List of Allergy-Free Substitutes

Food allergens can cause terrible reactions.

Allergies to nuts, fish, milk, eggs, soy and wheat can cause all kinds of adverse reactions, from mild to severe. Those who are sensitive to some of these foods can enjoy substitutions that provide the same benefits to a dish without any of the negative aspects.

Nuts

Nuts provide crunch and mouthfeel to a dish, and can be especially missed in baked goods where they provide a garnish and topping. To simulate crushed nuts, try a crunchy, non-sweet cereal blended finely. Toast graham cracker crumbs and butter to top any sweet dishes, or try soy nuts for some dishes. They are not nuts, but are roasted soybeans that may be salted or unsalted.

Fish

Seafood is rich in omega-3 fatty acids, which the University of Maryland Medical Center says are crucial for brain function. Since they may also help prevent heart disease, they are not a nutrient to miss out on. Medline Plus says that those who are allergic to seafood may be allergic to fish oil supplements, making them less than ideal as a source for omega-3s. According to the Vegetarian Resource group, alternative sources of omega 3s are flax seed and flax seed oil, canola oil, soybean oil, soybeans, walnuts, walnut oil and purslane.

Milk

Take advantage of the many milk alternatives.

When it comes to milk, many non-dairy alternatives are available. Soy milk, almond milk and rice milk are leading choices, while hemp milk is another rich, creamy alternative made from hemp seeds. Coconut, hazelnut and cashew milk may be a little more difficult to find but are all alternatives for those who appreciate the taste of those respective foods.

Eggs

The exact taste and consistency of eggs for breakfast can be difficult to reproduce, but scrambled tofu can come pretty close. To get a nice scrambled egg-like product, use extra-firm tofu with the water drained out of it. Saute onion, mushrooms and garlic with your favorite spices before crumbling tofu into a pan over medium heat. The popular vegan blog Post Punk Kitchen suggests using thyme, paprika and cumin for something with a color closer to eggs and a fresh, bright taste. During baking, eggs help provide structure and binding but eggless substitutes can deliver the same benefits. You can substitute 1/4 cup canned pumpkin, 2 tbsp. potato starch or a combination of 2 tbsp. water, 1 tbsp. oil and 2 tsp. baking powder for one egg.

Soy

Soy allergies can be tricky to accommodate, since so many products are cross-contaminated with it. When it comes to soy lecithin, the FDA says that very few cases of allergies have been found. The protein part of the soy, which people are allergic to, is almost nonexistent in soy lecithin. However, rare cases of allergic reactions have occurred and the ingredient must still be listed on labels under the Food Allergen Labeling and Consumer Protection Act. Looking for foods free of soya, soy and soy lecithin is the best bet for those with allergies.

Wheat

Wheat is conventionally an ingredient in most bread, pasta and baked goods -- anything made with flour, gluten, wheat, bulgur and spelt. For those with wheat allergies, a part of the wheat called gluten is often the reason for allergic reactions. Due to the rising prevalence of gluten allergies, also called celiac or Crohn's disease, manufacturers make all kinds of alternative products to wheat using buckwheat, corn, rice, amaranth, quinoa, almonds, hazelnuts and walnuts. When cooking, use flours made from any of those and try potato starch, arrowroot powder, cornstarch and tapioca to imitate the thickening ability of wheat.

References

• University of Maryland Medical Center: Omega-3 Fatty Acids; 2011
• Medline Plus: Fish Oil; 2010
• People for the Ethical Treatmennt of Animals: Egg Replacements

Resources

• Web MD: Is It a Food Allergy or Intolerance?; 2011
• OChef: Substitutes for Nuts in Cooking
• The Vegetarian Resource Group: American Heart Association Calls for Eating Fish Twice Per Week; 2001
• Eat DrinkB etter: Eating Vegan: Tasty Milk Alternatives; 2010
• Post Punk Kitchen; Scrambled Tofu; 2008
• Joy of Baking; Eggs; 2010
• FDA: Guidance for Industry: Guidance on the Labeling of Certain Uses of Lecithin; 2006
• Rebecca Wood: Tasty Wheat Alternatives; 2009