I have recently updated my post on allergy replacements (both Dairy and Soy) and urge you to take a look.
I have added some new products that I have found along my journey to a healthier allergy-free self, as well as removed some that I have found to be intolerable or simply not the best choice.
Stay Allergy Free!
Showing posts with label Allergen Replacements. Show all posts
Showing posts with label Allergen Replacements. Show all posts
Friday, October 23, 2009
Wednesday, May 13, 2009
Wheat and Soy Free Dairy Replacements
Both my wife and I have a dairy allergy/intolerance, mine more severe but she tries to avoid it whenever possible. Then there's my soy allergy which I've managed, through a healthy diet, to avoid any sort of reaction in about 6 months. These restrictions alone can make finding a milk replacement tricky, but a recent allergy test taken by my wife at my request has made the search even more challenging.
My wife's decision to avoid dairy when possible is based more on common sense and simply being in tune with her body than from test results (i.e. if you notice it bothers you, don't wait for an allergy test to tell you to stay away), but recently at my request she took an allergy test only to find out that she has an intolerance to wheat. Besides the obvious food obstacles a wheat allergy can throw your way, there was one in particular that threw a wrench in our routine; oat milk was our favorite dairy replacement.
Since we like to create a kitchen environment that is food-friendly for all of our needs, it was back to the drawing board for finding a good replacement. As I've mentioned before, in previous posts, vanilla flavored almond milk is a good dairy and soy replacement, and it's definitely something we like to keep on hand, but it's not our only option.
Pacific Natural Foods also makes an “all natural” Hazel Nut milk, and it tastes great!
We were happy to find that we have more than one "nut milk" variety to switch off between, and both are stocked at our local health food store. So if allergies are preventing you from using milk in your favorite recipes, don't give up there's hope after all!
My wife's decision to avoid dairy when possible is based more on common sense and simply being in tune with her body than from test results (i.e. if you notice it bothers you, don't wait for an allergy test to tell you to stay away), but recently at my request she took an allergy test only to find out that she has an intolerance to wheat. Besides the obvious food obstacles a wheat allergy can throw your way, there was one in particular that threw a wrench in our routine; oat milk was our favorite dairy replacement.
Since we like to create a kitchen environment that is food-friendly for all of our needs, it was back to the drawing board for finding a good replacement. As I've mentioned before, in previous posts, vanilla flavored almond milk is a good dairy and soy replacement, and it's definitely something we like to keep on hand, but it's not our only option.
Pacific Natural Foods also makes an “all natural” Hazel Nut milk, and it tastes great!
We were happy to find that we have more than one "nut milk" variety to switch off between, and both are stocked at our local health food store. So if allergies are preventing you from using milk in your favorite recipes, don't give up there's hope after all!
Friday, April 17, 2009
Tasty Healthy Milk Replacements
There are many great tasting healthy alternatives for milk for those who suffer from a dairy allergy or are simply trying to stay away from dairy for other health reasons (my wife fall into a combination of both). I have some of these listed under Dairy Replacements, but I just wanted to give a little more info about each...
My favorite is Pacific's Organic Oat Milk, it has a rich creamy flavor and makes for a great milk replacement. It's probably one of the few that I've found (taste wise) that works well in cereal, in recipes, or simply enjoyed by the glass.
Another great milk alternative is Pacific Organic Almond Milk (it comes in plain or vanilla flavored). It's not as creamy as the oat milk, but still works well in both cereals and cooking recipes (especially good for those with a gluten allergy).
Now it skim milk is what you're use to than try Pacific All Natural Rice Milk, it comes in both regular and vanilla flavored. It's my least favorite choice and probably won't give your recipes much flavor, but it is a good dairy alternative for skim milk lovers.
Finally, sticking with Pacific Natural Food brand products, they also make an All Natural Hazel Nut Milk. I've never tried this one, but I am very curious to know what it tastes like.
