food produces an adverse immune system reaction after even a minimal amount of that food is consumed. Reactions can range from mild stomach or intestinal tract problems to rashes and other skin conditions, all the way to the life-threatening reaction called anaphylaxis, which inhibits the ability to breathe.
In 2014, the Centers for Disease Control and Prevention estimated that 15 million people in the U.S. suffered food allergies, resulting in 30,000 emergency room visits. An estimated 5 to 7 percent of young children have food allergies, as well as 2 to 3 percent of adolescents and adults. It also is clear that food allergies are on the rise.
Food intolerances also can produce stomach and intestinal tract problems. Unlike allergies, intolerances are more dependent on the quantity of a food consumed. Intolerances are much more common than allergies.
The most common intolerance is to lactose, the sugar naturally present in milk and milk products.
THE ALLERGY MINEFIELD
Internationally, more than 160 food allergens have been identified. Food labels in the U.S. list eight common food allergens (eggs, milk, fish, shellfish, peanuts, tree nuts, soy and wheat).
Other common allergens include buckwheat (soba), celery, gluten-containing grains (such as barley and rye), lupin bean, mustard, squid, sesame and sulfites.
Of course, no one has to come up with a menu that excludes all these allergens, but having to consider even limited food allergies and intolerances can make preparing a perfectly safe menu rather challenging. But we have some tips.
12 WAYS TO DE-STRESS HOLIDAY COOKING
1. Find out in advance if any of your guests have allergies or food restrictions. Common constraints include: gluten-free, lactose-free, vegetarian or vegan, and low-carbohydrate.
2. Design your meal using a salad bar model, with simple ingredients that can be combined to allow individuals to make their own safe choices. Offer a few dressings on the side to meet the needs of your guests (for example, a vegan mayonnaise dressing).
3. Make any recipe requiring soy sauce with a gluten-free soy sauce, now commonly available.
4. Offer a variety of fixings to provide your guests with lots of choices while decreasing your time in the kitchen. Small bowls of chopped craisins, pesto, various types of olives, nuts and sunflower seeds all add color and textures to salads.
5. To make a turkey gluten-free, cook it unstuffed. The turkey will cook faster and you can make two dressings ahead of time, then microwave to reheat. Along with a traditional bread dressing, make a gluten-free cornbread or rice dressing and use margarine to make the stuffing both gluten- free and vegan.
6. Gluten-free gravy can be made with cornstarch or rice flour instead of wheat flour.
7. Tofu can become your vegan protein source. When tofu is frozen, thawed and pressed to remove the liquid, it takes on a meaty texture. Soft tofu can substitute for ground meat and firm tofu can be sliced or cubed to soak up any flavorful vegan bottled sauce. Serve with a gluten-free pasta.
8. Buy or make a riced or mashed cauliflower dish for a Paleo version of rice or mashed potatoes.
9. For dessert, buy or make a coconut tapioca pudding. Top with tropical fruit.
10. Having individually wrapped lactase enzyme caplets available will allow you to offer milk-based desserts such as ice cream or cheesecake. Lactose-intolerant individuals will be able to indulge and you will be remembered as a very considerate host.
11. Make tags to indicate which dishes meet certain ingredient criteria or have a notebook available with lists of ingredients for each recipe.
12. If anyone indicates severe allergies or more food restrictions than you can handle, ask them if they would bring a main dish to eat and share. Usually they are all too happy to provide a food that is completely safe for them.
Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services. Their column runs on the third Wednesday of each month. For specific allergy-friendly recipes, email dobbs@hawaii.edu. Please indicate allergens of concern.
