2

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Can a family with egg, peanut/tree nut, and fish allergies live a paleo lifestyle? Hack their theoretical menu!

Answered on September 12, 2014
Created February 03, 2011 at 2:46 AM

I have a good friend who is what I call "paleo-curious". She and her husband are very much into natural living and natural eating. They have a toddler and another baby on the way this summer.

The main barrier(s) between them trying out paleo: Between the parents and toddler there are egg, peanut/tree nut, and fish/shellfish allergies!

So eggs for breakfast are out; seafood is out (including cheaper alternatives like canned salmon and canned tuna); peanuts are obviously not paleo so that is actually one place where the allergies and paleo overlap in exclusions.

Is it possible to live a paleo lifestyle with these dietary exclusions and not be:

  • Bored? Animal protein and fruit/veggies would be pretty much "it", though almonds, walnuts, pecans, sesame, pine nuts and coconut are all fine, provided there's no peanut cross contamination.

  • In the poorhouse from grocery spending? Eggs and canned fish are cheap items that a lot of paleo-style eaters include in their rotation, but those are unavailable to my friends due to their allergies.

Also, my friend's protein requirements are high because she is pregnant, and she was asking about ways to up her protein intake while staying away from their allergens. (Her daughter has at least one of the allergies, too, so saying that she could eat what the toddler can't doesn't really work as she's primary caregiver and food provider for the toddler - ergo risk of contamination.)

What paleo menu recommendations would you make for this family if they were to try out paleo-style eating? For breakfasts? For protein sources? For Omega-3s?

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 07, 2013
at 01:28 AM

Nicely done, Elizbeth! I will be looking up a few of these.

Cebbca9a78d5612bf3468b273c2010d5

(452)

on August 11, 2012
at 06:57 PM

Excellent ideas, thank you. I am writing these down.

Cebbca9a78d5612bf3468b273c2010d5

(452)

on August 11, 2012
at 06:56 PM

They could evaluate if it was still present via blood test. The blood test numbers also reveal, at least in childhood, the likelihood of outgrowing the allergy.

819c05d76704a776411c21d667de3ab0

(10)

on June 03, 2012
at 09:53 AM

That Carrot Cake Mousse recipe is amazing!! I tried to find it online so I could Pin it, but yours seems to be the only version in existence. Which is surprising, since it is absolutely incredible. Even my fussy, vegetable-hating children love it, and my non-paleo hubby. We have it as a side dish with meat dishes that go well with sweeter flavours, like roast chicken. We also have it frequently for breakfast, with a little coconut cream or coconut milk yoghurt on top. So more-ish!

1602b293fe5211cc1792056c182361be

(75)

on August 19, 2011
at 07:34 PM

This is fantastic information! Just stumbling into it all, and with six kids, one of which is egg/tree nut/garlic allergic, this is soooo helpful. Thanks!

C491ff8ce20d5c17f8f7ff94392a9570

(1617)

on February 08, 2011
at 12:58 PM

Thanks guys! I added a couple more this morning.

D30ff86ad2c1f3b43b99aed213bcf461

on February 07, 2011
at 06:47 PM

So many practical ideas here. THANKS!

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 07, 2011
at 04:20 PM

i posted this as a comment, instead of an answer, because there are 10,000 blogs now with ways to cook meat with flavor. including many threads here.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on February 07, 2011
at 04:19 PM

In that situation id live off the cow. literally. Ground Beef is so versatile! Liver, Steaks, (milk, butter and cheese for those of us that are Lacto friendly).... you can have a different meal every day and have an amazing nutrient profile.

D30ff86ad2c1f3b43b99aed213bcf461

on February 06, 2011
at 02:30 PM

I know for sure that the egg allergy is very embedded and branches way back through the husband's family. It's a life-threatening allergy, so I don't know if they'd ever take chances evaluating whether it was still present, even if they did try giving up gluten or all grains.

