3 Allergy-Free Summer Snacks

3 Allergy-Free Summer Snacks

I’ve got an allergy-free treat for you today!

Shirley Plant—author of Finally… Food I Can Eat!: A Dietary Guide and Cookbook Featuring Tasty Non-Vegetarian and Vegetarian Recipes for People with Food Allergies, sent over some SH-WEET treats that all of us can eat and enjoy, even if you have food allergies!

These goodies are perfect for kiddos (or big kids!) on hot summer days. Whip up a batch and it won’t matter what your kids or their friends can or can’t have—you’ll be good to go.

Shirley runs Delicious Alternatives where she posts lots more allergy-friendly recipes, no matter what foods you’re trying to avoid.

And remember, on this site, you can always search the tags to find recipes that are gluten free, dairy free, egg free, etc.

Crispies- A healthier version of rice krispie squares

Crispies-  A healthier version of rice krispie squares

Free of dairy, wheat, yeast, eggs, corn, sugar, soy, nightshades and gluten


  • 2 cups brown rice puffed cereal—if you don't have puffed rice, try puffed quinoa, puffed amaranth or puffed buckwheat
  • 2/3 cup brown rice syrup
  • 2/3 cup crunchy just peanuts peanut butter ( no added sugar or salt)
  • 1/2 cup raisins
  • 1/3 cup sunflower seeds
  • 1/3 cup pumpkin seeds
  • 1/4 cup dried cranberries or dried cherries


  1. Place brown rice syrup and peanut butter in a saucepan and heat; do not boil.
  2. Place all other ingredients into a bowl. Pour hot rice syrup over the ingredients and mix in.
  3. Line an 8x8 inch square pan with waxed or parchment paper. Place mixture in pan and with wet hands or a spatula pat down and flatten.
  4. Put in fridge to harden for 30 minutes before eating. Slice into squares and enjoy.


From Shirley: Brown rice puffed cereal is the healthier, gluten free option to Rice Krispies, as it has no added sugar or additives. You can purchase it at your local health food store. I love this recipe as it is adaptable. Sometimes I use almond butter or sunflower seed butter which is a great option if you cannot have nuts. This time I added in two tablespoons of hempseeds and sometimes I mix the puffed rice and puffed quinoa together. Its up to you.


She also sent over these two goodies—so easy, they barely need a recipe!


p butter cup
Frozen Chocolate Peanut Butter Cups

1 cup organic just peanuts peanut butter (i.e no sugar or added salt)
2 tbsp pure cocoa powder
1 banana
¼ cup coconut milk
2 tbsp hempseed

Mix all ingredients in your food processor. Line your muffin tin with muffin liners and fill them about half to three quarters full. Depends on how big you want your peanut butter cup to be. Place in freezer and once frozen store in an air tight container. Substitute any nut butter in place of peanut for peanut allergies.



Pop 2Strawberry Coconut Popsicles

10 fresh or frozen strawberries
¼- 1/3 cup lite coconut milk
1 tsp maple syrup

Mix all ingredients in your food processor until smooth and pour into popsicle molds. Freeze and enjoy.




Shirley Plant has studied in the field of nutrition for many years. Diagnosed with chronic fatigue syndrome, fibromyalgia and multiple food and environmental allergies, Shirley understands firsthand the difficulties of trying to plan creative, nutritious, and affordable menus while having to avoid such common foods as wheat, dairy, eggs, corn, gluten and sugar, just to name a few. But through understanding, education, and a keen interest to help people find food alternatives to fit into their life schedules, Shirley has developed an expertise and reputation in dietary design, customized recipes and menu-planning.

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