10 Kid-Friendly Allergen-Free Cooking Staples You Should be Using at Home and in Camping Meals

Avoiding allergens in food is easier than it used to be, but it still isn’t a walk in the park. And considering that more than 1 in 4 children in the US have allergies, there’s a big possibility that your child may have a known or unknown allergy. The best way to get around this is by creating an allergen-free kitchen that can cater to various diets, lifestyles, and food preferences.

In this article, we’ll discuss food allergies, ingredients to avoid, and staples you need to keep your child safe and healthy. We’ll also recommend some bite-sized recipes!

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Major Food Allergies and Ingredients to Avoid

While our allergen-free cooking staples are things many families can use, your family may have different needs. With that said, we paid close attention to not include common allergens.

According to the FDA, these are the 9 major food allergens:

Milk (Lactose)
Eggs
Fish
Crustacean shellfish
Tree nuts
Peanuts
Wheat
Soybeans
Sesame

In the United States, food manufacturing companies are required to label these ingredients in their products. These ingredients will use English terms (not Latin), making them easy to spot. If you’re going to use any packaged product, always read the labels. Even food that’s inherently gluten-free, like rice flour, could include wheat on the label, and that can spell trouble for celiacs.

10 Kid-Friendly Allergen-Free Cooking Staples

You don’t have to let allergies hold your kids back from enjoying the great outdoors. Keep reading to discover 10 kid-friendly, allergen-free cooking staples that are perfect for your family!

1. Potato Starch

Potato starch is an ingredient you can use to thicken soups, sauces, or stews and as a base for fruit pie fillings. It’s one of the best substitutes for cornstarch and flour, making potato starch perfect for someone who has a corn allergy, gluten intolerance, or celiac disease. Plus, it’s vegan. For kids on the move, bake them some Mini Pumpkin Pies with potato starch.

2. Cocoa Powder

Cocoa powder adds that tasty chocolatey flavor without the allergens found in chocolate bars. It’s versatile, too. Try this recipe for cocoa powder chocolatee bars that the whole family can enjoy.

You can mix it into oatmeal, sprinkle it on fruit, or blend it with seed butter for an allergy-friendly spread. If your kids are chocolate fans, they’ll be thrilled with treats like Allergen-Free Cookies made using gluten-free flour, brown sugar, and kosher salt.

3. Flax Seeds

Flax seeds are tiny seeds that are high in omega-3 fatty acids and fiber, which are great for kids’ growing bodies. They’re an excellent binder in recipes, often used as an egg substitute for those with egg allergies. You can easily sprinkle ground flax seeds into smoothies or use them to make Allergen-Free Flaxseed Pancakes that the whole family will enjoy on a camping morning.

4. Rice

Rice is naturally free from gluten and gentle on little tummies. It can be a great base for so many dishes—from savory stir-fries to sweet rice pudding. One of favorite rice dishes is this Instant Pot Red Beans and Rice with chicken and sausage (no okra) that can be made ahead of time for an easy weeknight meal.

For active kids who need long-lasting energy on adventures, you can whip up Rice Energy Bites using rice and dried fruits. Whether white or brown, rice is both versatile and universally acceptable for various dietary restrictions.

5. Hemp Milk

Hemp milk is kind to allergies and packed with nutrients like omega-3 fatty acids. It’s a great choice for anyone avoiding soy, nuts, and gluten and it has a creamy texture that kids love. Use hemp milk in morning cereals or blend it into smoothies for an extra health kick. Plus, whipping up some Hemp Milk Hot Cocoa can be the perfect treat after a long day of adventures.

6. Black Beans

Black beans are a hearty and nutritious staple. Rich in protein and fiber, they’re excellent in allergen-free cooking because they’re naturally gluten-free and don’t contain common allergens. You can puree them for dips or use them whole in soups and salads.

Try crafting some Black Bean Brownies because they’re delicious and perfect as an energizing outdoor treat. Or try this Southwestern Black Bean and Black Eyed Peas Salad Recipe that is a hit at picnics and backyard BBQs.

7. Vegetable Broth

If you purchase from brands like Kitchen Basics, vegetable broth can be an allergen-free kitchen hero that brings depth and flavor to any dish. It’s a great base for stews, soups, and even cooking rice or quinoa, adding extra nutrients to meals naturally. Warm up your little adventurers with a cup of savory veggie broth or vegetable soup around the campfire.

8. Loose Spices

Loose spices are a brilliant way to jazz up allergen-free cooking. They’re pure and rich in flavor, and you can mix them to create your own blends that cater to your family’s tastes and health needs. Whether it’s cinnamon for a touch of warmth in Oatmeal or cumin for a kick in black bean bowls, loose spices elevate meals while keeping things safe and enjoyable for your kids.

Related: I bought these spice jars on Amazon from a seller called “Urban Green” and they are amazing! They come in a set of 24 jars, perfect for storing all my different spices. The lids have an airtight seal to keep everything fresh and the jars are clear so I can easily see what spice is inside.

9. Sugars

Sugars, like the ones from Wholesome, can give your kids a sweet touch to allergen-free cooking without complicating things. Whether you want cane sugar, beet sugar, or natural alternatives like maple syrup, they are simple ingredients with straightforward benefits. With sugar, you can sweeten up some trail mix or add a dusting to rice cakes for an energy boost.

10. Grains

Grains like quinoa, millet, and buckwheat are allergen-free powerhouses that offer essential nutrients. Free from common problematic proteins found in wheat, these grains are safe bets for families with gluten intolerance or celiac disease. You can easily turn them into hearty pilafs or fun grain salads. Plus, they’re fantastic when used as base ingredients in granola bars.

Create an Allergen-Free Home and Outdoor Kitchen

With these kid-friendly, allergen-free cooking staples, you’re all set to take on the great outdoors with confidence and delicious treats in hand. These ingredients will help make every outdoor meal a worry-free adventure for your little ones. Don’t let dietary restrictions dampen your spirit of exploration—embrace nature’s playground with full bellies and happy hearts.

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