Allergy Friendly Recipe Substitutions

Sometimes after you develop a food allergy you find that you can no longer have some of your favourite foods or recipes.  But sometimes there are options available that we never knew existed.  It may never be exactly the same but you might come close, and who knows you might even like it better than the original.

Common substitutions include:

• Cows milk - Coconut milk.
• Peanut butter - Almond & Sunflower Seed Butter.
• Tree nuts - Pumpkin, Flaxseed, and Sunflower Seeds.
• Wheat - Gluten Free Flour and Grains (Almond, Coconut, Rice, Spelt, and Oat Flours) as well as Gluten Free Baking Mixes.

Egg Substitutes (for one egg)
For Binding

• 1/4 cup Fruit Puree (ex. Sugar Free Applesauce, or another pureed fruit).
• 1 Tbsp ground Flaxseed & 3 Tbsp Warm Water (let sit one minute before adding to your recipe).

 For Binding and Leavening

• 1 1/2 Tbsp water, 1 1/2 Tbsp of Vegetable Oil, 1 tsp Baking Powder.
• 1 tsp Baking Powder, 1 Tbsp Water, 1 tsp Vinegar.
• 1 pkg Gelatin, 2 Tbsp Warm Water.
• 1 tsp Yeast dissolved in 1/4 cup Water.

Sugar Substitutes (for 1 cup sugar)

• 3/4 cup + 1 Tbsp Honey and reduce the liquids in the recipe by 2 Tbsp.
• 3/4 cup Pure Maple Syrup and reduce the liquids in the recipe by 3 Tbsp.
• 1 cup Brown Rice Syrup and reduce the liquids in the recipe by 1/4 cup for every 1 cup of syrup.
• 3/4 cup of Fruit Juice Concentrates and reduce the liquids in the recipe by 3 Tbsp.
• 2/3 cup Agave Syrup and reduce the liquids in the recipe by 1/4 cup.
• 1 tsp Stevia and to replace bulk yogurt, Sugar Free Applesauce or Apple Butter.
• 1 cup Date Puree (1/2 -1 cup hot water and 1 cup pitted dates pureed).

Flour substitutions can be a bit tricky especially if you're not using a Gluten Free All-Purpose Baking Mix (like the ones listed below). I've used Cloud 9 All Purpose Baking Mix for years because it was the only one I could find that didn't contain sugar. I have used it in all kinds of recipes including cookies, cornbread, muffins, and even pancakes. All with good results.
Below is a short list of substitutions but there are several other substitutions on our Recipes Pinterest board if you would lIke more information.

White/All - Purpose Flour Substitutes (for 1 cup)

• 3/4 cup coarse Cornmeal plus 2 1/2 tsp Baking Powder per cup of flour.
• 3/4 cup Rice Flour plus 2 1/2 tsp Baking Powder per cup of flour.
• 1 cup Rolled Oats plus 2 1/2 tsp Baking Powder per cup of flour.
• 1 1/2 cups Oat Flour plus 2 1/2 tsp Baking Powder per cup of flour.
• 1 cup Almond Flour

There are All-Purpose Gluten Free Flour Mixes available in stores.  I've listed a few of the mixes available in my area:

• Cloud 9 (Gluten Free) All Purpose Baking Mix
• Bob's Red Mill, Gluten Free All Purpose Baking Flour
• Robin Hood Gluten Free All Purpose Flour Blend

For more information on substitutions and recipe ideas check out our Pinterest Board Recipes.





Sources:
kidswithfoodallergies.org/page/egg-allergy-recipe-substitutions.aspx
draxe.com/food-allergy-alternatives/
dish.allrecipes.com/baking-with-sugar-and-sugar-substitutes/
noshon.it/tips/gluten-free-baking-substituting-coconut-flour/
biggerbolderbaking.com/how-to-substitute-sugar/
chowhound.com/post/dates-substitute-sugar-995926
egglesscooking.com/baking-101/substitutions-for-white-flour/
sheknows.com/food-and-recipes/articles/3520/cooking-with-almond-flour