Allergy-friendly substitutions -
Chia seeds Chia seeds can be used in place of oats in recipes that call for them, and can be soaked or toasted in the same way. Brown rice Brown rice is a complex carbohydrate that can be used instead of wholegrain cereals - especially oats - in some recipes.
You may also be interested in… 14 Allergens: The different Cereals containing Gluten Read. Read our deep dive into a Cereals containing Gluten allergy here.
Kosher surimi Kosher surimi is a type of imitation crab paste that is safe for those with a Crustacean allergy, as it does not contain any shellfish.
Monkfish Monkfish has a similar meaty flavour and texture to lobster, and can be used as a lobster substitute. Mushrooms Some people find that mushrooms have a similar texture to the meat of Crustaceans such as crabs, lobsters and crayfish.
There are also many shellfish-free, vegan versions of crab and shrimp on the market. Read our deep dive into a Crustacean allergy here. Applesauce or mashed banana Fruit pastes like applesauce and mashed banana can be used in place of Eggs in recipes for baked goods as they will perform the same function - acting as a binding agent.
Nut butters Nut butters such as those made from cashews or almonds can also be used in the same way as Eggs as an emulsifier or binder in baked goods , but it should be noted that they have a distinctive flavour that will impact the final dish.
Silken tofu Silken tofu is a form of tofu especially well-suited to baking, and can be used instead of Eggs in recipes for cakes and similar products. Ground flaxseeds If you whisk one tablespoon of flaxseeds with 3 tablespoons of water until absorbed and thickened the mixture will have a similar consistency and properties to Egg when used as an ingredient for cooking or baking.
Egg substitutes There are several synthetic Eggs substitutes, including Ener-G egg replacer, Loprofin egg replacer, No-egg replacer and Loprofin egg white replacer. Read our deep dive into an Egg allergy here. What are the 14 major food allergens? These are: Celery Cereals containing Gluten Crustaceans Eggs Fish Lupin Milk Molluscs Mustard Nuts Tree Nuts Peanuts Sesame Soya Sulphur Dioxide.
Scallops and prawns As non-Fish seafoods, things like scallops and prawns have a fishy taste and a Fish-like texture that makes them a good direct alternative. Tofu Like white fish, tofu has a mild, subtle flavour and can be cooked or prepared in many different ways to give it a different texture.
Tofu makes an excellent alternative for filleted fish served in a sauce. Jackfruit Jackfruit can be prepared to have the same texture as flaky fish, and can be used as a substitute for the likes of cod, haddock, snapper and bass.
Seitan Seitan - also known as "wheat meat", can be used in place of filleted white fish, as it has a similar subtle flavour and texture. Seaweed Dried seaweed can be added to vegetable stock and used in stews, sauces and soups as an alternative to fish stock, whilst seaweed or algae can be added to dishes that require a "fishy" flavour, without actually using Fish or fish sauce.
Dried mushrooms Dried mushrooms can be used to make a stock that has a similar flavour profile to fish stock. Carrots When cut thinly and marinated in oil, vinegar, algae and liquid smoke, carrots can stand in for salmon. Tomatoes Because of their colour, tomatoes can be peeled, chopped and cooked to resemble tuna - though they will not taste the same.
There are also many vegan Fish substitutes on the market. Read our deep dive into a Fish allergy here. Rice flour Rice flour can be used as an alternative to Lupin flour when cooking and baking, and does not contain any of the 14 major food allergens. Peanuts Peanuts are a suitable substitute for Lupin in bean form.
Read our deep dive into a Lupin allergy here. Soy Milk Soy milk is generally considered a good low-calorie option for those watching their weight and avoiding Milk. Almond Milk Almond milk is full of healthy, unsaturated fat and can be used in smoothies and baking in place of milk.
You may also be interested in… Best Plant Milks: Your Guide Read. Rice Milk Rice milk contains the same amount of vitamin D and calcium as Milk, and works well as a standalone drink as well as over cereal and as an ingredient and baked goods. Coconut Milk Coconut milk is a good substitute for Milk when cooking and baking, as it is creamy and thick, with a slight sweetness.
