After 14 years of research and life/diet altering lessons and emergent situations, I’ve adopted new culinary practices and re-vamped our family’s diet due to our son’s several and severe life threatening allergies. Whether you are suffering from food allergies or intolerances, or you are trying a new diet, cleanse or food avoidance, I thought I’d share some of our family’s favourite food substitutions.
Food shopping for me is an enjoyable hobby now, ordering new products online and constantly trying new recipes is exciting… and I love to share my findings.
Dietary recommendations for common allergies or food avoidance substitutes:
note: all recommendations are gluten free | dairy free | lactose free | wheat free | egg free |
Canned Coconut Milk great to throw into soups and rice dishes
BC Children’s Hospital recommended that our son use generous amounts of Fleischmann’s Margarine. Children growing up with dairy/lactose issues need a healthy amount of fat. I can argue several reasons why to avoid margarine, but there are times that mainstream dietary beliefs need to be relaxed to accommodate strict dietary needs. It’s controversial, I no longer use this substitution, but i9t is worth mentioning if you are looking for a margarine.
Earth Balance Organic Traditional Spread - free of all seed oils.
Coconut Oil has neutral flavour, great for cooking and tolerates high heat.
1 smashed banana = 1 egg
1/2 cup apple sauce = 1 egg
Bob’s Red Mill rice flour
Kinnikinnik rice flour
General Mills Chocolate Chex No artificial colours or flavours
note: substitute the egg requirement with one ripe mashed banana.
(did you know that although rice is grown gluten free, it is subject to gluten contamination in processing. I recommend only buying rice labelled gluten free).
lunch meat alternatives:
grape seed oil
chocolate cake alternative:
ice cream alternatives:
white sugar alternative:
cane sugar or coconut sugar are my go-to’s
I encourage you to please feel free to add comments, make recommendations or ask any questions.
Please share your food allergy knowledge or food substitution suggestions.
The more information that can be shared about allergy awareness the better.