Nut Allergies in the Feed Zone

Reader Gina K. wrote in with this question about nut allergies and the portable recipes.

“I’ve been playing around with some of the recipes especially for the portables, but I’m not sure what to substitute for nuts since I have a nut allergy. Instead of just skipping nuts from recipes, which really changes the amount of protein, I’d be interested to know what Biju recommends as substitutions.”

And Chef Biju replies:

“There are plenty of common substitutes for nuts, but it’s always a challenge getting the texture and flavor correct. Cooked and toasted beans are one of my favorite substitutions for nuts. Garbanzo beans, aka chick peas, are the easiest. Mung beans work well, too.

Here’s how to prepare them:

1. Take cooked beans or rinse a can of beans under cool water.

2. Preheat a pan on the stove, but don’t add oil. You can also use a pan in the oven at around 350 degrees for about 15-30 minutes. For both methods, make sure to shake or stir the beans frequently (using a hot mitt in the oven, obviously).

The beans should toast nicely, then let them cool. Season them as you like or fold them into a recipe instead of using nuts.”

Do you have a favorite substitute for nuts in recipes? Have you tried beans? Let us know how you deal with nut allergies in the comments.

The Feed Zone Cookbook offers 160 athlete-friendly recipes that are simple, delicious, and easy to prepare. 

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