Food Allergy Substitutions

Butter - Cow's milk

• 
  Spectrum Organic Liquid Oils
  
  


• 
  Spectrum Coconut Oil or Vegetable Shortening - for baking, cakes, biscuits, etc.
  


• 
  Olive Oil
  


• 
  Ghee
  

Dairy Cream/Evaporated Milk

• 
  Goat's milk yogurt
• Cow's milk yogurt (some people allergic to dairy can still have yogurt, where all the lactose has been "digested" by bacteria)
  


• 
  Tofutti Sour Cream (soy)
  


• 
  For creamy vegetable soups try mixing a little more oat flour, or other allowed flour, with rice or allowed "milk"
  


• 
  Whipped Cream - try Tofutti Cream Cheese (soy) or Whipped Coconut Cream http://www.cookingcache.com/dessert/profiteroleswithwhippedcoconutcreamandcaramelizedbananas.shtml
  
• Coconut Cream (an unshaken can of coconut will have cream on the top)
  

Milk - Cow's

• 
  Rice Milk
  


• 
  Nut or Grain Milk - oat, almond, hazelnut
  


• 
  Soy Milk
• Coconut Milk
• For some muffins, breads, or pancakes, you can just use any kind of fruit juice you like or water for the liquid
  

Buttermilk

• 1 T lemon juice or vinegar plus enough allowed milk to make 1 cup.  Let stand 5 minutes before using.
  

All-Purpose Flour

• 
  Arrowhead Mills Flours - Barley, Oat, Rye, Spelt, Rice, Buckwheat, Millet, Corn etc.
  


• 
  Yellow-Corn Masa Flour for tortillas
  


• 
  Bob's Red Mill Flours - Tapioca, Potato, Garbanzo Bean, etc.
• Cornstarch, arrowroot powder, kudzu root starch - all good thickeners, but you can use 2 T. allowed flour to substitute 1 T. of cornstarch
  

Meat/Broths

• 
  Chicken <=> Pork <=> Turkey <=> Duck
  


• 
  Beef <=> Ground Buffalo/Bison <=> Lamb <=> Venison <=> Bean Burgers
  
  


• 
  Fish <=> Chicken
  


• 
  Chicken Broth <=> Beef Broth <=> Vegetable Broth <=> Seafood Broth
  

Bread/Breadcrumbs

• 
  Crushed Cereal flakes - oat, kamut, barley, amaranth, buckwheat, corn, etc.
  


• 
  Any of the above substitutes for all-purpose flour, cornmeal (for coating meat before frying)
  


• 
  Make your own yeast-free quickbread bread using any of the above flours
  
  


• 
  Sourdough bread using wheat-free flour (if you can tolerate it)
• Crushed crackers - Ryvita (if you're allergic to wheat), rice crackers, or your own homemade crackers from any flour
  

Eggs - for baking

• 
  Ener-G-Egg Replacer
  


• 
  1 T. baking powder + 2 T. liquid (note: egg free baking powder can be made with 1 part baking soda, 2 parts cream of tartar, 1 part cornstarch)
  
  


• 
  2 T. flour + 1/2 T. baking powder + 2 T. liquid.
  


• 
  for recipes that call for 2 t. baking powder or 1 1/2 t. baking soda, replace egg with 1 T. vinegar
  

Eggs - For coating breaded meat or fish/meatballs, etc.

• 
  1/2 c water and 3-4 t. brown flaxseeds - boil in a small saucepan and simmer 5-7 min until a gel begins to form.  Strain and discard seeds.
  


• 
  1/3 c water + 1 T. arrowroot powder + 2 t. guar gum
  


• 
  2 oz tofu
  

Eggs - used as a liquid

• 
  1/3 cup apple juice
  


• 
  4 T. pureed apricot or applesauce
  


• 
  1 T. vinegar
  

Sugar

• Honey
  


• 
  Molasses
  


• 
  Date Sugar
  


• 
  Maple Syrup or Maple Sugar
  


• 
  Brown Rice Syrup
• Corn Syrup can be replaced with Brown Rice Syrup
• Fruit Juice thickened with arrowroot powder or cornstarch
• Maple Syrup on pancakes can be replaced with Brown Rice Syrup mixed with some frozen fruit (blueberries, black or red raspberries, strawberries or peaches) and heated on the stove for a few minutes to make a fruit syrup
  

Soy Sauce

• 
  Salt
  


• 
  Vinaigrette salad dressing - like mustard/white wine/olive oil, or anything else
  


• 
  Thai fish sauce
  

Tomatoes - Sauce

• 
  can of pumpkin puree with garlic - can add spices like paprika, sumac, chili powder for color
  
  


• 
  canned, frozen, or fresh baked winter squash pureed with lemon juice and red pepper
  


• 
  sweet potato puree
  


• 
  turnip puree or add some beets for color
  
  

Tomatoes - Fresh

• 
  red peppers, with or without lemon juice

Baking Powder

• 1 t. baking powder = 1/2 t. cream of tartar + 1/4 t. baking soda

Vinegar & Condiments containing Vinegar

• mustard (vinegar) with mustard powder mixed with water or wasabi mixed with water (only use a pinch)
• pesto
• lemon/lime juice
• 1/4 t. unbuffered vitamin C powder mixed with about 2 T. water
• pineapple or orange juice

Gluten (Wheat)

• Vegan and Gluten-Free Rice Protein Powder
• Xanthan Gum (about 1/2 t. in each recipe made with G-F flours

Pasta (Wheat)

• quinoa, brown rice pasta
• buckwheat soba noodles (like fettucini)