Food Allergies: Simple Strategies for the Holiday Party Season


Seafood Cucumber Stacks with Lemon Cream and Chives

Seafood Cucumber Stacks with Lemon Cream and Chives opens in a new tab

It can be tough to navigate holiday parties with a food allergy. About 10 years ago I developed a severe tree nut allergy and had to completely rethink my approach to eating at social events. It was really isolating at first. Our social relationships so often revolve around gatherings that feature food, and I’d never realized how much I’d taken that for granted. I went from being able to eat anything, anywhere, any time to being that high-maintenance person with a nut allergy. And just when I’d gotten to be a pro at reading food labels – the holidays arrived. 

Vegetarian Chipotle Chili

Part of the fun around holiday food is that it’s meant to be shared, but it can be difficult to figure out what’s safe to eat and what’s not when you have a severe food allergy. Plus, holiday food is frequently prepared using one or more of the top eight allergens; milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat. And, because food allergies can range in severity – it’s ultimately up to the sufferer (or the sufferer’s parent) to sort out the necessary precautions they need to take to stay safe.The good news is, with just a little investigation and planning you can enjoy the holidays without having to get out the Epi-Pen®. Here are some coping tools I’ve found really helpful, and I hope you will too. 

Host the party. When you do the cooking, you control the ingredients. Then, just ask guests to bring things like ice, beverages (labeled) and board games. Get tips on making a meal for special diets. opens in a new tab

Prepare an all-in-one dish. If you’re bringing a dish to a party, make something that will serve well as a stand-alone meal in case there are no other dishes that you feel comfortable eating. One Pot Meals  opens in a new tabare an easy way to cover your bases. I brought this Vegetarian Chipotle Chili  opens in a new tabto a Breaking Bad finale watch party earlier this fall and it was a hit! 

Encourage signage. If you’re planning a potluck, ask the cooks to write an ingredient card with their name on it to place in front of their dish. This way, food allergy sufferers can easily identify the dishes they’re comfortable eating – or locate the cook if they need more information about how the dish was prepared. 

Pimenton Roasted Garbanzos

Call ahead. Dining out can be one of the toughest things for food allergy sufferers to navigate. If you’re invited to a meal at a restaurant or a party that’s being catered, call the restaurant or catering company a week or two ahead of time to ask about your options. Some chefs are willing to discuss alternative food preparation methods and ingredients. Don’t hesitate to investigate. If your food allergy has the potential to cause anaphylactic shock; read labels closely, steer clear of foods with a likelihood of cross-contamination (food from bulk bins, deli cases and salad bars to name a few) and when in doubt, play it safe. Nothing brings a holiday affair down faster than the sound of ambulance sirens. 

Eat before you party down. If you’re attending a function and are unsure if you’ll be able to eat the food – have a light meal before you go out and pack a small snack to get you through the evening in case you discover there’s nothing you’re comfortable eating. This recipe for Pimenton Roasted Chickpeas opens in a new tab is my go-to snack for holiday parties. I roast and then portion the chickpeas into small containers that I can stash in my car’s glove box or tuck into my coat pocket.

Do you or one of your family members have a severe food allergy? If so, what are some of your tips for surviving the holiday season?

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