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According to Food Allergy Canada, 2.6 million Canadians report having at least one food allergy. That’s a lot of people! Not to mention, many people also have food intolerances. From gluten-free to dairy free and, of course, allergies, it can be difficult to balance all the different dietary needs of your family.

So, what’s the difference between an allergy and an intolerance?

Food allergies attack your body’s immune system, and even just a small amount of the allergen can trigger a life-threatening reaction. A food allergy affects the immune system, while an intolerance does not. Symptoms of an allergy include itchy sensations, swelling, vomiting, abdominal pain, diarrhea and in extreme cases, breathing difficulties. A person with a food intolerance has difficulty digesting a type of food. Those symptoms can overlap with symptoms of allergies such as pain, diarrhea, gas or bloating.

This can make making home-made meals for your family pretty tricky, but being cautious and avoiding ingredients doesn’t mean you still can’t have a little fun in the kitchen.

Registered dietitian, Stephanie Clairmont shares four unique recipes that are all allergen-free.