Food Allergy Substitutions
Butter - Cow's milk
Spectrum Organic Liquid Oils
Spectrum Coconut Oil or Vegetable Shortening - for baking, cakes, biscuits, etc.
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
Nut or Grain Milk - oat, almond, hazelnut
- Coconut Milk
- For some muffins, breads, or pancakes, you can just use any kind of fruit juice you like or water for the liquid
- 1 T lemon juice or vinegar plus enough allowed milk to make 1 cup. Let stand 5 minutes before using.
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
Chicken <=> Pork <=> Turkey <=> Duck
Beef <=> Ground Buffalo/Bison <=> Lamb <=> Venison <=> Bean Burgers
Fish <=> Chicken
Chicken Broth <=> Beef Broth <=> Vegetable Broth <=> Seafood Broth
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
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
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
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
- 1 t. baking powder = 1/2 t. cream of tartar + 1/4 t. baking soda
- mustard (vinegar) with mustard powder mixed with water or wasabi mixed with water (only use a pinch)
- lemon/lime juice
- 1/4 t. unbuffered vitamin C powder mixed with about 2 T. water
- pineapple or orange juice
- Vegan and Gluten-Free Rice Protein Powder
- Xanthan Gum (about 1/2 t. in each recipe made with G-F flours
- quinoa, brown rice pasta
- buckwheat soba noodles (like fettucini)