Allergy – Friendly Substitutions
I plan to add to this as I try new ones out. These are all substitutions that I found that work great in most recipes. Using a wee bit of common sense [ie: can't make scrambled eggs out of a banana!] one can usually find a great alternative to the normal allergenic ingredient.
BUTTER:
- palm oil shortening
- coconut oil (use with caution as it’s not an equal exchange)
- soy based butters (we are soy-free)
- canola/olive oil for sauteing or frying
- lard/beef tallow
COW’S MILK:
- coconut milk
- almond milk
- rice milk (though it’s a little watery)
- soymilk (*we are soy-free)
CREAM AND FLOUR FOR THICKENING STEWS:
- coconut milk
- coconut milk fat (at the top of the can)
- almond milk and white rice flour
- chicken/beef broth and white rice flour
- chicken/beef broth and 1-2 eggs (in a separate bowl slowly mix in some broth with the eggs to bring to temp or they will scramble!)
EGGS FOR BAKED GOODS:
- 2.5 TBSP ground flaxseed mixed with 3 TBSP water = 1 egg
- 1 medium banana = 2 eggs
- 1/4 cup applesauce = 1 egg
REFINED WHITE SUGAR:
- honey
- pure maple syrup
- molasses
- raw sugar
- agave nectar (personally I have serious concerns over the nutritional safety of this product)
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Nibbles&Vittles is a collection of the recipes I’ve found that work best in our high-allergy family. I add new recipes as often as I can.
As we believe in eating REAL FOODS, we aim to use the most nutrient dense natural foods that our dietary restrictions allow. We use little to no refined sugars and we keep a strictly gluten-free, dairy-free, soy-free and pork-free home. Since all recipes here are dairy-free and many are pareve these recipes are easily used for kosher kitchens. (For this site we have labeled eggs as pareve. However, eggs can often be replaced with an egg replacement for those with alternative convictions)
If you try any of these recipes or tips please let me know how they turned out and if you found any ways to make them more allergy friendly or tastier. I’d love to hear from you!
-Laura
Nibbles&Vittles recipes by
Laura La Fianza under a Creative Commons License.
As we believe in eating REAL FOODS, we aim to use the most nutrient dense natural foods that our dietary restrictions allow. We use little to no refined sugars and we keep a strictly gluten-free, dairy-free, soy-free and pork-free home. Since all recipes here are dairy-free and many are pareve these recipes are easily used for kosher kitchens. (For this site we have labeled eggs as pareve. However, eggs can often be replaced with an egg replacement for those with alternative convictions)
If you try any of these recipes or tips please let me know how they turned out and if you found any ways to make them more allergy friendly or tastier. I’d love to hear from you!
-Laura
Nibbles&Vittles recipes by
Laura La Fianza under a Creative Commons License.
