Dairy free, egg free, vegan, gluten free, soy free, and top 9 free recipes listed! When you live with food allergies it’s very hard to navigate tasty breakfast foods out at restaurants. Most of these foods are full of dairy, eggs and nuts. This is the meal we avoid all the time when eating out. Our solution is to have breakfast at home and make it the best ever! You can have the same kinds of breakfast foods, but made safely without allergens. Here are our go-to breakfast recipes that have been inspired by classic dishes and modified to be allergy friendly. Enjoying and sharing delicious home cooked food is the best option for easy and allergy friendly meals, every time. Avocado Toast Pancakes Waffles Cinnamon Rolls Tropical Paradise Smoothie, Berry Banana Smoothie Banana Bread/Muffins Bacon (PURE Pantry Pick: Applegate Farms) Bagel and Violife Just Like Cream Cheese Kuchen Coffee Cake Fresh Berries Breakfast Potatoes © 2023 PURE Allergy Life LLC

A NEW PERSPECTIVE ON LIVING WITH FOOD ALLERGIES Mental health is an important topic within the food allergy world that isn’t always discussed. The day to day food allergy anxiety is something which the allergists do not tell you upon diagnosis; it is simply part of the learning process. The stress from managing a new diagnosis feeds into parts of everyday life, from grocery stores, products, restaurants, social settings, traveling, and more. It can often feel like there are obstacles in every direction you look. It is often hard to find positive parts of living with a life threatening condition, so this makes having a healthy mentality difficult. Anxiety can build up, negative comments can be overwhelming, and the constant fear feels very constraining. However, this doesn’t have to be the case. Food allergies are a defining part of your life, but not necessarily in a bad way. If you cannot control having food allergies, learning to shift your mindset makes a world of a difference, and mentally, you will be more at ease. Train your mind to look at challenges in a new perspective, with a grounded sense of acceptance. Food allergies create a whirlwind of anxiety, emotions, and setbacks, so fostering a mentality that allows you to accept yourself and these challenges will ultimately create the healthiest mental state for you. Instead of thinking about the limitations, focus on what you CAN eat. Start with the basics: fresh produce, protein, and basic ingredients. You can build the rest of your diet around these key, whole foods. More often than not, processed foods are overfilled with different allergens and labeling warnings. Fresh cooking and produce are the way to go. A diagnosis with food allergies uncovers the importance of what we put into our bodies. Cooking of yourself is empowering, you are in control. Putting your safety into someone else's hands is beyond stressful, so learn to cook and feel how freeing it is. Think of it as a new way to take care of your body and nutritional needs. Learn to focus on the basics, this perspective will simplify your lifestyle. Practicing mindfulness, yoga, and using breathing techniques are simple ways to help shift your mindset and ground yourself. All of these strategies allow you to take a step back and rethink situations whether they relate to food allergies or not. Mindset changes can be instrumental for how we focus on our daily lives and how we cope with and navigate conditions such as food allergies. Simple strategies and perspective tweaks can let you focus on taking care of yourself in a positive way as opposed to feeling the weight of allergy induced limitations. This new attitude will make a world of a difference. © 2023 PURE Allergy Life LLC

Contains: Wheat Serves 2 Ingredients: 2 slices of your favorite sourdough bread (PURE Pantry Pick: Calise Sourdough Italian Bread) 1 avocado 2 cup fresh arugula 1 T fresh lemon juice, plus slices to squeeze on top 1 T extra virgin olive oil 2 tsp dairy free butter (PURE Pantry Pick: Earth Balance Soy Free Buttery Spread) Salt + black pepper Prep: ・Toast both slices of bread to your liking or until golden brown and crisp. ・In a bowl, mash up the avocado using a fork and combine with the ½ lemon juice, salt, and pepper. Set aside. ・In a separate bowl, toss together the arugula, ½ of the olive oil, remaining lemon juice, salt and pepper. ・Spread 1 tsp of butter onto each slice of bread. ・Add ½ of the avocado mixture to each slice of bread and spread out using a fork. ・Top with the dressed arugula. ・Finish with a squeeze of lemon, drizzle of olive oil, and more salt and pepper. © 2023 PURE Allergy Life LLC

Serves 2 Ingredients: 2 bananas (frozen or not) 1 cup frozen strawberries 2/3 cup frozen raspberries 1 T honey 1-1.5 cups of dairy free milk depending on desired consistency (PURE Pantry Pick: Rice Dream Rice Milk) Prep: ・Add all of the ingredients to a blender and blend until smooth. ・Scrape the bottom of the blender halfway through to make sure all of the fruit is blended thoroughly. ・Serve immediately. © 2023 PURE Allergy Life LLC

