School safe gluten free vegan snacks for food intolerant foodies

I found out that gluten was an issue when my son was reacting to my breast milk. He had terrible sleep and digestion issues until I took gluten, dairy and soy out of my diet. We thought that was the end, but our digestion problems continued. Many stool samples and blood tests later, we have discovered we have a huge number of food intolerances (17 in the blood test for me and 26 for my son) and some allergies. We still don’t know the whole story yet, but as our intolerances are very similar my doctor suggested categories of chemicals in foods that we had digestive enzyme deficiencies for.

Based on the combination of our food issues, it became impossible to find pre-made snacks for my son to take to school that were also nut free. We can’t have any dairy without six pills and even then it’s not that fun. We reacted less to buffalo milk (it was grass fed and has a bit less casein is my guess). We can’t have casein, eggs, cashews, almonds, corn, red kidney beans, peas, or pistachios in our combined intolerances. On top of those, my son has rice, sunflower seeds, white beans, amaranth, oranges, cabbage, oats, radish, potato, raspberry, pomegranate, vanilla, flax seed and aloe. So, yeah… shopping became difficult. This was not my first time at the adversity-rodeo however, so I promptly developed recipes so that my son will not feel left out and still get to eat his favourite things. On top of that, these are school safe so that other kids with severe nut allergies will not have to be concerned. Plus as type 2 diabetes runs in my family, I try to make my foods low glycemic and the teachers will appreciate kids not bouncing off the walls.

Savoury crackers

Ingredients:

  • 1 cup tapioca flour
  • 1 cup quinoa flour
  • 1 cup tigernut flour (this is a tuber, not a nut and school safe)
  • 6 tsp Xanthan gum (This can be derived from wheat, corn or soy glucose, so if you have an issue with any of those, you can find a version that works for you or use guar gum in a 1–1. If you only have issues with gluten, the proteins are not used in production so this should be safe for you.)
  • 4 tbsp avocado oil
  • 2 tsp salt
  • 1 cup water

Directions:

Heat oven to 450F. Combine dry ingredients and mix until even. Add wet ingredients and stir until it’s evenly wet. Use your hands to make the dough into a ball. It will be a bit sticky. Use tapioca flour lightly dusted on a surface and cut your dough in half. Knead in your alternate ingredients to make cheese crackers vs tomato basil, or ignore and make your own flavour. Form your dough into a square and roll out to 1/8 inch thick. Lightly brush with water and top with a bit of salt before cutting into squares, rectangles, or whatever. We used cookie cutters to theme some of ours. Prick the tops with a fork to avoid crackers being too chewy. Cook for 7–15 minutes on a parchment lined baking sheet depending on thickness.

Notes:

Alternates: basil, tomato powder, dried onion flakes, dulse flakes and salt to taste OR 1/2 cup buffalo cheese (or whatever cheese you can eat — vegan cheeses all have peas or corn in them) and dulse flakes to taste

Chocolate crackers

Ingredients:

  • 1 cup tapioca flour
  • 1 cup quinoa flour
  • 1 cup millet grits
  • 6 tsp Xanthan gum (This can be derived from wheat, corn or soy glucose, so if you have an issue with any of those, you can find a version that works for you or use guar gum in a 1–1. If you only have issues with gluten, the proteins are not used in production so this should be safe for you.)
  • 4 tbsp avocado oil
  • 2 tsp salt
  • 1 handful cocoa nibs to sprinkle
  • 1 cup water

Directions:

Heat oven to 450F. Combine dry ingredients and mix until even. Add wet ingredients and stir until it’s evenly wet. Use your hands to make the dough into a ball. It will be a bit sticky. Use tapioca flour lightly dusted on a surface and cut your dough in half. Knead in your alternate ingredients to make cheese crackers vs tomato basil, or ignore and make your own flavour. Form your dough into a square and roll out to 1/8 inch thick. Lightly brush with water and top with a bit of salt before cutting into squares, rectangles, or whatever. We used cookie cutters to theme some of ours. Prick the tops with a fork to avoid crackers being too chewy. Cook for 7–15 minutes on a parchment lined baking sheet depending on thickness.

Chocolate Coconut Muffins

Ingredients:

  • 2 tbsp coconut oil
  • 2 cup egg substitutes of your choosing (or eggs if you can eat those)
  • 1 cup chocolate coconut milk
  • 1 cup coconut flour
  • 2 tsp baking powder

Directions:

Heat oven to 375F. Combine dry ingredients and mix until even. Combine wet ingredients in a bowl and beat until even. Depending on your egg substitute you may need to prepare your ‘eggs’ separately. Lots of egg replacers use potato or corn starch, so if you have issues with those, be sure to read labels. Mix the wet with the dry until combined and add the chocolate chips. Dairy and sugar free chocolate chips exist. Fill muffin cups to the top of the paper. These rise but not a lot. If you do tiny muffins (which we do), bake for 20 minutes. If you do larger muffins, bake for 30–35 minutes. Let rest to cool on a baking rack. These freeze really well.

Cereal Bars

Ingredients:

  • 4 cups puffed cereal (quinoa/millet/rice, depending on your allergies and intolerances)
  • 1/2 cup pumpkin seed butter
  • 1/2 cup maple syrup

Directions:

In a small pot, boil the pumpkin seed butter and maple syrup for 3 minutes, stirring every 20 seconds until the mixture starts to thicken and ‘cracks’. In a medium bowl, put 3 cups of your chosen puff. Mix in the sauce and add the additional 1 cup of left over puff until they’re evenly lightly coated. Squish into a parchment lined 12x12 pan and put in the fridge for an hour. Cut into bars or however you’d like. These freeze really well. Buy the puffed millet and quinoa. I tried making this at home and it doesn’t work. I couldn’t find any in stores, but found a lot online. You can sub out agave for the maple syrup or any other butter/nut butter for pumpkin seed if you don’t care about school safe or don’t have issues with sunflower butter.

 

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