Behind The Label

When you think about college dining, you probably picture long lines, trays of food, and the excitement of that night’s dinner. However, for students with allergies, it can also feel extremely nerve-wracking and overwhelming. Well, that is until you notice the purple hats.

When I visited Duke University, there were many staff members wearing these purple hats with the writing “Ask Me” on them. This means that they are trained to answer questions about allergens, guide students to safe foods, and help prevent cross-contact. This was part of their “Ask Me” allergen program initiative, making them the first university to lead the path for increased allergy awareness at colleges. It is also the first college/university dining program to be FARECheck Gold recognized for Marketplace and Trinity Café being nut-free-friendly, which are incredible strides in the overall community. (Read more about this incredible step foward below!)

https://today.duke.edu/2023/01/duke-dining-recognized-food-allergen-safety

As someone with a nut allergy, spotting a purple hat immediately made me safer and comfortable. This completely transforms a potentially stressful dining experience into a safe, welcoming one, which is extremely important to feeling at home in college.

Other College Campus Initiatives

• Arizona State University’s Allergen Captain Program

At Arizona State, allergen captains can be found at every dining hall to help you avoid foods you are allergic to. They are available during all open hours and can be identified by their purple uniform.

• University of Maryland’s Purple Zone stations

At the University of Maryland, they have a Purple Zone kitchen, and this zone is a dedicated meal preparation space, separate from the dining hall’s main serving areas, making sure no cross-contamination occurs. They also have self-service Purple Freezers with prepackaged allergy-friendly food to go with an ingredients list always able to be checked, adding another layer of safety.

All in all, these tiny symbols like purple hats may seem small, but they represent broader concepts of safety, education, and inclusion. As more colleges implement ways to train staff and raise awareness, students with allergies can navigate campus dining with confidence. Behind every purple hat, pin, or separate kitchen is one incredible, heartwarming step toward a safer and more inclusive college campus community!!

Trail mix is supposed to be the perfect snack. It’s portable, crunchy, sweet, and salty, the best of both worlds! But for someone with a nut allergy, it’s the exact opposite. A handful of “harmless” clusters actually contain almonds, cashews, and peanuts, just to name a few. That’s why I want to share this safe, nut-free trail mix recipe so everyone can try this fun, cool snack!

Ingredients

• 1 cup pretzels
• 1/2 cup pumpkin seeds
• 1/2 cup mini marshmallows
• 1/2 dried cranberries
• 1 cup cheerios
• 1/2 cup mini chocolate chips
• 1/2 cup sunflower seeds
• Any other add-ins you love!! (such as Rice Chex, Skittles, raisins, Annie’s Graham cracker Bunnies, white chocolate chips, Goldfish, etc.)

Instructions

1. Add all the ingredients to a bowl
2. Stir all the ingredients together
3. Add any other desired ingredients
4. ENJOY!!!!

Baking has always been my happy place. Whether it be measuring, mixing, tasting, or sharing something homemade with my friends and family. But as someone with a nut allergy, even a simple recipe can become off-limits. My grandma’s famous peanut butter cookies? oatmeal raisin bread? Her zucchini muffins? They all called for nuts, almond extract, or nut-based oils.
However, then I discovered the power of ingredient swaps. Suddenly, recipes that once felt dangerous became safe, without sacrificing flavor or texture.

That is why I want to share my favorite nut swaps to make famous recipes nut-free and able to be enjoyed by everyone!

See below in the table:

Original Ingredient	Nut-Free Swap	Why It Works	Examples of Recipes Used
Almond Extract	Vanilla Extract	Still has that depth of flavor to bringout the best of the other ingredients without the nut proteins	cookies, brownies, and pie
Peanut Butter	Sunflower Butter	Similar flavors and still has the needed consistency for making PB&J sandwiches, granola bars, and cookies	Peanut butter and jelly sandwhiches, granola bars, cookies
Almond Flour	Sunflower seed flour	Has the similar grainy texture as almond flour and similar nutty flavor	macarons, itallian rainbow cookies
Walnuts	Pumpkin Seeds	Still crunchy and rich, and adds healthy fats	Muffins, Brownies, and Cinamon Rolls
Pine Nuts	Sunflower seeds and Basil	Provides the similar creamy texture to pine nuts when blended with everything. The pumpkin seeds also mimic the same flavor that the pine nuts do in the pesto sauce.	Pesto

All in all, even tiny amounts of a nut protein can trigger a reaction, and being unable to eat these tiny amounts limits so many recipes that those with allergies want to try. So, by swapping in safe seeds, seed butters, or extracts, we can recreate amazing recipes while still keeping them allergy-free!!!

