Allergy Friendly Nutrition with Lisa Woodruff, RDN
Food Allergy Life
Family Nutrition
Kitchen Tips & Tricks
Welcome! Small Steps for Joyful Eating with Food Allergies provides resources to help families & individuals manage food allergies while nurturing a healthy relationship with food. No food allergies? No problem! My recipes are allergy-friendly, which means anyone can enjoy them.
Are you new to food allergies? Start with these posts, then click on the Food Allergy Life link above.
As a food allergy mom AND dietitian, I understand the importance of quick, family-friendly recipes and meal planning ideas. When it comes to nutrition, I promote weight-neutral, common-sense approaches to help families find a healthy balance.
Looking to learn more about my nutrition philosophy? Start here:
Maple Mustard Salmon
Maple Mustard Salmon is a 20-minute sheet pan recipe! For a quick meal, serve with a bag of frozen steamer vegetables, dinner rolls or tortillas, and milk of choice.
Egg-free Brownies (with beet puree)
The secret to my Egg-free Brownies lies within the beetroot puree! It works as a binder so it can be used as an egg replacer in baked goods, like these delicious brownies.
Heart-shaped Roasted Potatoes
I’ve gotten a little obsessed with my heart-shaped cookie cutters. This is my latest fixation, heart-shaped roasted potatoes. Also known as heart fries with the kids.
Loose Meat Sandwiches
My Loose Meat Sandwich recipe was inspired by the beloved maid-rite, but with an allergy-friendly twist. This is an easy, low-maintenance slow cooker recipe that my family enjoys any time of the year!
Beef Bone Broth
Homemade Beef Bone Broth is a great way to add flavor to soups, stews, and recipes. Give this a try if you have beef soup bones in your freezer or if you have concerns about food allergy labeling or cross-contact with allergens outside the top nine!
Slow Cooker Butternut Squash Curry
Slow Cooker Butternut Squash Curry is hearty, savory, and a great use of fall harvest vegetables. It gets bonus points for being vegan and free from the top nine food allergens!
Pasta with Garlic and Broccoli
Pasta with Garlic and Broccoli can be served vegetarian-style or with a side of chicken or meat. with or without a side of meat. For a quick 20-minute meal, enjoy with a side of fruit and your favorite milk option!
Allergy-Friendly Runza Casserole
Allergy-Friendly Runza Casserole is a hearty yet satisfying take on the ground beef and cabbage-filled bread pocket that is infamous in Nebraska and surrounding states.
Patriotic Frozen Banana Pops
Patriotic Frozen Banana Pops are a cool, refreshing addition to your red, white, and blue celebration. Enjoy this allergy-friendly recipe as a snack or fun side at your holiday meal!
Allergy-friendly Pancakes
Allergy-friendly Pancakes are lightly, fluffy, and egg-free! Plus, they make a great canvas for self-portrait pancakes using sliced fruit and vegetables. This is a fun summer meal for kids and kids-at-heart to enjoy together!
Homemade Veggie Broth
Ever wonder what to do with those well-intentioned veggies that are now past their prime in your fridge? Try making your own veggie broth!
Roasted Asparagus
Spring is asparagus season! Roasted asparagus is a low-maintenance, high-flavor side that can compliment anything from a slow-cooker roast to sandwiches or reheated leftovers.