24fcc21452ebe39c032be6801d6bbadd

(9812)

on February 03, 2011
at 11:59 AM

I've done the flax thing- one TBS ground flax to 2 TBS water per egg. Worked well!

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on February 03, 2011
at 07:31 AM

Would a flax/chia egg work, perhaps, and you could make up the extra liquid with fruit puree or a bit of fat?

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 03, 2011
at 03:05 AM

Okay, I found this Eggs as a Binder For recipes which use eggs primarily as a binder (such as drop cookies), possible substitutions for one egg include: * 1/2 of a medium banana, mashed * 1/4 cup of applesauce (or other pureed fruit) And I know more than one recipe would be good with the applesauce in place of egg.

D30ff86ad2c1f3b43b99aed213bcf461

on February 03, 2011
at 03:00 AM

Oooo if anybody reading this has a link to the paleo pancakes sans eggs, please comment or post with a link!

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8 Answers

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10
C491ff8ce20d5c17f8f7ff94392a9570

(1617)

on February 07, 2011
at 03:37 PM

I'll focus on breakfast, since that seems to be the hardest for people. I have some non-egg breakfast ideas, many on my blog. The hubs won't touch eggs in any form so I have to get creative. As you can see, there are so many things to eat it's almost impossible to be bored!

avocado pudding - puree an avocado, a banana, and a date together in a food processor - add a dash of vanilla extract and a pinch of salt for vanilla flavored or 2 T unsweetened cocoa powder for chocolate flavored

coconut fruit salad - http://cavemanfood.blogspot.com/2009/06/coconutty-fruit-salad.html

primal peach patties - http://cavemanfood.blogspot.com/2009/01/primal-peach-patties.html sub ground flax for the egg

paleo fruit crumble - http://cavemanfood.blogspot.com/2008/04/paleo-fruit-crumble.html

bacon or sausage or jerky with any of the above - I have a homemade sausage recipe here and you can just omit the egg and it'll be fine: http://cavemanfood.blogspot.com/2009/03/turkey-or-pork-breakfast-sausage.html - bacon and fruit salad is a nice combo, add some whipped cream if doing dairy

cold roast beef - yummm http://cavemanfood.blogspot.com/2009/01/im-back-oh-and-awesome-roast-beef.html

greek yogurt - with some fruit if they're on dairy

macadamia nut butter - with some fruit if they're not

hash browns - made with potato, sweet potato, carrot, rutabaga, turnip, zucchini, or any combination thereof - just shred, squeeze the water out, and cook with lots of bacon grease or butter until crispy - great with any of the breakfast meats

coconut bark - http://lifeasadreger.wordpress.com/2010/10/18/paleo-coconut-blueberry-bark/

smoothies - I've never cared for them, but lots of people seem to love them - use coconut milk or cream or yogurt for some fatty fat fat, or even some nut butter

english breakfast - sausage, sauteed mushrooms, sauteed tomatoes, sauteed or mashed potatoes

edited to add:

panna cotta - basically coconut milk "jello" made with unflavored gelatin and whatever else you want to throw in there, top w/berries

breakfast meatballs - half ground beef, half loose breakfast sausage, can add in some grated cheddar if on dairy

7e746be2f0e550a8cd7df881322ae705

(18701)

on September 07, 2013
at 01:28 AM

Nicely done, Elizbeth! I will be looking up a few of these.

D30ff86ad2c1f3b43b99aed213bcf461

on February 07, 2011
at 06:47 PM

So many practical ideas here. THANKS!

C491ff8ce20d5c17f8f7ff94392a9570

(1617)

on February 08, 2011
at 12:58 PM

Thanks guys! I added a couple more this morning.

1602b293fe5211cc1792056c182361be

(75)

on August 19, 2011
at 07:34 PM

This is fantastic information! Just stumbling into it all, and with six kids, one of which is egg/tree nut/garlic allergic, this is soooo helpful. Thanks!