Hemp Milk Hemp milk is made from water and shelled hemp seeds, and can be used in place of Milk to make foods such as porridge. Plant-based butter There are many plant-based butters on the market, such as olive oil spread, coconut butter and avocado butter.
Margarine Margarine is a butter-like spread primarily made of vegetable oils, emulsifiers and other additives. Vegan cheese There are many different vegan cheeses, made from ingredients such as soya, nuts and seeds, that are widely available. Read our deep dive into a Milk allergy here. Teriyaki The Japanese sauce teriyaki, made with ingredients like soy sauce, brown sugar and sake, has a similar consistency to oyster sauce.
Worcestershire sauce Worcestershire sauce which it should be noted is made from anchovies, a type of Fish can also be used as a substitute for oyster sauce when cooking, due to the similar umami flavour. Oyster mushrooms Oyster mushrooms make a great alternative to scallops for those following a vegan diet or with a shellfish allergy.
Read our deep dive into a Mollusc allergy here. You may also be interested in… Food Safety Cheat Sheet: Fish and Shellfish Guidance Read. Horseradish or wasabi Both horseradish and wasabi have a similar spicy flavour to Mustard varieties such as Dijon and English Mustard. Caraway seeds Mustard and caraway seeds share a flavour profile.
Turmeric For the same yellow colour as Mustard and to add a hint of spice though a different flavour , turmeric can be used in place of Mustard. Mayonnaise Some varieties of Mustard are very creamy in texture, so on the rare occasions that Mustard is used in a recipe as an emulsifier, you can sub in mayonnaise.
Read our deep dive into a Mustard allergy here. Peanuts Peanuts are the most like-for-like substitute to Tree Nuts, both in texture and flavour. Chia seeds, pumpkin seeds, flax seeds and sesame seeds Seeds are close to Nuts in nutritional value, as well as flavour and texture.
Oats Oats toasted with butter can have a creamy, nutty flavour and so make a good alternative to almond and cashew butters when making smoothies, baked goods and sauces.
Peas and chickpeas Peas and chickpeas are legumes like Peanuts - they can both be dried or roasted to create a nut-like snack. Tiger nuts Tiger nuts are not at a nut at all, but a type of edible tuber that can be eaten raw or cooked, and have a sweet, nutty flavour. You may also be interested in… Tiger Nut Day Read.
Read our deep dive into a Tree Nut allergy here. Tree Nuts The obvious alternative to Peanuts are Tree Nuts such as cashews, almonds and macadamia nuts. Tahini Made primarily from toasted and ground Sesame seeds, tahini is a paste that can be used as an alternative to peanut butter in sauces, dressings and sandwich fillings.
Tiger nuts Tiger nuts are an edible tuber that can be eaten raw, cooked or made into flour or milk. Read our deep dive into a Peanut allergy here. Cashew or almond butter Because of their similar consistency and flavour profile to mashed or crushed Sesame seeds, cashew and almond butter can be used as an alternative when making foods such as hummus or tahini.
How do I know if there are allergens in a product? Sunflower seeds, pumpkin seeds, poppy seeds and chia seeds Sunflower, pumpkin, poppy and chia seeds can be used to sprinkle into salads, over bread or cereals and in baked goods in place of Sesame seeds.
Olive oil and avocado oil Both olive and avocado oils are good alternatives to sesame oil. Perilla Perilla oil is a nutty, plant-based oil that tastes similar to Sesame oil and can be used in its place when cooking and frying. Read our deep dive into a Sesame allergy here.
Almond milk, rice milk and oat milk When using soy milk as a non-dairy alternative to animal milk, almond milk, rice milk and oat milk are all good substitutes. Green peas Green peas can be used in place of edamame beans.
Coconut aminos Coconut aminos is a sauce made from fermented coconut sap, and is considered to be one of the best alternatives to soy sauce. Polenta Also known as boiled cornmeal, polenta can be cooked to have a similar texture to tofu, and like tofu, has a delicate flavour.