Every year, as soon as December hits, my brain immediately shifts into holiday mode… and allergy mode. I love the lights, the music, the baking, everything… but I also know that the holidays are when nuts sneak into literally everything. From the Hanukkah party jelly donuts to the Christmas cookies, it feels like a constant guessing game. However, over time, I’ve learned how to make the holidays that same comforting time without any allergy worries. So, whether you celebrate Christmas, Hanukkah, or anything else, here’s how to enjoy the season fully.

Why the Holidays are Extra Tricky with Nut Allergies

1. Desserts

From rugelachs, sufganiyot fillings (jelly donuts), pecan pies, fruitcakes, biscotti, “holiday trail mix,” chocolate gelt, or peanut-peppermint bark made in shared facilities. These are just another layer of additionall new, fun, “nut” foods you have to always be careful and think about.

2. Gatherings

Gatherings during the holidays mean relatives and others offering a number of homemade foods with zero label info. Although they have the best intentions in mind, food with zero labels is of extreme discomfort to those with food allergies, just another source of stress and uncertainty.

3. School and Parties

The many school parties add more unknowns to allergy food stress between all the many cookie swaps during lunch, gingerbread house competitions, and classroom treats.

4. Cross-contact

If cross-contact was not already a huge issue, the amount of cross-contact happening during the holiday season skyrockets because everyone is baking at once. Again, adding another layer of fear and worry to those with allergies in their lives.

Tips to Stay Safe Allergywise:

1. Bring your own dessert

The truth is that a safe cookie you know is nut-free beats guessing from someone else’s every time and bringing your own treats is a great way to maintain 100% certain food safety.

2. Ask about ingredients early

Don’t wait until someone hands you a plate. A quick “What is in this?” or “Were any nuts used in the kitchen?” goes a long way, even if it’s a couple of days before, and they can even change the recipe if it contains nuts!

3. Watch for cross-contact

Especially during the holiday season, when everyone is baking at once in shared kitchens, from pecan pie to almond biscotti, watching for cross-contact can make a huge difference.

4. ALWAYS bring your Epi-Pen

Whenever you go anywhere, always make sure to carry your EpiPen in case of emergency.

5. Create your own traditions

Whether it be nut-free gingerbread houses, homemade peanut-oil free latkes, cozy hot cocoa nights, nut-free holiday baking, or nothing to do with food! All of these new traditions allow you and your family to always celebrate the holidays in ways that feel fun and safe.

Ultimately, it’s not about avoiding everything or not going to a holiday event because you are unsure. It’s about finding the safe options that make you forget the stress for a little while, such as lighting the menorah without worrying about the food on the table or decorating cookies you can eat and know are 100% nut-free. Remember to have a Happy Holidays!

Most classic Holiday Christmas/Hanukkah cookie recipes call for almond extract, chopped pecans, or other nuts, but what about those with nut allergies? Don’t worry! You don’t have to miss out on holiday baking. With a few swaps, you can still enjoy the cozy comfort, smell, and sweetness the holiday cookies bring, completely nut-free!

Ingredients:

For the cookies:

• 1 cup softened butter
• 1/3 cup whipping cream
• 2 cups flour

For the frosting:

• 1/2 cup softened butter
• 1 1/2 cup powdered sugar
• 2 tsp vanilla extract

Instructions:

1. Mix together all of the ingredients for the cookies until it’s fully combined and chill in the fridge for at least two hours
2. Once chilled, take the dough out and roll it out on a surface lightly covered with flour until it’s about 1/4 inch thick
3. Cut out circles of dough using a small cookie cutter or bottle cap
4. Coat both sides of the circles in sugar (granulated sugar or colored sanding sprinkle sugar) and poke each cookie circle 3-4 times with a fork
5. Bake on a baking sheet for 7-9 minutes at 375 degrees F
6. Let cookies cool before frosting them
7. Mix all of the frosting ingredients together and spread it between two cookies, pushing the two cookies together forming a cookie sandwich
8. They can be eaten right away, but I like them better cold so I put them in the fridge for a couple of hours before serving.
9. ENJOY!!!

Living with a nut allergy means constantly navigating a world built for people who don’t have to think twice about what they eat. Additionally, in reality, most of the challenges of allergies don’t come from the allergy itself. It instead comes from the misconceptions that surround it. So let’s clear up the biggest myths of food allergies and find out the truth behind what it’s actually like to live with a nut allergy.

