Allergy swaps, if you have ever wondered how to cater for intolerance's on the menu, or perhaps your own allergies and intolerance's, 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 Options:
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
Gluten-Free Options:
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-Free Options
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 milks
Snacks = Popcorn, pretzels, roasted chickpeas or rice cakes
Simple easy swaps to keep handy should the occasion arise where you need to find alternatives!