Cebbca9a78d5612bf3468b273c2010d5

(452)

on August 11, 2012
at 06:57 PM

Excellent ideas, thank you. I am writing these down.

5
Cfccbcf3450ac4919311ded8ef162d49

(2312)

on February 03, 2011
at 07:25 AM

I have nothing really to add except that I'm curious to find out if those allergies still persist once they convert completely to paleo. Could it be the gluten/grains causing the sensitivity/allergy to those foods? Just something to think about.

D30ff86ad2c1f3b43b99aed213bcf461

on February 06, 2011
at 02:30 PM

I know for sure that the egg allergy is very embedded and branches way back through the husband's family. It's a life-threatening allergy, so I don't know if they'd ever take chances evaluating whether it was still present, even if they did try giving up gluten or all grains.

Cebbca9a78d5612bf3468b273c2010d5

(452)

on August 11, 2012
at 06:56 PM

They could evaluate if it was still present via blood test. The blood test numbers also reveal, at least in childhood, the likelihood of outgrowing the allergy.

2
Ecc00cd113485826d4bf9db81a6f0ab4

on February 06, 2011
at 04:49 AM

I work for a family that has more allergies than that - and it's not challenging at all. Sub in flax seed/squash/bannana for egg (depending on the recipe) and the rest are just non-issues. Protein = meat Omega 3's = supplements Easy :)

I will say though - paleo pancakes aren't as great w/o eggs, but definitely manageable.

And I've given this recipie a million times to people in your position.

Carrot Cake Mousse: (Also SO good if you add butternut squash for egg :))

Steam 6-7 larger carrots. Into a loaf pan, put: the steamed carrots 1/2 cup ghee (let it melt); shredded coconut (1/2 cup or so); honey to taste; ginger (fresh, or 1 tsp or so powder); nutmeg (1 tsp or so); sea salt; 2 large eggs. Preferably before the eggs have a chance to ???cook??? on the heat of the carrots, with a handheld blender mix all of the above. It should end up quite fluffy. Bake at 300 degrees for 50-60 minutes. The result should be a moist but firm, mousse-like consistency with a slightly drier top layer. Best when eaten warm.

819c05d76704a776411c21d667de3ab0

(10)

on June 03, 2012
at 09:53 AM

That Carrot Cake Mousse recipe is amazing!! I tried to find it online so I could Pin it, but yours seems to be the only version in existence. Which is surprising, since it is absolutely incredible. Even my fussy, vegetable-hating children love it, and my non-paleo hubby. We have it as a side dish with meat dishes that go well with sweeter flavours, like roast chicken. We also have it frequently for breakfast, with a little coconut cream or coconut milk yoghurt on top. So more-ish!

2
Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7314)

on February 03, 2011
at 11:27 AM

They should include at least a little liver for choline if they're not having egg yolks. Cream provides a lot of calories for comparatively little. Rotisserie chickens are often cheap too if you can find one without crap. Potatoes and sweet potatoes are good and filling if you don't have metabolic syndrome. Add lots of butter. Then there's the obvious, beef, lamb, pork, chicken, turkey plus all veggies, plus some fruit.

I know most of this is not orthodox paleo, but it is certainly better than what they have already been eating.

2
7e746be2f0e550a8cd7df881322ae705

on February 03, 2011
at 02:54 AM

Breakfast Options:

"Paleo Cereal" sliced almonds, walnuts, pecans, blackberries, blueberries, unsweetened banana chips, ground cinnamon, and almond milk

"Paleo Pancakes" I know there are some options without eggs, they would just need to experiment

Fruit and heavy cream

Bacon

I think lunches and dinners are pretty easy looking at something like Robb Wolf's food matrix. They can also do things like Zucchini Lasagna or Meatloaf. Ground beef is pretty cheap, even grassfed isn't too bad if you buy it in bulk.

