Dealing with food allergies in kids can be incredibly challenging and inconvenient. It does get easier once you find your new staples and get in a good groove. Knowing the right substitutes for common allergens like wheat, eggs, and dairy can make meal prep much easier. This guide will help you find some simple alternatives to ensure your bub/toddler enjoys a variety of nutritious and delicious foods without the allergens.
Eggs
Eggs are a common ingredient in many recipes, but they can easily be replaced with a variety of alternatives that are just as effective in cooking and baking. Here are some excellent egg substitutes:
- Flax Egg: To replace one egg, mix 1 tablespoon of flax meal with 3 tablespoons of water and let it sit for 10 minutes. This mixture works well in baked goods like muffins and cookies.
- Apple Puree: Use ¼ cup of apple puree as a substitute for one egg. This works great in cakes and brownies, adding a hint of sweetness and moisture.
- Mashed Banana: Replace one egg with ¼ cup of mashed banana. It’s perfect for pancakes, muffins, and breads, imparting a slight banana flavor.
- Chickpea Liquid (Aquafaba): Use 3 tablespoons of the liquid from canned chickpeas to replace one egg. Aquafaba is excellent in recipes that require whipping, like meringues or macarons.
- Sweet Potato or Pumpkin Mash: Substitute one egg with ¼ cup of sweet potato or pumpkin mash. This is ideal for adding extra nutrients and a bit of natural sweetness to your recipes.
Dairy
Finding substitutes for dairy products is essential for babies with lactose intolerance or dairy allergies. Here are some nutritious and tasty alternatives:
Milk:
- Soy, Nut, and Oat Milks: These plant-based milks are great substitutes and often come fortified with calcium. Look for options with no added sugar. Some good options include ‘Vitasoy’ unsweetened almond milk,’ Australias Own’ unsweetened almond and oat milk, ‘So Good’ unsweetened oat milk and ‘Inside Out’ Almond milk.
Yoghurt:
- Plant-Based Yoghurts: Soy, Oat or Nut based yoghurts fortified calcium and with no added sugar is the best option. It can be tricky to find plant based options that have both added calcium and no added sugar but ‘Vitasoy Greek Style Yoghurt’ and ‘King Island Greek Style Dairy Free Yoghurt’ have relatively low sugar!
Cheese:
- Nutritional Yeast: This is a fantastic option for adding a cheesy flavor to dishes like savory muffins, sauces, or as a sprinkle on top of pasta. Note that it won’t melt like traditional cheese.
- Blended Cashews: Blend cashews with water to create a creamy sauce similar to bechamel. Adding nutritional yeast can enhance the flavor, making it a perfect replacement for creamy dishes.
- Store bought plant based cheeses - although available at supermarkets, these cheeses tend to have a lot of additives so we recommended to use sparingly.
Wheat
Wheat is a staple in many diets, but for babies with wheat allergies or gluten intolerance, there are plenty of alternatives that can be just as versatile and tasty.
Flour Substitutes:
- Rice Flour: Use ⅞ cups of rice flour to replace 1 cup of wheat flour. It’s great for baking and cooking.
- Chickpea Flour: Substitute 1 cup of wheat flour with ⅞ cups of chickpea flour. It adds a slightly nutty flavor and is rich in protein.
- Potato Starch: Use ¾ cups of potato starch as a substitute for 1 cup of wheat flour. It’s perfect for thickening sauces and baking.
- Oat Flour: Replace 1 cup of wheat flour with 1 and ⅓ cups of oat flour. It’s nutritious and works well in baking.
- Tapioca Flour: Use 1 cup of tapioca flour to substitute 1 cup of wheat flour. It’s great for baking and giving structure to gluten-free recipes.
- Almond Flour: Substitute 1 cup of wheat flour with ⅓ cup of almond flour. It adds a rich, nutty flavor and is excellent for baking.
Wraps:
- Gluten-Free Wraps: Available in most supermarkets, these wraps are a convenient substitute for wheat-based wraps.
- Rice Paper Rolls: These are perfect for making fresh, gluten-free wraps.
Pasta and Noodles:
- Brown Rice Pasta: A great alternative that’s readily available in supermarkets.
- Pulse Pasta: Made from lentils, this pasta is not only gluten-free but also high in protein.
- Rice Noodles: These are versatile and can be used in a variety of dishes, from stir-fries to soups.
Managing food allergies in your little one doesn't have to be overwhelming. With these easy and nutritious substitutes for wheat, eggs, and dairy, you can ensure your baby enjoys a varied and delicious diet without compromising on safety or nutrition. Whether you’re baking, cooking, or simply planning meals, these alternatives offer great versatility and taste
