When you have a peanut or tree nut allergy, finding healthy snacks that are free of allergens can sometimes be difficult. Many commercially available snacks may contain traces of nuts, making even things with no actual nuts potentially dangerous. Preparing your own snacks at home from nut-free ingredients may take a little creativity, but it's worth the peace of mind.
Homemade Granola Bars
You don't have to give up the satisfying goodness of granola just because you're living nut-free. Make your own chewy granola bar using 3 cups rolled oats, 1/2 cup honey, 1/2 cup sunflower butter, 1/2 cup raisins,1/4 cup wheat germ, 1 tsp. vanilla and 1 tsp. cinnamon. Heat all ingredients in a saucepan until hot, then pour the mixture into a baking pan and bake at 350 degrees Fahrenheit for 25 to 35 minutes until the mixture is the consistency you want. Longer cooking times will make the bars crunchier, while a shorter time will leave the bars chewy. Cut into bars or squares and enjoy. Replace the raisins with other dried berries, such as cranberries or blueberries, if you prefer.
Applesauce
Make your own applesauce by chopping six cored, peeled apples and bringing them to a boil in a saucepan with 2 cups 100 percent apple juice. Add some cinnamon, nutmeg and a little lemon juice to flavor the applesauce and simmer for about 40 minutes. Applesauce can be chilled or served warm. It also makes a great dip for nut-free toast, crackers or pretzels.
Hummus
Hummus is not only easy to make, but it provides a high level of protein, fiber and heart-healthy monounsaturated fat. Simply blend one can of drained garbanzo beans with one clove of crushed garlic, 2 tsp. cumin, 1 tbsp. olive oil and a dash of salt and pepper to taste. Hummus can be paired with celery or carrot sticks, pita bread or baked tortillas.
Cheesy Options
Eating cheese is another way to get the protein you need when you can't have nuts. While cheese and whole grain crackers are always an option, you can be more creative with your cheeses, too. Try making quesadillas with grated cheese and chopped, sauteed onion and bell pepper melted between two whole wheat tortillas in the microwave or a toaster oven. Another option is to mix low-fat cream cheese and dried berries to spread in the crevasse of a piece of celery. Part-skim ricotta blended with some cocoa powder and a little honey or maple syrup makes a protein-packed snack option that can satisfy a sweet tooth.
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