Serves 2 Ingredients: 1/2 cup of frozen or fresh mangos 2 bananas 1 oz of pineapple juice 1 peach cut into slices The zest of one orange 1 - 1 1/2 cups of dairy free milk 1 tablespoon of orange juice Prep: ・Blend everything in a blender. ・Add more milk or orange juice if needed to create desired consistency. ・Serve cold. © 2023 PURE Allergy Life LLC and Catherine Walker

Inspired from Barefoot Contessa/Ina Garten’s Sticky Rolls Recipe Makes 12-14 rolls Contains: Wheat Ingredients: 1 1/2 tsp. cinnamon 1/2 cup brown sugar 3 T canola oil 1 puff pastry sheet (PURE Pantry Pick: Pepperidge Farms Puff Pastry Sheets) Prep: ∙Preheat oven to 400 degrees. ∙Prepare a cookie sheet with wax paper. ∙Thaw and Roll out one Puff Pastry Sheet (PURE Pick: Pepperidge Farm Puff Pastry) ∙Mix the brown sugar and cinnamon together. ∙Spread the canola oil over the whole pastry. ∙Add the brown sugar/cinnamon mixture over the whole pastry. ∙Tightly Roll the pastry up. ∙Cut into 1” slices and place swirl side on baking sheet. ∙Bake for 10-15 minutes or until lightly golden and bubbly. ∙Do not over bake or it will burn the sugar. ∙Serve warm or at room temperature. © 2023 PURE Allergy Life LLC

Contains: Wheat Makes 8-10 medium sized pancakes. Ingredients: 1 cup all purpose flour 2 T granulated sugar 1 tsp. baking powder 1/2 tsp. baking soda 1 cup dairy free milk (PURE Pick: Rice Dream Rice Milk) 1/2 tsp cinnamon (optional) 1/2 cup chocolate chips (PURE Pantry Pick: Enjoy Life Semi-Sweet Chips) (optional to make chocolate chip pancakes) 8 tsp. dairy free butter (PURE Pantry Pick: Earth Balance) (one teaspoon to cook each pancake) Prep: ∙Combine all of the dry ingredients in a mixing bowl with a whisk. ∙Add the milk and whisk until there are no lumps. ∙Heat up a large skillet or griddle pan on medium-high heat with one teaspoon of the butter. ∙Let the pan get hot before using a half a cup measurement to spoon the batter into the pan. ∙You can choose to make one large pancake or two smaller ones per pan, so you can pour whatever amount you choose. ∙Let the pancake cook until the underside turns golden brown and the top starts to bubble, then flip it over and cook until the other side is golden brown. ∙You can use a spatula to check the edges so that the pancake doesn't burn. ∙At this point you can turn the stove down to medium heat. ∙Add more butter to the pan and repeat the steps until you use all of the batter. ∙To make chocolate chip pancakes: Follow all of the steps above, but right after adding the pancake batter to the pan, sprinkle about a tablespoon of chocolate chips onto each pancake.

After planning, packing, and researching, navigating airports is the next step. Here are our PURE Travel Tips for the “during the trip” part that usually poses the most concern about food allergies. 1. Navigating Security If you have ever traveled with packed food before, chances are that you have been stopped for a bag search during security. Here are some tips that have helped us avoid being flagged (not guaranteed, but definitely help). If you are having your bag checked, ask the officer to change their gloves since they usually have searched through other bags beforehand. Ice packs are usually an issue unless they are completely frozen, so keep this in mind. Plastic silverware and aluminum foil have occasionally become an issue. We recommend keeping everything that could be flagged towards the top of your bag or in a separate pouch so that all of your safe foods do not have to be unpacked. 2. Purchase safe, packaged snacks in the airport beforehand or pack your own snacks for the plane. We recommend only eating packed, safe food and familiar snacks before traveling in the air. Packing safe snacks or purchasing safe snacks beforehand is a great way to know what you’ll be eating will be safe. We usually try to eat mostly in the airport as opposed to on the flight, unless it is an extra long flight. Additionally, prepared food from airport restaurants or the plane’s kitchen are things we usually keep clear from. Eating out is tricky regardless, but you don’t want to run into any issues before flying. In-air reactions are very scary. You can approach this according to your comfort levels with eating out, however, we feel that navigating dining out contributes to the stress from traveling. We always stock up on safe foods and have one zipper grocery bag with everything inside. It helps us keep organized in the car as well as know we’ll have safe products to eat throughout the trip. 3. Pre-Boarding to Wipe Down Seats: Once you get to your gate at the airport you can request to pre-board the flight so you can wipe down your area beforehand. Some airlines have an option to select when you first purchase the tickets online too. Pre-boarding helps alleviate the stress of rushing onto a plane and not having enough time to wash things down safely before others board. We always find it very reassuring to know that the space is clean before flying. Since traveling can be stressful, it is important to remember key actions like this that will make it easier. 4. Talk to flight attendants about allergies, check the snacks being served on the plane, have them make an announcement so nobody eats peanuts/nuts on plane (if applicable to your allergies). Most airlines are very flexible about not serving nuts on a flight as well as making announcements and buffer zones so nobody eats them on the plane during the flight. It is always good to double check the snack options for the flight and request that the airline doesn't serve nuts. This is a great thing to mention when you first board the flight. The front flight attendant is the first person you see on a plane, so they are the perfect person to mention it to. They also can personally notify the passengers in-front of and behind my seats that someone nearby has severe allergies to x. This is their way of being more direct with notifying people of the severity of allergies and especially on an airplane. Overall, communication is key and speaking up about your needs and requests will help to keep you safe. 5. Takeaways. Although there is a lot to manage and think about during airport travel, once you get in the routine of knowing how to be prepared, then you will gain more confidence. Using your allergy smart sense and being very organized well before you travel makes it easier. Then you will be on your way for a fun adventure! © 2023 PURE Allergy Life LLC

