Be The Understanding Chef: Easy Substitutions For Friends With Allergies

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Don't let your allergy-laden friends miss out on your delicious cooking.

Sometimes your friends are "gluten free" and sometimes they can't even be near peanuts.

Regardless of what they can't eat, check out these substitutions so they never have to miss out on a dinner party:

Dairy Substitutes

  • Almond milk
  • Soy milk
  • Coconut milk
  • Rice milk
  • Oat milk
  • Hemp milk

Any of these can be substituted for regular milk in a 1:1 ratio.

If the recipe calls for buttermilk, but you're going non-dairy, mix 1 tablespoon of vinegar per 1 cup of your non-dairy substitute.

If you're trying to substitute light and heavy creams, Silk brand makes a soy creamer or you can use coconut milk in the place of light creamer. Full fat coconut milk can be substituted for heavy cream.

Luckily, it's now relatively easy to find non-dairy substitutes for many products, like yogurt. Make sure to check your grocery store's dairy section for different options.

And keep in mind, substitutions are not the same as traditional milk, so think about how the flavor may differ. Anything with coconut milk added will have a coconut flavor.

Egg Substitutes

  • 1/2 of a banana, mashed
  • 1/4 cup of applesauce
  • 1 tablespoon ground flax seeds + 3 tablespoons warm water (let stand for 1 minute before using.
  • Egg replacement products

Wheat Flour Substitutes

This one is tricky and may take some trial and error or seeking out a specifically gluten-free version of the dish you want to make.

Basic Gluten Free Mix courtesy of Super Healthy Kids
1/2 cup rice flour + 3 tablespoons potato starch + 1 tablespoon tapioca starch + 1/2 teaspoon of xanthum gum

Other flours to try:
- Sorghum flour
- Brown/White rice flour
- Sweet rice flour
- Tapioca flour
- Teff flour
- Buckwheat flour
- Quinoa flour
- Coconut flour
- Almond meal

Peanut and Tree Nut Substitutes

  • Seeds
    Roasted pumpkin or sunflower seeds can be a great substitutions for whole nuts in a recipe. There are also sunflower, pumpkin, flax, and hemp seed butters available to replace peanut butter.

  • Beans
    Roast soy beans, peas, or chickpeas to replace crunchy, pop-able peanuts or almonds for a snack.

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Now go get your allergy-free cooking on!


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