Tuesday, March 19, 2013

Allergy Free Cooking and Substitutions

Ok, not everyone has the same allergies and sometimes you need substitutions.  I'm not familiar with all the options out there (because we are allergic to many of them), but here are a few simple substitutions that you can make to change some ingredients to be allergy free for you, or to make the recipe "normal" and no longer allergy free.

Can you make my recipes with eggs?  I would think so.  I've never tried, obviously.  But if you do experiment, let me know how it turns out.

I use egg replacer in my recipes.

1 1/2 tsp of egg replacer (whisked with 2 T milk) = 1 egg
You can do some math and convert many of the recipes to an egg version.

You can also make an egg substitute with flax seeds-ground flax seeds that is.

1 T ground flax seeds mixed with 3 T water (let it sit for a while until it gels) = 1 egg
You can do some math to figure out the eggs in each recipe and substitute your flax seed eggs.

In some recipes, I use a mixture of rice milk whisked with olive oil to help bread things.  This is my "egg white" substitute.  You could use 2 or more whisked egg whites instead of this substitute.


All of my recipes should be possible to make with any type of milk that you choose, keeping in mind that some milks like nut milks and coconut milk can have stronger flavors.

Rice milk is more like a skim milk and so coconut milk may not always be a good substitute.

When my recipe calls for rice milk mixed with lemon juice, this is a butter milk substitute.  You can use the same amount of butter milk in the recipe.

I use coconut yogurt in some baked goods.  You should be able to substitute any type of yogurt for the coconut yogurt.  And in some recipes you can even use sour cream.

I use Earth Balance Soy Free as our butter substitute.  You should be able to use equal amounts of butter or margarine in these recipes.  In some recipes, vegetable oil or olive oil would work as well.

 Flour Blends

My flour blends are very basic because I have not branched out much with different grains as Bee as had reactions to other types of grains and flours (like quinoa).

So, you can make your own flour blend with the flours of your choice.  However, if you are using gluten free flours, make sure you have some type of starch (potato, tapioca, arrowroot) or your flour will be too heavy.  Also, make sure you use xanthan gum or guar gum with all gluten free recipes.  Without one of these ingredients, your baked goods will crumble.

All my recipes should work with regular wheat flour as well.  If you make the recipe in a version that is not gluten free, you can omit the the xanthan gum as it is only needed for gluten free recipes.


All of my recipes are soy free.  Instead of soy sauce, I use coconut aminos which is a great substitute for soy sauce.  You can substitute equal parts soy sauce for the coconut aminos.  However, regular soy sauce is not gluten free so if you need to remain gluten free, use Tamari soy sauce or another gluten free brand.

Peanut/Nut Butters

We are allergic to all nuts, seeds, and peanuts so we use No Nut Butter which is made from peas.  You can substitute the peanut or nut butter of your choice for the No Nut Butter.  However, you may need to reduce the amount of salt in the recipe (No Nut Butter is not salted).  In addition, you may need to slightly reduce the amount of liquid or oil in a recipe as No Nut Butter is not as creamy as most other nut butters. 

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