Peanut Free Snacks

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Peanut Free Snacks
Peanut Free Snacks

A peanut allergy can have serious consequences: even the smallest amount of peanuts can cause anaphylactic shock, a reaction that can endanger the lives of children…


A good snack provides carbohydrates, proteins and nutrients. Without carbohydrates (grain products, vegetables, fruits), the snack will not appease your child's hunger quickly. Without protein (meat, poultry, soy, egg, dairy product), it will not sustain it until the next meal.

So here are some suggestions for winning combinations for nutritious snacks without peanuts or nuts.

1. Veggie spread

Peanuts are part of the legume family like soybeans (tofu, veggie pâté, etc.), chickpeas and lentils. However, most people who have a peanut allergy do not have an intolerance to other legumes.

On the contrary, nuts and seeds have a high allergenic potential. It is therefore wiser for people with peanut allergies to avoid these foods.

  • Whole wheat crackers and hummus (no tahini or sesame butter).
  • Pita bread and tofu spread.

Hummus recipe without tahini or sesame butter

1 can (540 ml) chickpeas

3 tbsp. (45 ml) lemon juice

1 tbsp. (5 ml) oil

½ tsp. (2 ml) cumin

¼ tsp. (1 ml) ground cilantro

½ cup (125 ml) water

s alt and pepperMix everything in a blender. Add water until desired texture.

2. Take a dip

Kids love dips. And what a great way to make them appreciate fruits and vegetables!

  • Crudités (carrots, celery, cucumber, peppers, etc.) and dip made with yogurt, sour cream or ricotta.
  • Berries (strawberries, raspberries, blueberries, etc.) and vanilla yogurt for dipping.
  • Fruit wedges (apples, pears, peaches, etc.) and chocolate pudding

3. Colorful hodgepodge

Mixing vegetables and fruits with kids' favorite foods is a great way to get them to enjoy them. And, for children, what could be more fun to eat than these colorful little hodgepodge!

  • Vegetables (cherry tomatoes, mushrooms, peppers, zucchini, etc.) and cubes of turkey or chicken.
  • Fruits (grapes, strawberries, melon, apples, etc.) and cheese cubes.
  • Dried cereals (eg squares and rings of oats) and dried fruits (raisins, dates, figs, dried apricots, etc.).

4. Ever Popular Classics

Small muffins, cookies and fruit breads are always popularchildren. For maximum nutrients, prefer bran, oat or whole wheat.

  • Small bran muffin and milk dessert (tapioca, blancmange, rice pudding, soy desserts, etc.) or yogurt.
  • Oatmeal cookie and cream cheese.
  • Homemade banana bread and Tetra Pak milk.
  • Date square and yogurt drink.

5. The mini sandwiches

What could be more convenient to carry and eat! Dare to try new toppings and different breads.

  • Toasted raisin bread topped with sliced apples and cheese.
  • Small tortilla filled with tuna and ricotta cheese, and rolled up.
  • Pita bread topped with tomatoes and cheese.
  • Sandwich of graham crackers, cream cheese and strawberries or peaches.

Recognize hidden sources of peanuts and tree nuts

Peanuts and tree nuts are found in a host of foods, and often in camouflaged ways. To make sure the snacks you buy do not contain peanuts, tree nuts or seeds, check the ingredient list on the product packaging.

And beware of bulk foods, individual portions and food from vending machines: they are not governed by any law and their labeling may sometimes be incomplete.

For more information on the labeling of foods causing food allergies, visit the Canadian Food Inspection Agency website.

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