Allergy swaps, if you have ever wondered how to cater for intolerances on the menu, or perhaps your own allergies and intolerances, it can be a confusing process on where to join the dots on what would be a suitable alternative in those scenarios.
Below we have drawn up an easy-to-follow guide for swapping out one element for something else, it’s simple and effective. Feel free to print it out and keep it handy on the fridge.
Dairy-Free Allergy Swaps:
Milk = Coconut milk, oat, nut milk, rice, soy
Yoghurt = Coconut, nut, soy yoghurts
Cheeses = Nut Cheeses
Cream = Coconut cream/ coconut milk
Milk chocolate = low cacao dairy-free chocolate and carob options
Butter = Coconut oil, avocado, dairy-free spreads
Whey Protein = Noway, vegan protein sources such as rice, pea, hemp
Oats = Rice/quinoa flakes, buckwheat
Bread = Gluten-free bread options (GF grain options or paleo/keto bread options)
Paste = Gluten-free pasta options (rice, buckwheat, quinoa)
Cous Cous= Buckwheat or amaranth
Flour = Buckwheat, rice, tapioca, corn, quinoa, hemp, coconut, sorghum, amaranth or teff flour
Crackers = Rice cakes, seed crackers
Nut butter = tahini, coconut butter or sunflower/pumpkin seed butter
Almond meal = sunflower seed meal or grain flour
Nuts = pumpkin, sunflower or sesame seeds
Nut milk = coconut, rice, soy or lactose-free milk
Snacks = Popcorn, pretzels, roasted chickpeas or rice cakes
Allergy swaps Made Easy
Simple and easy allergy or intolerance swaps to keep handy should the occasion arise where you need to find alternatives! If you have found other allergy swaps you would like to add to the list for other users, please feel free to contact us and let us know either via our Instagram @atpscience or email firstname.lastname@example.org and we can work on getting the additions available for all to see!