Friday, January 18, 2008

Food Allergy Substitutions

Food Allergy Substitutions

Butter - Cow's milk

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
  • 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

  • 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


  • 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

  • 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


  • 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)

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