Myth #1 – “Just pick the nuts out.”

Fact: If only it were that simple.

The truth is, a nut allergy isn’t about the visible nuts. It’s about the protein inside the nuts that can spread through an entire dish. Even microscopic traces left behind from a spoon, a cutting board, or 2 foods that touched can trigger a reaction. So, in reality, picking out the nuts does nothing to remove the allergen that’s already absorbed into the food.

Myth #2: “They are just being picky.”

Fact: A nut allergy isn’t a taste bud choice, it’s a medical condition.

Preferences and pickiness are about taste. However, allergies are about survival. Those with allergies are not avoiding nuts because they don’t like them, they must avoid them, or else a harmful reaction occurs. So, when people such as servers and chefs mistake allergies for preferences, such as accidentally putting cheese on your burger, they underestimate the seriousness and skip safety steps such as checking labels, using clean equipment, or ensuring something wasn’t cross-contaminated, which can ultimately lead to detrimental consequences.

Myth #3: “A tiny bit won’t hurt.”

Fact: A tiny bit is exactly what can hurt.

For many with nut allergies, reactions don’t require consuming handfuls. They can actually be triggered by crumbs, traces, or invisible cross-contact with objects such as doorknobs. So, in reality, only a “tiny bit” of an allergen can mean hives, breathing problems, or anaphylaxis. Overall, this myth is one of the most dangerous because it tells people to downplay risk. The truth is that the thresholds for an allergen vary in each individual for what constitutes an allergic reaction. But the good news is that zero consumption is a definite and the only safe number resulting in no reactions.

Ultimately, living with a nut allergy means navigating a world where labels, ingredients, and assumptions matter. The truth is that you are exhibiting constant awareness, not overreactions. It’s not about being dramatic, picky, or too scared, it’s about being safe. So, when everyone starts to understand the honest truth behind these myths, they become part of a safer and more inclusive allergen environment!!!

I grew up loving the moments in my grandma’s kitchen, where we would sit together measuring ingredients, wearing matching aprons, and the flour dusting the air. Her zucchini muffins were perfection… well, up until the recipe reached that dreaded line: “add chopped walnuts” or “stir in the almond extract.” For most, these few ingredients are just a tiny detail. However, for me, it was the point where I had to step back, watching a recipe I loved become out of reach because of my nut allergies.
So, I decided to rewrite this recipe into a fully nut-free zucchini muffin with the same warmth, same comfort, but with finally safe ingredients you can always enjoy creating lifelong memories with your loved ones!

Ingredients

• 3 cups flour
• 1 teaspoon salt
• 1 teaspoon baking soda
• 1/4 teaspoon baking powder
• 2 teaspoons of cinnamon
• 3 eggs
• 2 cups sugar
• 1 cup oil
• 2 cups grated raw zucchini
• 2 teaspoons vanilla

Instructions

1. Preheat the oven to 350 degrees F
2. Combine the flour, salt, baking soda, baking powder, and cinnamon
3. Beat the eggs untill light
4. Stir in sugar, oil, zucchini, and vanilla extract into the eggs
5. Add the dry ingredients to the wet mixture and mix well together
6. Line 2 cupcake pans with muffin liners and evenly distribute the batter
7. Bake the muffins for about 30 minutes or untill an inserted toothpick comes out clean
8. ENJOY!!!

Thanksgiving is overall one of my favorite times of the year. Not just for the food, but also for the fact that it allows us to reflect and express gratitude. Living with food allergies, especially nut allergies, has shaped the way I approach many situations such as the holiday table. While it hasn’t always been easy, it’s also given me so much to be thankful for and skills learned. Here are some of the things as one with food allergies, I am thankful for:

I’m thankful for inclusion. For family and friends who go out of their way to make sure dishes are safe for me, or who ask questions about ingredients before bringing something to share. Those small gestures remind me that Thanksgiving isn’t only about what’s on the table—it’s about who’s at the table.

I’m thankful for creativity in the kitchen. Navigating allergies has pushed me to explore new flavors, find so many new passions for baking and cooking, allowed me to experiment with swaps in other traditional recipes, and find fun in recipes that are just as delicious without nuts. Whether it’s pumpkin bread, cookies, or pies, I’ve learned that food can be comforting and festive without sacrificing the safety of allergens.

