A Table for Everyone

Story, recipes, and photos by Shahla Rashid

 

Food is at the heart of Summer’s celebrations, but for families like mine, where life-threatening food allergies are a daily reality, menu planning for barbecues, picnics, and potlucks isn’t just about what tastes good—it’s about what’s safe.

A decade ago, my now-teenage daughter was diagnosed with multiple allergies. Overnight, food became both a source of nourishment and a potential risk. I quickly learned that cooking wasn’t just about finding alternative ingredients—it was about ensuring that everyone, regardless of dietary needs, could sit at the table and feel included.

Planning a menu for everyone goes beyond hospitality—it acknowledges that enjoying a full range of foods isn’t always a choice. Many of us know someone with dietary requirements, whether due to food allergies, Celiac disease, or other conditions. I once attended an event where a well-meaning host told my daughter to “just pick it off,” not realizing that even trace amounts of an allergen could be dangerous.

Cooking for someone with food allergies might feel overwhelming, but the key is simple: awareness, communication, and thoughtful planning. A great way to start is by asking, “I’d love to invite you to dinner! What can I do to keep you safe and included?” More often than not, your guest will be happy to tell you what they need, whether it’s checking labels or planning the menu together. With a little care, creating a safe and welcoming table is absolutely possible.

 

 

There’s no need to sacrifice flavor while avoiding the top nine allergens recognized by the FDA. Instead, it’s an opportunity to get creative and explore fresh, seasonal ingredients. Mediterranean flavors are perfect for summer and with a few adjustments, you can easily adapt a Mediterranean-style menu to be free from the top nine allergens. Here are some strategies:

Make rice the star: Instead of couscous, use rice or quinoa as a naturally gluten-free alternative.

Small tweaks can have big impacts: Skip the tahini for a sesame-free hummus and boost with garlic and bold spices.

Add grilled goodness: Seasonal vegetables drizzled with olive oil and fresh herbs are a naturally allergy-friendly, flavor-packed addition to any summer spread.

Make safe and sweet treats: A hint of cardamom infused in a simple blueberry sauce served over ice cream made with coconut or oat milk is a dessert that most anyone can enjoy.

At its core, food is about connection. Planning an inclusive menu sends a message that all are welcome. It’s a way to build empathy and understanding. Whether allergies impact your own family or not, being mindful of others’ needs fosters a more compassionate community.

This summer, as you plan your gatherings, consider not just what’s on the menu, but who’s at the table—because food can be celebrated together, safely and joyfully, by everyone.

The top nine allergens as recognized by the FDA

1. milk
2. eggs
3. fish
4. shellfish
5. tree nuts
6. peanuts
7. wheat
8. soybeans
9. sesame

Learn more about the top nine allergens at thezestfull.com.

Shahla Rashid is a mom of two teens with food allergies, which inspired her journey into cooking. Trained as a holistic chef, she shares allergy-friendly recipes on her blog, My Berkeley Kitchen. She is also the co-founder of Zestfull, a nonprofit supporting the food allergy community. Rashid believes that everyone, regardless of dietary requirements, deserves a plate full of color and flavor. Learn more at thezestfull.com and myberkeleykitchen.com.

 

 

Golden Turmeric Saffron Rice

This yellow rice dish may have a few steps, but it’s made with simple pantry staples and is easy enough for a weeknight meal. The combination of saffron and turmeric gives it a vibrant golden hue while adding a wonderfully fragrant and delicious flavor.

Serves 4

• 1 cup rice
• ⅛ teaspoon saffron threads (about 10 threads), lightly crushed
• 2 tablespoons olive oil
• 1 clove garlic, crushed
• ½ teaspoon turmeric powder
• ½ teaspoon garlic powder
• ⅛ teaspoon black pepper
• 1 teaspoon salt (adjust to taste)
• 1½ cups water or broth
• 2 tablespoons chopped fresh cilantro or parsley (for garnish)

Remove excess starch from rice by placing in a small bowl with cold water and swirling with your hands. Drain in a fine-mesh sieve and repeat 3–4 times until the water runs clear. Let the rice sit in the sieve over a bowl to drain completely.