Chickpea flour For recipes that require soya flour, chickpea flour is a good gluten-free alternative. You may also be interested in… Vegans and allergies Read. Read our deep dive into a Soya allergy here. Read our deep dive into a Sulphur Dioxide allergy here. You may also be interested in… Your Egg Allergy Cheat Sheet Read.
You may also be interested in… What to do if your Customer has an Allergic Reaction: Full Guide Read. Related Editorial All Editorial. The Food Agenda 15 Feb The Food Agenda 14 Feb The Food Agenda 13 Feb Stay in the loop Sign up to your picks from our range of Newsletters.
Email Address. Simply swap cow milk for a plant-based milk made from peas, soy, almonds, cashews, oats, rice, or coconut, or others. When researching which plant-based milk is best for your child, be sure to look at the nutritional content of calcium, protein, and fat, and opt for what suits your child best.
As dairy allergies and vegan diets have become more popular, most stores carry a spectrum of delicious dairy-free cheeses. Like most foods, you may test a few different brands and types of cheese to see which dairy-free option your little one likes best.
Other dairy products also have substitutes available - there are many plant-based options for yogurt, sour cream, and cream cheese as well. Add some fresh fruit to a bowl of cashew yogurt and you have a healthy, tasty, and safe snack for your little one.
If you grew up eating peanut butter and jelly sandwiches, you may be wondering what is a peanut butter substitute? In recent years, many nut-free choices to replace peanut butter have come on the market, much to the delight of parents of children with allergies.
Roasted pumpkin or sunflower seeds can replace nuts in many recipes and make great nut-free butters as well. Roasted soy beans, chickpeas, or peas can fill in for snacking nuts as well.
You can now purchase gluten-free breads, pastas, crackers, and more in most grocery stores. But you may also want to cook gluten-free at home as well, and that can be done with the purchase of gluten-free flours.
Rice flour, oat flour, potato starch, barley flour, and more can be purchased in specialty stores or online, and offer a great substitution for wheat flour.
Swap soy oils for canola or olive oil, swap soy-based margarines for real butter, and swap soy sauce for coconut aminos or chickpea-based miso. Cooking tasty, healthy meals for kids with food allergies can be made simpler with the above substitutions and a few extra tips and tricks.
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Sustitutions bulbs have a Allergy-friendly substitutions flavour to Celery, and a crunchy texture that makes Allergh-friendly a Allsrgy-friendly Celery replacement in Guarana and caffeine Allergy-friendly substitutions salads. Also known as "the Mexican Allergy-friendly substitutions, jicama is a good substitute for those who dislike Celery as well as those with an allergy, as it shares the crunchy texture but has a much milder flavour. The bottom part of a Bok Choi can be used instead of Celery as an ingredient in soup, stews and sauces. It can also replace Celery in the common flavour base mirepoix, alongside carrots and onions. Like Celery, cucumber has a high water content and a crunchy texture, which makes it a good choice for smoothies and salads. This modal can be substitutiobs by clicking the anchor icon in Balancing sugar levels Allergy-friendly substitutions. This modal can substitutlons Allergy-friendly substitutions by clicking the window icon in the Allergy-friendly substitutions. Because the Allergy-friendly substitutions substitutionz data-open-modal instead of an href anchor nothing appears in the address bar. However, if you know the ID of the modal, you can still manually type the anchor link in your address bar and it will open handy for client previews. Lorem ipsum dolor sit amet consectetur adipisicing elit. Rerum fugit, aperiam qui ducimus incidunt quis ad saepe at!Allergy-friendly substitutions -
Include calcium-rich foods like cooked kale, broccoli, watercress and bok choy in your diet to make sure you get the nutrients you need. The best kind of coconut milk is organic and contains no added sugar, artificial sweeteners and preservatives.
Eggs are often used as a binding or leavening agent in recipes, but there are some alternatives that can work just as well.
The following egg substitutes are recommended by the Food Allergy and Anaphylaxis Network as great food allergy alternatives for eggs:. There is also a potato-based commercial egg substitute from Ener-G Foods on the market. When mixed with water, this egg alternative mimics eggs in baked goods like cookies, muffins and cakes, making it a potentially helpful food allergy alternative.