For cheap protein sources, I would probably try to find pastured chickens. I know they have issues, but you can also use the whole chicken pretty easily. I am also not that afraid of conventional meat, so I would buy chicken drumsticks and thighs.

Omega 3s aren't my thing. I haven't figured them out really yet.

24fcc21452ebe39c032be6801d6bbadd

(9812)

on February 03, 2011
at 11:59 AM

I've done the flax thing- one TBS ground flax to 2 TBS water per egg. Worked well!

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 03, 2011
at 03:05 AM

Okay, I found this Eggs as a Binder For recipes which use eggs primarily as a binder (such as drop cookies), possible substitutions for one egg include: * 1/2 of a medium banana, mashed * 1/4 cup of applesauce (or other pureed fruit) And I know more than one recipe would be good with the applesauce in place of egg.

74f5d2ff6567edd456d31dfb9b92af61

(5227)

on February 03, 2011
at 07:31 AM

Would a flax/chia egg work, perhaps, and you could make up the extra liquid with fruit puree or a bit of fat?

D30ff86ad2c1f3b43b99aed213bcf461

on February 03, 2011
at 03:00 AM

Oooo if anybody reading this has a link to the paleo pancakes sans eggs, please comment or post with a link!

1
C2ccd05960be60ef52ee0097acb730ba

on August 16, 2011
at 03:37 PM

Thanks! I needed some new ideas as we have egg allergies! I do make egg free Omelets- Everything you like in your omelet less the egg, top with fresh Guac & cheese ( Try Mushroom, Tomato, onion, bell, bacon and garlic)

Lots of Paleo granola- http://paleoblocks.blogspot.com/2011/01/paleo-granola.html

and Paleo Non-Oatmeal- Mix of almonds, pecans, walnuts -soaked overnight. Rinse and blend in the morning and add fresh fruit/flax seed (blended or chopped) and heat.

1
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on February 03, 2011
at 05:45 AM

You know, I don't eat much of those things in question that she is allergic too. For breakfast, I usually just eat bit of meat, and sometimes cheese. (I don't do milk, but I do cream, butter, and cheese). For lunch, I often have some kind of stir fry and some fruit. Sometimes I'll do salami and cheese, if too lazy to cook. Occasionally, I'll do shirataki noodles with spaghetti sauce and parmesan. And you can add some meatballs for protein. For dinner, I will often do steak or some other slab of meat, organ meats like heart or liver, fried chicken done in coconut flour, etc. I still like my salads with tons of parmesan cheese on them. I don't eat much canned or frozen food as I don't like the taste. Sometimes I will fry some diced apple in butter and cinnamon for a desert. Or whip some heavy cream with cocoa and a hint of stevia. I eat eggs maybe once per week and nuts are mostly for an emergency snack or for baking. My goto food is beef. If I am poor, I buy cheaper cuts or organ meats. Tough cheap cuts of meat can be tenderized by cutting them into pieces and than pounding them flat with the flat side of a meat cleaver or large knife. The pounding process really tenderizes them. Works great for heart meat as well. Mechanical tenderizering is my favorite way to tenderize as far as excellent results are guaranteed.

1
072fd69647b0e765bb4b11532569f16d

(3717)

on February 03, 2011
at 03:23 AM

Breakfast is what a person makes it. Last night's leftovers are a favorite. For a more traditional spin, I love, love minimaly processed chicken sausages. Combine these with sweet potato or spaghetti squash "hash browns" in a hash, and you've got a winner. Throw in some wilted spinach and the kids won't even know.

I struggle with cheap protein sources myself since eggs are not my favorite. I tend to turn to sliced turkey or roast beef (no nitrates). Not the best option, but probably as good as canned fish.

The Omega-3s are a little tougher call. This family may have to go the opposite route and look to reduce Omega-6s as much as possible to get closer to the 2:1 or 1:1 ratio.

Eat much grassfed beef...

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