Substitutions for Familiar Foods

Many people suffer from food allergies and sensitivities. Fortunately, there are plenty of foods out there to replace allergenic ingredients. Substituting ingredients in recipes can be tricky and can often change consistency and texture. Experiment to find the best combination, or find recipes that already incorporate the ingredients you can eat.

Here’s a sampling of substitutions for some common allergenic foods.

Replace dairy with:
Almond milk
Coconut milk
Hemp milk
Oat milk
Rice milk and desserts
Soy milk, yogurt, cheese, and desserts
Trans-fat free margarine

Replace wheat with:
Corn chips
Gluten-free breads
Popcorn
Quinoa
Rice cakes and rice crackers
Rice, corn, or quinoa pasta
Wheat-free baking and cake mixes

Replace tree nuts with:
Pumpkin seeds
Sunflower seeds