I’m thankful for awareness and advocacy. Every year, I keep seeing more people recognizing the importance of allergy-friendly options and labeling. That progress makes holidays feel less isolating and more comfortable, not just for me, but for millions of others also navigating and dealing with food allergies.

Most of all, I’m thankful for the community. Through Behind the Label, I’ve found a space to share, connect, and remind others with allergies that they are not alone. Together, we can make the holiday season and the future safer and sweeter!!!

Happy Thanksgiving from Behind the Label!!! 

I LOVE Thanksgiving food. From the turkey, to stuffing, to apple pie, and to even my famous Zucchini Muffins. However, with allergies, you must always be aware. So, leading up to the Thanksgiving holiday, here are some recommendations of the top ingredients to double-check and the safest swaps to keep your holiday delicious and allergy-friendly.

1. Pies & Desserts
Watch out for: Pecan pie, mixed nut toppings on desserts such as apple crumble or coffee cake, potential almond flour crusts, and any bakery items processed with nuts.

Swap Options:

• Pumpkin pie using a nut-free crust
• Apple crisp with oat topping (no almond meal)
• Nut-free chocolate chip cookies or brownies
• Store-bought nut-free pie dough

2. Stuffing
Watch out for: Any Bread from facilities with nuts or containing nuts, stuffing mixes containing pecans or walnut pieces.

Swap Options:

• Homemade bread cubes from a safe nut-free loaf
• Comfirmed Nut-free packaged stuffing mix
• Potential add ins like celery, sausage, apples, or herbs instead of nuts

3. Salads & Veggie Dishes
Watch out for: Nut vinegarette dressings, candied pecans, walnut crumbles, and almond slivers.

Swap Options:

• Crunchy toppings like roasted chickpeas or toasted pumpkin seeds
• simple dressings such as oil and vinegar instead of an unknown almond cranberry vinaigrette

4. Sweet Potato Dishes
Watch out for: Almond streusel toppings.

Swap Options:

• Marshmallows
• A brown sugar and cinnamon oat crumble

5. Turkey & Ham
Watch out for: Brines or glazes containing “natural flavors,” nut-based oils, or factory cross-contact with nuts.

Swap Options:

• A simple herb butter rub
• Maple or brown sugar glaze made at home with safe ingredients
• An easy water and kosher salt brine solution

6. Rolls & Breads
Watch out for: Breads containing almond flour, specialty nut breads such as cinamon walnut, pesto spreads with pine nuts, or any cross-contamination at bakeries.

Swap Options:

• Confirmed nut-free dinner rolls
• Nut free Cornbread
• Butter, olive oil, and herb spreads

7. Hidden Nut Contaminated Foods

Watch out for: Any possible spice blends, chocolates, specialty sauces, Bakery items like muffins, and granola toppings that might contain nuts.

Ultimately, a nut-free Thanksgiving is 100% possible. It just takes smart swaps and a little ingredient awareness. As always, remember to stay safe and have a Happy Thanksgiving!!

If I had to choose the hardest snack to find that does not contain nuts… the answer would be granola bars. This is especially even more frustrating because granola bars are supposed to be the perfect protein-filling snack. Something quick before the gym, soccer practice, or in between classes. It can even replace breakfast! However, almost EVERY SINGLE BRAND, such as Nature Valley, Chewy, z-bar, etc, has nuts or a “may contain” warning. It’s exhausting trying to find something that’s safe and actually satisfies your hunger.

So, I decided to take matters into my own hands and create the perfect, amazing-tasting, nut-free granola bar recipe I always dreamed of having. Here it is!

Ingredients:

• 2 cups of oats
• 1/4 teaspoon of salt
• 1/4 cup of sunflower butter
• 5 tablespoons of honey
• 2 tablespoons of butter
• 1 egg

Instructions:

1. Preheat your oven to 325 degrees and line a baking sheet with parchment paper
2. In a bowl, mix the oats and salt together
3. Mix the sunflower butter, normal butter, and honey in a bowl and microwave untill melted together.
4. Add the honey mixture to the oat and salt mixture, then mix with the egg until everything is evenly combined.
5. Bake the bars for 12-14 minutes at 325, then remove and let cool for 5 minutes
6. Cut the bars into desired bar shape then preheat oven again to 350 degrees
7. Once bars are cut and the oven is preheated to 350, put bars back into the oven and bake for an additional 5 minutes.
8. Finally remove the pan from the oven, remove bars and let everything cool completley
9. ENJOY!!!