With the endless options in grocery stores, finding healthy and tasty food allergy substitutions for common food allergies has gotten a whole lot easier. We’ve compiled a list to help you tackle your child’s food allergy. Wheat isn’t covered here, but you can read about it in depth in What Can My Child Eat on a Gluten-Free Diet?. Then take a look at this list of gluten-free foods and products.
Gain more food allergy insights with these articles: Common Food Allergens in Children, How to Prevent Food Allergies in Kids, How to Help Prevent Peanut Allergies in Kids, and The Best Time to Introduce Peanuts to Your Child.
Milk from cows is a common allergen. Milk is used in foods like yogurt, cream, cheese, and butter. Make sure to purchase milk substitutions that are fortified with vitamin D and calcium. Here are a few substitutes to try instead of regular milk:
There are many dairy-free yogurts to choose from as well that are made from these different plant-based bases! If you want to make your own, try one of these two options:
Try coconut cream whipped cream! It’s just as fluffy and tasty as the milk-based ones!
Cheese also contains milk. Cheese adds flavor to meals, but don’t worry! There are tasty substitutes if you can’t eat it. Try these in some of your dishes instead!
There are SO many delicious substitutes for butter that can add flavor AND nutrients. Here are a few to try first:
Canola oil or olive oil for butter
Applesauce for butter
Avocado for butter
Take a look at these other ways to use avocado!
Experiment with oil, applesauce, and avocado
Pumpkin puree for butter
Banana for butter
The fun thing about substituting eggs is that there are so many things you can try! Do your own experiment. Start by choosing three options to test. Use them all as a substitute for egg in pancakes this week and see which one you like the best!
Here are certain tree nuts you can try if you have a peanut allergy (remember, peanuts aren’t nuts, they are legumes!)!
Some people are allergic to peanuts AND tree nuts. If this is the case, you can try the following legume and seeds:
Tahini, which is made of sesame seeds, and sunflower seed butter are great substitutions for peanut butter! To learn more about ingredients to look out for with a peanut or tree nut allergy, take a look at Common Food Allergens in Children.
Soy can be found in many products in the form of soy oil, soy protein, soy flour, and other ingredients. It can be replaced with other legumes and beans to maximize the protein and “fight-o-nutrients” in meals. Take a look at these high-protein plant-based options and their protein content. Replace soy oil with other healthy oils such as olive oil, canola oil, or avocado oil.
Fish is a great source of protein, but with a fish or shellfish allergy, you want to get your protein from other high protein foods. These can include tofu or other legumes, beans, nuts, seeds, grains, and dairy! Tuna is an easy sandwich lunch option, but with a fish allergy, we have to get creative!
Mock tuna salad made with chickpeas can be a tasty alternative. Check out our founder’s new book, The Plant-Based Boost Cookbook, to try her chickpea “tuna” salad sandwich for a tasty version of your classic tuna sandwich. If you’re concerned about your child missing out on omega-3 fatty acids from fish, you can increase plant-sources of alpha-linolenic acid – boost walnuts, chia seeds, hemp seeds, and flax meal. Now that you know all about food allergy substitutions, learn more about how a healthy microbiome can help prevent food allergy.
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