Allergen Sensitive Substitutes for Every Need
Dec 30, 2019 ● By Tiffany HintonCredit: Image by Aline Ponce from Pixabay
by Tiffany Hinton
Researchers estimate that
32 million Americans have food allergies, including 5.6 million children under
age 18. That relates to one in 13 children, or roughly two children in every
Chicago classroom. It is easy to see the effects of the allergen-sensitive
community as grocery stores are expanding their offerings of food that’s safe
from the common allergens of milk, eggs, nuts and wheat. However, many families
feel lost at home when trying to cook for these special diets. For families
with allergies, understanding ingredient substitutions is key to enjoying
cooking and continuing many family recipe traditions. But when it comes to
substitutes in the kitchen, there are many schools of thought; some which work
well and a few that do not.
When beginning to use
substitutes, remember that cooking is a science, and baking is chemistry at its
core. Just like in chemistry class at school, some substitutions will work out
and some may just explode. Learning which substitutes will work best for a
recipe will require a few experiments. It is important to keep in mind that the
weight and density of ingredients can make a huge difference to each recipe, as
well as the combination or balance of dry and wet ingredients. There may be
some substitutions that can adjust the cooking time or require extra
preparation steps for best results.
Gluten-Free
Gluten-free is a common
dietary need both in the allergen and autoimmune disease communities. With
substituting a gluten-free flour, there is no true one-to-one replacement
because the texture makes a difference, as well as the weight of the flour
substitute. This is why many times, a gluten-free flour will have multiple
flours and starches listed in a recipe instead of just one flour to replicate
the same texture and function as wheat. The most common wheat flour substitutes
include white rice, brown rice, potato starch, sweet rice starch, corn starch,
sweet potato flour, fava flour, arrowroot starch, tapioca starch and others.
When substituting for
grain-free or paleo diets,
the
most common substitute is coconut flour. This is a difficult substitute and can
require one-quarter cup more water and an extra egg in many cases. It also
carries a distinctive coconut taste that may affect savory recipes.
Tree Nuts and Peanuts
Substituting for nuts,
especially peanuts, is another common need and easier than some may think.
Sunflower spread is a common replacement for peanut butter, encouraged in many
schools as a safer solution. This substitution is great for savory dishes like
“peanut” sauces, salad dressings and dips, and many other uses, but
unfortunately does not bake well, turning a green tone in the oven. Try using
almond butter or cashew butter for a sweeter taste without the green tint. If a
tree nut allergy exists, try substituting tahini and honey in baked goods for
peanut butter.
Eggs
Eggs are the trickiest
substitution to manage. The substitute will vary depending on the recipe. For
custards and puddings, the best choice is agar-agar (also referred to simply as
agar), a form of algae that can be found in the Asian foods section of most
grocery stores. For baking, a store-bought egg replacer may be the easiest
solution for a busy family. However, for a homemade approach, try ground flax
with warm water. Mix two teaspoons of ground flax with three tablespoons of
warm water and let sit for five minutes. Other options for muffins and breads
are chia seeds, bananas, apple sauce and the water from a can of chickpeas,
known as aqua fava.
Sugars
Although not a common food
allergy, sugar is on the avoidance list for many diets and health conditions
and is actually a bit easier to substitute. The idea is to keep it natural and
avoid the chemically engineered sugar substitutes, especially for those trying
to reduce processed sugar in their diet. Coconut sugar can be a replacement for
brown sugar and cane sugar in many recipes. It also has fiber, which helps
lower the glycemic load. Ground date sugar is another great alternative and
available for baking and cooking, as well. For jams and other cooked items, try
using honey, maple syrup, agave or even soaked dates which have been puréed.
Caring for children with
food allergies costs U.S. families nearly $25 billion annually. By
understanding food substitutions and the needs of the allergen sensitive
community, these annual costs can be lowered and families regain their kitchens
again.
GF Mom Certified favorite gluten-free at home flour mix
Yields: 2 cups
Note: Make ahead and store in an airtight container.
1 cup white rice flour
½ cup brown rice flour
¼ cup potato starch
¼ cup tapioca starch
Add 1 tsp xanthum gum if the dough is to be stretched or rolled out for cookies
For making a cake, adding 1 tsp expander is very helpful to eliminate the crumbles
Tiffany Hinton is a functional medicine certified health coach based in Chicago. Connect with her on social media by following @gfmomcertifed.