Mediterranean Food Allergy-Friendly Recipe Round-Up

We're so excited to share our journey of recreating delicious Mediterranean and Lebanese dishes that are safe for anyone navigating corn, gluten, and nightshade allergies.

Joe grew up surrounded by the rich culinary traditions of his Italian-Lebanese heritage. He's always wanted to share those cherished flavors with me, but with my extensive list of food allergies (12+ and counting!), it seemed like an impossible feat. We faced the daunting task of eliminating corn, gluten, and nightshades—ingredients that are staples in many Mediterranean recipes.

But we didn't give up! We embarked into the kitchen, experimenting with alternative ingredients, adapting traditional techniques, and rediscovering the beauty of simple, whole foods. This blog features our successful recreations that cater to navigating food allergies while still enjoying the incredible flavors of the Mediterranean.

Our Mediterranean Food Allergy-Friendly Recipe Round-Up proves that food allergies don't have to mean sacrificing flavor or missing out on cultural culinary experiences. Join us as we explore the vibrant world of Mediterranean cuisine, one allergy-friendly recipe at a time!

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We have created many recipes over the years and are excited to share our Mediterranean Food Allergy-Friendly Recipe Round-Up with you. The following dishes are free from:

• gluten

• corn

• dairy

• soy

• coconut

• nightshades

• nutmeg

• mustard

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Our Mediterranean Food Allergy-Friendly Recipe Round-Up

What you will find in our round-up:

• Zucchini Baba Ghanoush

• Parsley and Feta Chickpea Salad

• Gluten-Free Tabbouleh with Kale and Chickpeas

• Joe's Free-From Halal Truck Lamb Platter

• Falafels

• Dairy-Free Tzatziki Sauce

For all our Mediterranean recipes, click here.

Zucchini Baba Ghanoush: A smokey and creamy dip that is traditionally made with roasted eggplant, tahini, lemon juice, and garlic. Our version substitutes the eggplant with zucchini to make it nightshade-free, while still offering a similar texture and mild flavor, making it a great alternative.

Parsley and Feta Chickpea Salad: With a colorful array of veggies, the herby freshness of parsley, and the cream richness of feta cheese (or dairy-free feta), this salad is a perfect balance of the Mediterranean textures and taste.

Gluten-Free Tabbouleh with Kale and Chickpeas: Tabbouleh is a classic Middle Eastern, Mediterranean salad, typically made with tomatoes, cucumbers, parsley, onion, and bulgur wheat. In our version, we replaced the traditional bulgur with quinoa, making it gluten-free and still super delicious.

Joe's Free-From Halal Truck Lamb Platter: This recipe pays a homage to not only Mediterranean staples, but also a love for New York City's food carts. We created a safe, at-home version of the infamous "lamb over rice with white sauce, salad, and pita bread" food cart order, making each component free from dairy, gluten, corn, nightshades, and more!

Falafels: We have created two different types of falafels: the Classic Falafel recipe that includes chickpeas and parsley, and our Sweet Potato Falafels that include sweet potato, chickpeas, and parsley! Which one will you try first?

Dairy-Free Tzatziki Sauce: This Mediterranean sauce is garlicky and flavorful, served over grilled meats or used as a dip or dressing. Traditionally made with plain yogurt, our dairy-free version is a combination of dairy-free milk and mayo, along with the cucumbers, garlic, lemon juice, and herbs.

For all our Mediterranean recipes, click here.