Lightly crush the saffron threads in a mortar or small bowl. Add 1 tablespoon warm water and let it sit for 5–10 minutes to release the color and aroma.

In a medium pot or Dutch oven, heat the olive oil over low heat. Add the crushed garlic and sauté for 30 seconds until fragrant. Be careful not to burn it. Add the rinsed rice, turmeric, garlic powder, black pepper, and salt to the pot. Gently stir over medium-low heat to coat the grains in oil and spices. Toast for 5–10 minutes, reducing heat to low as needed, stirring frequently to prevent burning or sticking.

Pour in the water or broth and add the saffron water. Gently stir to combine. Bring to a boil, then reduce the heat to low. Cover and let simmer for 15–18 minutes, or until the liquid is absorbed. Remove the pot from the heat and let rice sit, covered, for at least 10 minutes. Fluff with a fork and adjust the salt if needed. Serve warm topped with chopped fresh cilantro or parsley.

 

 

Tahini-Free Inspired Hummus 

This creamy, flavorful dip is so rich, you won’t miss the tahini! Serve with fresh vegetables, pita, or as a sandwich spread.

Serves 4

For the hummus

• 2 (15.5-ounce) cans chickpeas, drained and rinsed
• 1 teaspoon baking soda
• 2 tablespoons lemon juice
• 1–2 small garlic cloves, crushed
• ½ teaspoon ground cumin
• 1 teaspoon salt
• ¼ cup extra virgin olive oil
• 1–2 small ice cubes or 1–2 tablespoons cold water

Garnishes

• ⅓ cup reserved chickpeas
• 2 teaspoons high-quality extra virgin olive oil
• ¼ teaspoon paprika (or to taste)
• Smoky sea salt
• Sunflower or pumpkin seeds
• 1 teaspoon finely chopped parsley and/or cilantro

To prepare the chickpeas: Drain and rinse the chickpeas. Reserve ⅓ cup for garnish and place the rest in a medium pot with the baking soda and enough water to cover (about 4 cups). Stir and bring to a boil over medium-high heat. Reduce heat to a gentle simmer, cover the pot, and cook for about 15 minutes, or until very soft. (They should mash easily with the back of a spoon.)

Drain chickpeas in a colander and rinse with cold water to remove baking soda residue. Let sit for a few minutes to cool, then drain excess water.

In a food processor, blend the warm chickpeas (with skins) into a paste. Add lemon juice, garlic, cumin, and salt. Slowly drizzle in the olive oil while pulsing. Blend for 3 minutes until smooth and creamy, stopping 2–3 times to scrape down the sides. Blending an ice cube into the garbanzo bean mixture makes the hummus extra creamy (see below). Adjust seasoning if needed.

Transfer hummus to a shallow bowl and let rest at room temperature for at least 30 minutes to firm up. If refrigerating, bring to room temperature for 30 minutes before serving.

When ready to serve: Pour hummus into serving dish and use the back of a spoon to create swoops over the surface. Top with the reserved ⅓ cup beans. Drizzle with olive oil, letting it pool in the grooves for a rich finish. Then sprinkle with paprika, smoky sea salt, and seeds if desired. Finish with a sprinkle of chopped cilantro or parsley.

Want your homemade hummus extra creamy?

The trick is simply adding 1 ice cube or 1 tablespoon cold water while blending the garbanzo bean mixture. To make the hummus even smoother (with a whipped texture), blend in 2 small ice cubes or 2 tablespoons cold water. The hummus will thin slightly but firm up in the fridge. If using 2 ice cubes, adjust salt to taste.

