Allergy-Free Cooking

When preparing meals for people with allergies, it is important to know when to substitute and separate. Fortunately, preparing meals for allergens isn’t stressful or complicated. All that you need are simple food swaps and a few tactics on kitchen organization. Whereas any food could provoke an allergic reaction, about eight foods account for 90 percent of food allergies. They include fish, eggs, milk, soy, wheat, peanuts, tree nuts, and shellfish.

Although it is rare, some people particularly children and young adults can develop a severe and potentially life-threatening reaction (anaphylaxis) if they eat any of the mentioned foods. It is, thus, important to keep these ingredients out of dishes that you cook, as well as away from ‘safe’ foods to avoid possible contamination.

Food Swaps for Allergy-Free Cooking

There are simple allergy-free food replacements that you can use to prepare recipes. For milk, substitute equal amounts of juice or water for milk when preparing baked foods. Alternatively, replace milk with almond milk or rice. When baking a recipe that needs three eggs, then for each egg, substitute with 1 tablespoon of any liquid or water plus 1-tablespoon baking powder and 1 tablespoon of vinegar.

For wheat or flour, replace one cup of wheat flour with a cup of rice flour or one cup of potato-starch or one cup of cornflour. These choices are good for allergens who want gluten-free dishes. You can experiment with one of these options to find the best mixture. Nuts are usually optional in recipes and instead of looking for substitutes, simply eliminate them.

Making Your Kitchen Allergy-Free

Designate a refrigerator or a shelf in your cupboard for storage or allergy-free recipes. They should be away from other allergy-prone foods to avoid cross-contamination. Have a pair of everything in the kitchen including utensils and plates, baking pans, cutting boards, and toasters. Then remember to cook non-allergic foods first. Finally, clean your kitchen with care, washing utensils in clean, soapy water.