What's inside:
- A 48 page digital cookbook packed with helpful tips, resources, and guides for parents navigating food allergies.
- 20 allergy-friendly recipes kids will love—including breakfast, snacks, mains and sweet treats—all free from the top 9 allergens (dairy, eggs, peanuts, tree nuts, soy, wheat, sesame, fish, and shellfish).
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Simple, step-by-step instructions with drool-worthy photos for every recipe.
Meal prep-friendly options, and freezer-friendly meals for busy families. -
Tasty ingredient swaps, label-reading tips, and creative ways to introduce new flavours to even the pickiest eaters.
Created with families in mind, this cookbook will help take the stress out of meal planning while making food fun, inclusive, and nutritious for every child —food allergies or not!
The D-EATS on What’s Inside
This cookbook is packed with 20 nutritious recipes that are completely free from the nine most common allergens—sesame, egg, soy, wheat, dairy, tree nuts, peanuts, fish, and shellfish. From breakfast staples to school lunch ideas and easy weeknight dinners, each recipe is made with quality ingredients and simple, step-by-step instructions. I know firsthand how overwhelming it can be to find kid-friendly meals that meet your child’s needs without compromising on flavour, fun, or budget.
Featuring recipes like: Monster Cookies, I Spy No-Egg Salad, Red Lentil Hotdog Buns, Baked Glazed Donuts, Squash Mac and Cheeze, Peas! , Dino Tacos …and so much more!
Each delicious recipe is made with real ingredients and free from artificial colours and flavours, so you can feel safe about every bite.
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Why I Created This Cookbook
As a mom and an aunt to kids with severe food allergies, I know how important it is to create meals that are both safe and nourishing. Finding allergy-friendly options can feel overwhelming, especially when juggling picky eaters and busy schedules. That’s why I created this cookbook—to take the stress out of mealtime with simple, wholesome, kid-approved recipes that make food fun, delicious, and safe for every child at the table.
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This cookbook is for you if:
✔️ You’re new to navigating food allergies and need guidance.
✔️ You want safe, school-friendly meals your child will actually eat.
✔️ You’re looking for healthy swaps for common allergens.
✔️ You’re tired of expensive store-bought allergy-friendly foods and want to make homemade options that are more nutritious and budget-friendly.
Ready to Make Mealtime Easier?
- Easy-to-follow recipes designed for busy parents.
- Kid-approved childhood classics that even picky eaters will love.
- Nutritious, whole-food ingredients—no junk, no fillers, just real food.
- Batch-cook and freeze your favourite allergy-friendly meals, so you’re always prepared with safe and delicious options for your family.
- Take the stress out of food allergies and feel confident in what you’re feeding your kids!
Meet Nikole
Nikole Goncalves, the face behind HealthNut Nutrition, is a bestselling author, recipe developer, and creator of one of Canada’s top healthy food and lifestyle YouTube channels. What started as a passion for helping people find balance through food, wellness, and mindful living has now evolved into a family-focused space, where she shares the real, everyday moments of motherhood alongside her partner Matt and their two kids, Sage and Oakley.
As a mom and entrepreneur, Nikole knows firsthand the challenges of feeding kids healthy yet picky-eater approved meals—and she’s here to make it easier! Through her cookbooks, videos, and online community, she hopes to inspire families to create delicious, nourishing meals while making mealtime fun and stress-free.
Feel confident in the kitchen with easy-to-follow practical tips and yummy meals that make cooking for kids with allergies a breeze.