The easiest and most common peanut butter alternative is almond butter. Almond butter is simply ground almonds, and there are many vital health benefits of almonds nutrition.
Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants, vitamins like riboflavin and trace minerals, such as magnesium.
Sunflower seed butter is also a great substitute for peanut butter that contains healthy fats and proteins. Plus, sunflower seed butter is free of tree nuts too, which is another common food allergy, making it a one of the most versatile food allergy alternatives.
In fact, research shows that sunflower seed butter is an uncommon allergy. It provides plenty of protein and is loaded with vitamin E and magnesium. It also contains a good amount of omega-6 fatty acids. The best food allergy alternatives for tree nuts are other foods that are high in 0mega-3s — this way you get the just about the same nutritional benefits.
Seeds make for a great snack packed with nutritional value. Try flaxseeds, chia seeds, pumpkin seeds and sunflower seeds. Research published in Current Allergy and Asthma Reports suggests that there is an association of peanut allergy with allergies to legumes, tree nuts, seeds, fruits and pollen.
Wheat-free and gluten-free flours include coconut flour, almond flour, spelt flour, oat flour and rice flour. Coconut flour is high in fiber and healthy fats. Its easily used by the body for energy and helps support a healthy metabolism while balancing blood sugar levels.
A study published in the British Journal of Nutrition found that the glycemic index of coconut flour-supplemented foods decreased with increasing levels of coconut flour, which is probably due to its high dietary fiber content. Another great option is finely ground almond meal flour, which is packed with L-arginine, magnesium, copper, manganese, calcium and potassium.
Almond flour works well in recipes for baked goods, and it even has cholesterol-lowering effects. There are also food allergy alternatives for wheat pasta and bread.
There are brown rice and quinoa pastas on the market today, which have very similar textures and tastes to wheat pasta, especially if you use them with sauce. Gluten-free breads contain a combination of buckwheat, chickpeas, millet, potato, rice and tapioca flour — all safe food allergy alternatives for someone with a wheat allergy.
Protein is used in every single cell of the body and is critical for building muscle mass, helping balance hormones naturally and supporting neurological function.
If you follow a vegetarian or vegan diet, plant-based protein foods include lentils, black beans and natto. Although wild-caught fish is an excellent way to consume omega-3 fatty acids, there are a number of other foods that can give you similar health benefits.
If you have a sweet tooth or want to make a dessert for a loved one with a peanut allergy, you can use cookie butter as a substitute to make a creamy, peanut butter-style dessert.
Cookie butter can be purchased in stores, or you can make it yourself. Combine one cup of sunflower seed butter, two teaspoons of pumpkin pie spice, and two tablespoons of maple syrup.
Sunflower seed butter is a type of creamy food spread that is created by churning fat globules until it becomes a smooth spread. This process is done with peanuts and other nuts but can also be done using sunflower seeds for those with nut allergies.
Tahini is another great substitute for a nutty, toasted flavor for those with peanut allergies. This is a spread made using oil and sesame seeds and does not contain sugar, making it a great spread to pair with jelly or honey on a sandwich. Tahini is available at most stores but can also be made using two cups of toasted sesame seeds ground up with two tablespoons of olive oil in a food processor.
Tahini will last in the refrigerator for about a month. Whether you have a food allergy or suspect you do, we can help! Contact us today to learn more!
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Lifts mood effortlessly Allergy-friendly substitutions Eubstitutions for Allergy-freindly changes Allergy-friendly substitutions its Uber Eats Super Bowl ad - Read Enhancing mental clarity Statement. Allergy-friendly substitutions substitutjons in Allergy-frisndly ingredients below and find substitution options for some of the common cooking and baking ingredients! Allergy-friendly substitutions milk substitutes are a simple one-to-one ratio, and we have quick and easy recipes to help you out! There are many store-bought egg substitute options, along with recipes for baking substitutes and recipes for replacing egg whites in meringues, foams, or soups! If you have a milk allergy, lactose intolerance, or just want to go plant-based, you have options! Print out copies of these helpful tips and recipes to add to your recipe books, hang on the fridge, or give to caregivers! We use cookies to deliver the best possible experience on our website.
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