Eating For Allergies: Healthy Swaps For Everyday Staples

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If you’ve lived with an allergy for a long time, perhaps your entire life, then you’re probably well aware of the alternatives. If, however, you’ve recently developed an allergy, or maybe your child has, then knowing which foods to avoid, and importantly, which foods you can substitute, is incredibly important.

We’ve detailed a few of the most common allergies here, and offered advice on what you can sub in to replace them. Where appropriate, we’ve even mentioned where an alternative might be better for you, even if you don’t have allergies.

Swap: Almond butter for peanut butter
The first and most obvious on our list is the peanut. Millions of children and adults around the world suffer from an allergy to peanuts and other tree nuts — often just peanuts. Cases range from mild to severe, and exposure to peanuts can be fatal for those with an extreme allergy.

Swapping almonds in for peanuts is a good idea, and a great way of introducing healthy fats and protein back into your diet. Almonds are also rich in vitamin E, which is fantastic for maintaining healthy skin and hair. Almond butter can be spread and blended just like peanut butter, and the flavour is more delicate than peanut butter, too.
Tip: Almonds add an awesome crunch when sprinkled with coriander on top of curries and salads.

Swap: nut milk for dairy
If dairy is your foe, then swapping it out in favour of nut milk (or mylk, as it’s often called), could be the way forward.

Nut milks are made by blending and pressing different nuts, then mixing with spring water, and sometimes a natural sweetener or thickener. You’ll need to experiment with the kind of nut milk that suits your tastes, as they all have their own unique flavours. Making them yourself is easy, but can be costly. We recommend buying your nut milk from any large supermarket. You’ll find cashew, almond and hazelnut in most places.
Tip: Nut milks don’t do so well in coffee, but if we had to choose one, it’d be cashew milk, as it has the mildest flavour, and the best texture.

Various swaps for eggs
Eggs used to be a problem area for people with allergies, but with so many replacements, if you’re making your own food, then it shouldn’t be too much of a problem. This brilliant post over at She Knows, details four great substitutes for eggs, including bananas, applesauce, flaxseeds and a mixture of oil, flour and water.
Swap: buckwheat for wheat-wheat
Don’t let the name fool you — buckwheat is 100% wheat and gluten-free. It’s also high in protein and can be found in seed form, or ground into flour. Check out these cool recipes for buckwheat bread, and for dessert, try buckwheat pancakes.
Those are a few of our favourite swaps for your everyday staples. Got one that you love? Let us know on Facebook.