 

 

Falafel

When our daughter was diagnosed with a sesame allergy, dining at Mediterranean restaurants became a challenge. Rather than missing out, my husband and I began recreating our favorite restaurant-style flavors at home, turning falafel nights into a cherished family tradition. Recipe adapted from Jerusalem: A Cookbook by Yotam Ottolenghi and Sami Tamimi

Makes about 20 balls, serves 4–6

• 1¼ cups (250 grams) dried chickpeas
• ½ cup finely chopped onion
• 1 clove garlic, crushed
• 1 tablespoon finely chopped flat-leaf parsley
• 2 tablespoons finely chopped cilantro
• ¼ teaspoon paprika
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• ¼ teaspoon ground cardamom
• ½ teaspoon baking powder
• ¾ teaspoon salt
• 1½ tablespoons chickpea flour or gluten-free flour blend
• 3 tablespoons water
• 3 cups sunflower oil, for deep frying

To prepare the chickpeas: Place in a large bowl with at least double their volume of cold water. Cover and set aside to soak overnight or at least 6 hours.

Drain the soaked chickpeas well and combine with onion, garlic, parsley, and cilantro. Use a food processor to blitz the mix in batches at pulses of 30–40 seconds each, until the peas are combined and holding together but not mushy. Pour the mash into a large bowl and add the spices, baking powder, salt, flour, and water. Mix well by hand until smooth and uniform. Cover the bowl and leave it in the fridge for at least 1 hour, or until ready to use.

To form and cook the falafel: Fill a deep, heavy-bottomed medium saucepan with enough oil to come 2½–3 inches up the sides of the pan. Heat the oil to 350°F.

While the oil is heating, wet your hands and press 1 tablespoon of the mixture in the palm of your hand to form a patty or a ball the size of a small plum or golf ball or use an ice cream scoop. Repeat and set each ball aside on a tray.

Deep fry the falafel balls in batches for 4 minutes, until well browned and cooked through. It is important they dry out on the inside, so make sure they get enough time in the oil.

Drain fried balls in a colander lined with paper towels and serve at once with pita, hummus, golden rice, and tomato cucumber salad.

 

 

Tomato Cucumber Salad with Preserved Lemon

This fresh, vibrant, and herby salad works as a refreshing side or a light meal. Preserved lemon adds a zesty kick, but the salad is just as delicious without it.

Serves 4

For the salad

• 1 cup cherry tomatoes (about ½ pint) or 4 Roma tomatoes, diced or quartered
• 3 tablespoons red onion, finely diced
• 1 cup diced Persian cucumber (about 1 medium)
• 1 packed cup fresh cilantro and/or parsley, finely chopped
• ¼ teaspoon sumac or chile lime seasoning
• 1 tablespoon finely diced preserved lemon (rinse and remove pith before dicing)

For the lemon vinaigrette

• 1 tablespoon extra virgin olive oil
• 1 tablespoon fresh lemon juice (about ½ lemon)
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper

In a mixing bowl, combine tomatoes, red onion, cucumbers, herbs, and preserved lemon (if using). Add sumac or chili lime seasoning, olive oil, and lemon juice. Gently toss to combine. Taste and adjust seasoning as needed. Serve immediately. Best enjoyed fresh!

Note: Red onion and preserved lemon are strong flavors, so adjust based on preference, especially if you feel inclined to double the recipe.

 

 

Blueberry Cardamom Sauce

This enticing sauce, with its hint of cardamom, is a quick and effortless way to highlight the season’s fresh blueberries. Drizzle it warm or at room temperature over your favorite allergen-free ice cream or whipped cream for a simple, flavorful treat.

Serves 4

• 1 pint (about 1 pound) fresh or frozen blueberries
• ½ cup organic cane sugar
• Zest and juice of 1 lemon (about 1 tablespoon)
• 1 teaspoon vanilla extract
• ¼ teaspoon ground cardamom
• Pinch of salt
• 1 tablespoon aged balsamic vinegar

In a medium heavy-bottomed pot, combine all ingredients except the balsamic vinegar. Bring to a rolling boil over medium-high heat, then reduce to medium-low and let simmer for 8–10 minutes, stirring occasionally, until the blueberries burst but the sauce remains slightly chunky. Remove from heat and stir in the balsamic vinegar. Let cool, then transfer to a clean canning jar. Store in the refrigerator for up to 2 weeks.