We love tabbouleh, but we were never 100% sure about the grain part of traditional recipes. So, we made made an easy substitution by using Couscous since we know it’s safe and it achieves the same purpose as a grain element in the recipe. Easy to prep and easy to make! Contains: Wheat Serves 6 Ingredients: I/2 box of dried Couscous (cook according to package) 1 cup chopped cucumber 1 pint of grape tomatoes, halved 1 tbsp. extra virgin olive oil 1 cup fresh parsley, chopped finely 1 lemon cut into wedges Prep: ・Cook the couscous according to the package directions. ・Add olive oil and lemon. ・Mix gently and add chopped cucumber, tomatoes and parsley. To Serve: ・Build your pita with tabbouleh, and a squeeze of fresh lemon! Pack tabbouleh in quart containers with lids for easy storage and it’s a perfect way to pack for a picnic at the beach! © 2023 PURE Allergy Life LLC

In honor of the 4th of July, here is our Taste of America! We have selected 7 of our PURE Pick favorite restaurants from coast to coast that have been exceptional with food allergies. Every spot has something unique to offer, so make sure to add them to your restaurant list or travel itinerary! Atlantic Fish Company Location: Back Bay, Boston, MA ​​This restaurant gets a PURE star for above and beyond attention with allergy friendly protocols and reassurance. Servers and managers are very attention to detail and discuss food allergies and which menu options can be prepared safely. Staff reiterate the importance of food allergies and how careful the restaurant is with preparing safe food. Most items on the menu are prepared with olive oil, not butter and in separate pans, made to order. The overall environment at the restaurant is fabulous, the nautical interior feels like you are sitting inside a boat. Outdoor seating is the perfect dining spot during nicer weather where you are immersed with views of Boston’s Back Bay. Market Table Location: New York City, NY Menu plan for allergies to dairy, eggs, peanuts, tree nuts: Everything done in separate clean pans. NY Strip Steak Pan seared Fingerling Potatoes with olive oil Pan seared Asparagus with olive oil Manager was very helpful and reassuring on the phone ahead of time. She even had severe food allergies too, so she took our requests very seriously. This made us feel comfortable to move forward with the reservation. Upon arrival, the manager worked with us the whole time to take the order and talk to the chef about what precautions would be taken. The manager brought out the specially prepared plate. This is always a good sign that the manager is “on it,” overseeing the meal from start to finish. Bluefins Sushi & Sake Bar Location: Chatham, MA This is one of our favorite Cape restaurants because of the attention to detail with making sure everything is allergy safe. All of the dishes use fresh cape ingredients and the sushi chefs themselves help to catch the fresh fish. The items on the menu can be accommodated based on allergies and the chefs are always very careful when prepping the food. Everything can be made in a dedicated prep area to avoid cross contamination too. Not only are they attention to detail with seated dining, but takeout orders are marked with allergies and are made sure to be kept separate from other food preparation. Sierra Location: Lone Tree, CO The American/Southwestern influenced cuisine at Sierra is easy to modify for food allergies. The manager is very knowledgeable and reassuring when calling in advance and upon arrival when requesting a manager to assist with allergy communication. Sierra is a fun, lively atmosphere nestled in a stunning indoor/outdoor setting that really captured the essence of Colorado living. Tii Gavo Location: Sedona, AZ The staff here are exceptional and so reassuring about food allergies. Specifically, the chef is able to modify full dishes on the menu according to specific allergens and discuss everything face to face. The level of attention to detail here is unmatched. We highly recommend any drink with prickly pear! Everything at Tii Gavo is so well done, definitely a must-visit spot in AZ. Rosewood Grill Location: Hudson, OH Such a great spot to eat with family and friends. The staff and chefs are very accommodating with food allergies. Talking with the manager and chef in advance is an option so you can plan your meal out in advance. There is great communication between staff members and chef, so all allergy information is relayed clearly. For dinnertime, it is easy to order a steakhouse style meal with protein, potato, and veggie that can be accommodated easily. El Encanto Location: Santa Barbara, CA This gorgeous restaurant and hotel is a dream spot in Cali. Restaurants in California have special protocols revolving around food allergies, so this spot is extra attention to detail. Upon visiting here, the head chef spoke with us and offered to give a tour of the kitchen to display the safe allergy preparation section. Exceptional service and such a special restaurant. © 2023 PURE Allergy Life LLC

