Monday, April 18, 2011

Eating Well: Food Allergy Substitutes!

my favorite allergen substitutes

grated parmesan cheese – grated brazil nuts
ricotta cheese – replace with crumbled tofu
cream – unsweeetend coconut cream
milk – soy milk / rice milk / coconut milk / unsweetened almond milk
cream / milk – if it’s liquid you’re looking for vegetable stock or chicken stock can work.
mayonnaise – make a tahini sauce instead with equal parts tahini, lemon juice and water.
mayonnaise – replace with a horseradish sauce or
in baking cakes – half a ripe mashed banana can work in place of eggs. This won’t work if you need to whisk egg whites.
boiled eggs – replace with another protein source such as cooked chicken or tofu.
wheat / gluten
bread – instead of wraps or bread for sandwiches, use iceberg lettuce leaves to ‘wrap’ your filling
flour – for baking cakes and things almond meal tends to work well.
breadcrumbs – use coarsely ground almonds or other nuts for coating in breadcrumbs
long pasta – make ‘noodles’ by shaving carrots or zucchini with a vegetable peeler.
long pasta – spaghetti squash
short pasta – chop cauliflower into bite sized pieces and
short pasta – use drained canned beans instead of pasta
quick nut switch – if someone is allergic to one type of nuts, but not others, you can usually just use a different nut.
crunch – when nuts are being added for crunch, try substituting another crunchy element – like toasted breadcrumbs, or finely chopped red onion or diced celery
protein and flavour – replace with pan-fried chickpeas or other canned beans.

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