Creating Allergen-Free Delights: A Guide to Substitutions in Recipes

One way to make food allergy-friendly is to learn how to make substitutions in recipes. There are many different ingredients that can be used to replace common allergens. Here are a few examples:

• Milk: There are many different milk alternatives available, such as almond milk, soy milk, rice milk, and coconut milk. These milk alternatives can be used in most recipes that call for dairy milk.
• Eggs: There are also many different egg substitutes available. Some common egg substitutes include mashed banana, applesauce, flaxseed meal, and chia seeds.
• Wheat: There are many different gluten-free flours available, such as rice flour, almond flour, and coconut flour. These gluten-free flours can be used in most recipes that call for wheat flour.
• Soy: There are many different soy-free alternatives available, such as tofu, tempeh, and edamame. These soy-free alternatives can be used in most recipes that call for soy products.
• Peanuts and tree nuts: There are many different nut-free alternatives available, such as sunflower butter, cashew butter, and tahini. These nut-free alternatives can be used in most recipes that call for peanut butter or tree nut butter.

In addition to these common substitutions, there are many other possibilities. If you are allergic to a particular ingredient, be sure to do some research to find a safe and suitable substitute.

Once you have learned how to make substitutions, you can start creating your own allergen-free recipes. Here are a few ideas to get you started:

• Chocolate Chip Cookies:

   These cookies are made with almond flour and coconut sugar, and they are completely nut-free.

Ingredients:

• 1 cup almond flour
• 1/2 cup coconut sugar
• 1/4 cup melted coconut oil
• 1 teaspoon vanilla extract
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup chocolate chips

Instructions:

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a medium bowl, cream together the almond flour, coconut sugar, and melted coconut oil.
3. Beat in the vanilla extract, baking soda, and salt.
4. Stir in the chocolate chips.
5. Drop by rounded tablespoons onto ungreased baking sheets.
6. Bake for 10-12 minutes, or until golden brown.
7. Let cool on baking sheets for a few minutes before transferring to a wire rack to cool completely.

• No-Bake Cheesecake:

   This cheesecake is made with cashew cream and coconut milk, and it is perfect for a gluten-free and nut-free dessert.

Ingredients:

• 1 (14-ounce) can full-fat coconut milk, chilled overnight
• 1 (10-ounce) package frozen raspberries, thawed and drained
• 1/2 cup sugar
• 1/4 cup cornstarch
• 1/4 teaspoon salt
• 1 (8-ounce) package cream cheese, softened
• 1/2 cup sour cream
• 1 teaspoon vanilla extract
• 1 (9-inch) graham cracker crust

Instructions:

1. In a blender, combine the coconut milk, raspberries, sugar, cornstarch, and salt. Blend until smooth.
2. Pour the mixture into a medium saucepan and bring to a boil over medium heat, stirring constantly.
3. Reduce heat to low and simmer for 5 minutes, or until thickened.
4. Remove from heat and let cool slightly.
5. In a large bowl, beat together the cream cheese, sour cream, and vanilla extract until smooth.
6. Gradually beat in the raspberry mixture until combined.
7. Pour the cheesecake filling into the prepared crust.
8. Cover and refrigerate for at least 4 hours, or overnight.
9. Garnish with fresh raspberries before serving.