common allergy substitutions

I want to preface this resource by saying, I am not an allergy specialist and if needing specific advice around managing your little one’s allergies, I encourage you to reach out to your allergy Dr for guidance. However, it was requested that I create a resource on alternatives that can be used, for the more common allergies. Check out the Supermarket Guide section of the membership, for brand recommendations (where applicable).

Peanuts/Tree Nuts

• Other nut butters – cashew, almond, hazelnut

• Seed butters

• Faux nut butters typically made from chickpeas – Buddee, Wowbutter

Eggs

• Binding (burgers etc) – often not required, however using a flax egg (1tbs flaxseed, 2tbs per water, per egg, mixed together and allowed to thicken)

• Baking – mineral water (1/4 cup per egg)

• Egg whites (pavlova) – aquafaba/chickpea water

• Egg replacement powder

Wheat/Gluten

• Gluten free flours can be used like for like

• A mixture of almond meal and buckwheat flour can work for some baking recipes

• GF breads and pastas

Dairy/Soy

• Soy is the best alternative, that most closely reflects dairy, nutritionally, however aiming for calcium fortified is best for any alternative

• Oat based plant milks will be the next best alternative, again, ensuring it is calcium fortified

• Yoghurt

  • VitaSoy yoghurt

  • Oat yoghurt

  • Coconut yoghurt

• Milk

  • Soy milk

  • Oat milk

• Cheese – dairy free cheese is tricky as its often full of a bunch of odd ingredients and tastes super funky. However, the Bega range appears quite good from an ingredients perspective and has some great reviews online!

  • Bega dairy free range