We love that schools are way more supportive of kids with food allergies these days.
But as a parent, it can be a struggle to find healthy recipes without ingredients that might cause a reaction.
We hear you! Which is why we’ve rounded up some simple, kid-friendly swaps for the most common food allergies.
1. Nuts.
In some recipes, nuts are very easy to omit – the chopped walnuts in a brownie, for example. In others, where nuts are integral to the recipe, seeds are a healthy and delicious swap.
- Pumpkin seeds (pepitas), sunflower seeds and buckwheat groats can be used in place of whole/chopped nuts.
- Recipe calls for almond meal? Blitz sunflower seeds in the food processor for a similar texture.
- Tahini (sesame seed paste) is a great swap for peanut butter, in both recipes and sandwiches!
2. Milk.
We are very lucky to live in a time when alternative dairy options are plenty. You can use vegan milks in almost any recipe with a 1:1 ratio.
- Coconut milk is creamy and kid-friendly. Use in rich, sweet recipes or to dilute curries.
- Oat and rice milks are mild but tend to be on the watery side, so don’t use in recipes that need creaminess.
3. Eggs.
In recipes where eggs help everything stick together, there are a few ways you can get around it. That being said, these methods only work for recipes that don’t require rise, like pancakes, quick breads, biscuits and brownies.
- Flax eggs can be made by mixing one tablespoon of ground flax and three tablespoons of water and leaving them to “goop” up.
- Chia eggs are the exactly the same thing, but with chia seeds! The milder flavour is great for fussier kids, too.
- Banana does double duty – sweetening and binding. Use one small mashed banana for every egg (but be careful not to choose a recipe with lots of eggs – bananas are very sweet!).
2-Ingredient Banana Bread Cookies
4. Wheat.
Whether you child’s coeliac or allergic to wheat, the number of recipes containing white flour is frustrating. Yet, it’s easier than ever to find alternatives that actually work. (Check out our guide to substituting gluten-free flours for more detailed swaps.)
- Buckwheat flour is dense and holds its shape. It’s great in non-fluffy recipes, like crepes, brownies and cookies.
- Coconut flour is yummy and sweet, but can be very hard to work with! It soaks up A LOT of liquid, so you’ll only need ¼ cup per cup of regular flour. It’s best to follow a recipe here.
Triple Coconut & Blueberry Muffins
5. Fish.
Fish is a very common allergy, but unfortunately, it’s very difficult to mimic the taste of seafood. You can still replace the protein for any other meat, or a vegetarian source of protein like beans, lentils or tempeh.
Coconut Thai Curry with Chickpeas
What are your best swaps for food allergies?
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