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Monday, May 12, 2014

Allergy Friendly Food Replacements

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Red mesh background with words Allergy Friendly Food Substitutions

Having food allergies, or in my case food intolerance can be a huge struggle!  There are so many foods I love to eat, but have to avoid if I don't want to end up sick.  For me, corn and eggs are two really big triggers. Unfortunately they are in almost every food in some form or other!  Over the last year since eliminating them from my diet, I have lost over 40 pounds and felt so much better overall.

There are 7 foods that tend to be the largest triggers of allergic reaction or intolerance.  They are dairy, eggs, peanuts, soy, corn, gluten, and sugar.  Others may also struggle with shellfish and tree nuts.  You can learn more about how the symptoms of food intolerance and how to test for them in the book The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days by J.J. Virgin.  You can also get more information and recipes in The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast by J. J. Virgin.

The question I most often get asked is, "what do you eat?"

It is a legitimate question.  Here is a list of substitutions I have started using over the last year.  If you know of other great allergy friendly products, please share them with me!  :)

Eggs can be replaced with a egg free substitute such as  .  You can also use mashed banana, chickpeas, or flaxseed meal or chia seeds dissolved in warm water.

Chocolate can be replaced with the Enjoy Life Products   .  I think all of the Enjoy Life products are heavenly!  It is now my favorite chocolate!

Greek Yogurt can be replaced with So Delicious Products .  You can get them made with almond milk or coconut milk.  Both are "so delicious".  ;)

Tortillas can be replaced with   .  I love these!  They have way more flavor than the traditional tortillas!  I absolutely love using them to make quesadillas!  YUM!

Cheese can be replaced with   .  Use this cheese on tacos, chili, or in quesadillas!

Tortilla Chips can be replaced with   .  My husband is in love with these!  Use them with fresh salsa, guacamole or plain!

Peanut Butter can be replaced with  .  Use this in cookies, shakes, or try my rice cake treat.

Pasta can be replaced with   .  This pasta is best served al dente.  Try it with this Mushroom Florentine recipe or in this Pesto Pasta Salad.

Milk can be replaced with .  This milk is great for drinking, in a smoothie, or poured over a gluten free cereal.

Cereal can still be enjoyed!  Try    or  

Soy Sauce can be replaced with  .  It taste almost exactly like soy sauce but is made from coconut!

Corn oil can be replaced with  .  Use this for all of your baking.

Sugar/sugar substitutes can be replaced with   or  

Bread can be replaced with .  I find these breads a little on the dry side, but really like them lightly toasted.

Crackers can be replaced with .  These make a great snack.  Try them with a little hummus.

Butter can be replaced with   or  .  I like to use ghee for cooking and the coconut spread for spreading toast and in baking.

Corn starch can be replaced with  .  I like this for gravy and thickener in soups and stews.

I hope you found this helpful.  If there is something specific you would like to substitute, let me know and I will share what I use.  

You can learn more about my journey with food intolerance here:

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  1. This is so interesting. I never knew you could have substitution for those things.

    1. Hey Jazmine! Yup there are tons of others too! The best part is that they are better for you but still taste great!

  2. What a great list of replacement.. Pinning this as I could use them when I have company coming that have allergies.

  3. Great list! I'm a huge fan of brown rice crackers when I'm craving something crunchy and chip like! Also, coconut milk is one of my major go tos!

    1. Thanks Jen! I agree, I love the brown rice crackers! They are a little addicting, plus they come in so many different flavors. It is fun to try them all out. Some are better than others. I like the veggie ones the best.


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