Navigating the holiday table with food allergies can be challenging. The prevalence of people with alpha-gal syndrome on the Island is hardly news. In fact, the numbers are so large that it’s made the national news. So it seemed like the perfect time to speak with Vineyard Nutrition’s Prudence Levy, MS, RDN, LDN, for tips and tricks for eating during the holidays while managing the tick-borne allergy. Sensitivity varies, but what follows is for those who need to avoid both red meat and dairy.
“It seems obvious, but No. 1 is always to speak to the hostess ahead of time,” said Levy. “A lot of people are shy about doing that. But the last thing a host wants is to make you sick.” You can ask that sauces be kept on the side. Levy suggested bringing your own beverages if you’re very sensitive to beer, wine, or water, since processing and/or bottling these drinks can involve animal ingredients. Spring and tap water are safe.
For turning a holiday menu into an alpha-gal-friendly meal, she noted that appetizers are where you’ll often find off-limits cheeses and bacon-wrapped items, so try making something with duck, or bringing veggies with hummus.
There’s good news for turkey eaters. Levy said that when chosen carefully, turkey is safe, and you can use the drippings from the bird to make gravy, eliminating the need for butter. “But if you are buying a commercial or preseasoned turkey like Butterball, it could potentially contain animal ingredients, such as butter and other flavorings that have animal ingredients in them. I recommend buying plain turkeys that have not been marinated or prebrined. Likewise, if cross-contamination is an issue for someone who is highly sensitive, it is also wise to check that the facility does not also process pork or beef on shared equipment.”
Although you can use vegan substitutes for butter, cheese, and sour cream, Levy doesn’t love them. “They are not made with the highest-quality oils; they tend to use those with higher saturated fat, and the substitutes are often made with starches. They don’t add anything nutritionally.” Whenever you can, use avocado or nuts instead of cheese, for example, in quesadillas. If you do use vegan substitutes, do so sparingly. Some products she recommends include Treeline Cheesemaker “cheeses,” crafted with cashews and probiotics. A Parmesan substitute is Nooch Is, which uses cashews, hemp seeds, and nutritional yeast. Melt Organic plant-based butter and Kite Hill Greek yogurt are also options, primarily made from almond milk (with the added benefit that select varieties feature 11 to 17g of protein per serving, depending on the size and flavor).
For those iconic mashed potatoes, Levy said, there’s an easy workaround: Use a creamier potato, like Yukon Gold: “Add spices and garlic. You don’t really need the butter. You can also mix back in some of the starchy water you cooked your potatoes in.”
Watch out for miniature marshmallows on sweet potato casseroles. They contain gelatin, typically animal-based. “You can use vegan marshmallows, but sweet potatoes are already super-sweet on their own,” Levy said. “I love roasting them with garlic and onions. The same goes for winter squash. Instead of mashing it with butter or milk, I suggest roasting cut pieces with pomegranate seeds and mint. My family’s favorite way is to steam apples and cranberries, then stuff the mixture into acorn squash. If you want to make it sweeter, you can drizzle some maple syrup on top.”
For dessert, pie and Thanksgiving are synonymous. But double-check whether the crusts were made with butter or lard. For those who are very sensitive, white sugar can be a trigger, because it may be whitened with animal bones. Vegan and organic sugar are safe. “Bring an apple crumble made with an oat topping and a little vegan butter. Or bring fresh berries,” Levy suggested.
A few more cautions: NSAIDs, stress, and exercise can exacerbate alpha-gal reactions. Levy warned that those who aren’t very sensitive and feel they can eat a bit off the alpha-gal diet still need to watch portion size. It’s tempting to overindulge at the holidays, but, Levy noted, “We know that large portions and higher-fat cuts of meat and higher-fat dairy can elicit more severe reactions. So even if you’re not highly sensitive, moderation is the way to go. You really want to eat a very small portion.”
The good news is that with a little forethought and a few modifications, alpha-gal doesn’t need to interrupt your holiday.