A charcuterie board is a simple and easy way to wow your guests during cocktail hour! All you need to do is purchase a variety of fresh ingredients and trusted allergy friendly products to pair with your favorite drinks. You can keep it simple or spice it up, but either way, this is a fun and creative way to rock allergy friendly entertainment. Here are our PURE Picks for a stunning charcuterie board spread. First step, select your board. A large serving platter or wooden board is perfect. Pair it with some smaller bowls, cheese knives, and parchment paper. Our PURE Picks are from Etu Home, make sure to check them out! Second, select your cheese of choice. A charcuterie board is built around the flavors of the cheese. At PURE Allergy Life, we only use dairy free cheeses, so here are our PURE Pick Favorites for dairy free charcuterie board cheese selections: ∙ Violife Just Like Feta Block (Pro Tip: Coat the cheese in seasonings of your choice and bake for 5-10 minutes or until the cheese is soft) ∙ Violife Just Like Smoked Provolone Slices ∙ Daiya Smoked Gouda Style Block ∙ Daiya Jalepeño Havarti Style Block Next, add in your favorite cured meats such as prosciutto or salami. Our PURE Pick Favorites are from Applegate Farms: ∙ Applegate Naturals ® Prosciutto ∙ Applegate Naturals® Genoa Salami You can’t have a charcuterie board without fresh veggies. We love to pair cheese and meats with veggies such as: radishes, sliced cucumbers, tomatoes on the vine, and blanched green beans. Next, fill in the gaps with crackers and breads of your choice. Here are our PURE Picks for allergy friendly crackers: ∙ 365 by Whole Foods Market, Organic Original Water Crackers ∙ Milton's Craft Bakers Organic Himalayan Salt Crackers ∙ Asturi Bruschettini, Garlic and Parsley ∙ Asturi Classico Bruschettini, Virgin Olive Oil ∙ Snyder's of Hanover, Old Fashioned Pretzel Dipping Sticks The last element that makes a charcuterie board is sauces, jams, and spreads. Our PURE Picks Include: ∙ Fig Jam ∙ Tabasco Red Pepper Jelly with Violife Cream Cheese ∙ Sea Salt and Earth Balance Butter (great to pair with radishes) Arrange all of the elements on the board, making sure to place parchment paper underneath the meats and cheeses in order to not stain the board. Place the veggies around the meats and cheeses, then place bowls of spreads of your choice throughout. Finally, place crackers on the side or arranged amongst the other ingredients. Enjoy this simple, stunning appetizer! © 2023 PURE Allergy Life LLC

The next step towards planning a trip with food allergies is packing essentials that will keep you safe, clean, and prepared. Here are some of our PURE Pick go-to travel essentials and tips for traveling with food allergies. When traveling, we feel that packing is one of the most important parts. Whether you are traveling abroad or locally, you might not be able to find all of your go-to products in-store. Having the essentials packed and available at your fingertips makes the world of a difference. Here are the things that are always packed when we travel along with our tips for cooking and food preparation before and while you’re away from home. Traveling with food allergies can feel daunting, but through planning ahead, packing thoughtfully, and doing your research, you can make trips memorable despite managing food allergies. List of packing essentials: Antibacterial wipes (PURE Pick: Wet Ones) Travel Disinfectant spray (PURE Pick: Lysol To Go Disinfectant Spray) Plane Seat Covers (plastic or fabric) Plastic gloves Plane tray covers (for kids or adults) Travel Hand Sanitizer Epi-Pen Zyrtec or Benadryl Inhaler Pouch with travel-sized toiletries (Chapstick, lotion, eye drops, tissues, cotton rounds, travel soaps (shampoo, conditioner, body wash). Safe snacks (PURE Picks: Grab and Go Snacks) Safe meals packed (for longer trips and road trips) Other travel essentials: Allergen cards or translation cards for international travel (we recommend Equal Eats cards) Large cooler packed with safe meals and products ahead of time. It helps to have safe foods packed for large trips in order to ensure that we always have access to allergy friendly meals. PURE Pick: Koolatron Order a cheap toaster oven from Target or Amazon and ship it to your hotel (little tip from PURE that’s a game changer). You can cook almost anything with a toaster oven in the room, so it has become an essential for all our trips. © 2023 PURE Allergy Life LLC