Tips to Avoid Allergies When Cooking and Baking


When you or a family member has a food allergy, you should be careful about cooking and baking at home. This will help you ensure that someone doesn’t accidentally eat something that contains an allergen.

Here are some practical tips how to make the necessary substitutions in your family’s favorite recipes for the three most difficult food allergies to cook with: wheat, milk, and eggs.

Substitutes for wheat in recipes

There are many “formulas” to substitute other flours for wheat flour in baked goods recipes. You may want to experiment to see what works best for you, given all of your child’s allergies. These are some substitutes for you:

  • For bread, rolls, muffins, brownies., substitute barley flour as long as your allergy is to wheat and not gluten.
  • Instead of beer in recipes, substitute apple juice or wine.
  • For pancakes or waffles, use flour from other grains such as oat flour, rice flour, or barley flour.
  • Substitute wheat-free pasta for noodles in recipes. Made from a variety of grains including corn, quinoa, potato, rice, and beans, wheat-free pasta are widely available in stores.
  • Possible single-ingredient substitutes for 1 cup of wheat flour include: 3/4 cup potato starch, 7/8 cup rice flour, and 1-1/3 cups ground rolled oat

Substitutes for milk in recipes

There are a number of cow’s milk alternatives made from soy, coconut, rice, potato, oat, almond, cashew, hazelnut, hemp, flax, sunflower, and even macadamia. All of these kinds of milk can be substituted 1-for-1 in recipes. Moreover, milk of goat is not considered a safe alternative for those allergic to cow’s milk.

These are some substitutes for you:

  • Rice milk
  • Soy milk
  • Almond milk
  • Oat milk
  • Fruit juice (depending on the recipe, like in bread and muffins)
  • Broth (vegetable, beef or chicken), for recipes like mashed potatoes or casseroles

Substitute for eggs in recipes

In baking recipes, the yolk is the emulsifier that helps blend different ingredients together. And the egg white provides structure due to the high protein content and its ability to be whipped.

These are some substitutes for you.

  • Commercial egg replacers are available that are made from potato starch and tapioca. Be sure to follow the manufacturer’s directions for every eggs replacer you try.
  • Apple sauce will work well as a substitute for egg yolk since it also has natural emulsifying abilities (1/4 cup of applesauce can replace one egg in most recipes).
  • 1/4 cup pureed prunes or mashed bananas.
  • 1 tablespoon oil + 2 tablespoons water + 2 teaspoons baking powder
  • 1/4 cup soft or silken tofu (pureed in a food processor or electric mixer)
  • 1 egg white equals to 1 tablespoon plain agar powder dissolved in 1 tablespoon lukewarm water, whipped, chilled, and whipped again.

You should check your abilities of food allergies because you can protect the family, your children, even yourself from the food allergies. Remember to use the substitutes to cook and bake for someone who can be able to have any allergies with food.

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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