I left out goat milk for a reason, it's not always an option for those with a dairy allergy (i suggest being tested first) and it has a very goaty flavor. Trust me goaty although not a word according to the Webster dictionary is the best adjective to describe the flavor. So try these great dairy alternatives for yourself, you're sure to fall in love with one of them!
My favorite is Pacific's Organic Oat Milk, it has a rich creamy flavor and makes for a great milk replacement. It's probably one of the few that I've found (taste wise) that works well in cereal, in recipes, or simply enjoyed by the glass.
Another great milk alternative is Pacific Organic Almond Milk (it comes in plain or vanilla flavored). It's not as creamy as the oat milk, but still works well in both cereals and cooking recipes (especially good for those with a gluten allergy).
Now it skim milk is what you're use to than try Pacific All Natural Rice Milk, it comes in both regular and vanilla flavored. It's my least favorite choice and probably won't give your recipes much flavor, but it is a good dairy alternative for skim milk lovers.
Finally, sticking with Pacific Natural Food brand products, they also make an All Natural Hazel Nut Milk. I've never tried this one, but I am very curious to know what it tastes like.
I left out goat milk for a reason, it's not always an option for those with a dairy allergy (i suggest being tested first) and it has a very goaty flavor. Trust me goaty although not a word according to the Webster dictionary is the best adjective to describe the flavor. So try these great dairy alternatives for yourself, you're sure to fall in love with one of them!
Saturday, January 31, 2009
Cooking With Food Allergies
Cooking for those with food allergies can be tricky business, some offering more of a challenge than others, but it’s usually the safest route to take. When you make your own meals from scratch you know exactly what is in it, which greatly reduces the chance of an allergic reaction. The key is to know allergen replacements for most if not all of the common recipe ingredients. For example, anyone with a dairy allergy has to know what to use in place of milk, cream, butter, or even cheese if the recipe calls for it. This can become even trickier when you have multiple allergies to contend with, and being someone with a soy and dairy allergy I have dealt with this first hand. A soy and dairy allergy is unique in that many of the replacements overlap. You can’t use soymilk instead of milk, you can’t use margarine instead of butter, and you can’t use non-dairy creamer instead of cream. Add to that: no vegetable oil (Crisco for instance), no shortening, and no broths or bouillon cubes. So whether you’re cooking your favorite dinner or baking your favorite desert, you must know the allergy replacement basics.
Let’s start with milk. My favorite choice is oat milk (“Pacific” makes a great organic oat milk), and with it’s rich and creamy flavor it works well for both cooking and baking. For those who are used to skim milk rice milk may feel a little closer to home. If a recipe calls for cream, a nice alternative is organic oat milk with tapioca flour (the more flour the thicker the cream). As for butter, the proper ingredient replacement will depend on the application. If a recipe calls for a “pat of butter” then a good replacement could be organic clarified butter (or ghee), which is butter that has had the milk solids and water separated from the butterfat. It also works great for frying since the rendering process yields butter with a higher smoke point. Olive or canola oil can also be used, but since I use the organic unrefined olive oil I don’t recommend it for frying; the unrefined has a lower smoke point, but is much healthier for you. Goat products are also an option when it comes to finding dairy and soy replacements, assuming you’re not allergic to them. I am not a fan of the taste of either goat milk or butter (it’s kind of “goaty”, a term only familiar to those who have tried goat products), but I do like goat cheese, and it comes in many varieties. “Woolwich” makes a great tasting cheddar and mozzarella, and you’ll never know it’s not from a cow.
Now that we’ve covered the “soy free” dairy replacements lets take a look at the soy replacements. For any recipe calling for vegetable oil or Crisco oil, you can use olive or canola oil instead; coconut oil is also an option, and the flavor compliments certain foods nicely. I recommend making chicken broths from scratch, they’re not hard and always taste better than store bought, but if a recipe only calls for 1 cup or less use “Imagine” Organic Free Range Chicken Broth and/or Stock (read labels as some varieties may contain soy); this can also be used as a replacement for bouillon cubes. Now if you’re one who bakes often, than you will definitely need a replacement for shortening and butter, and for that I suggest palm oil; “Spectrum” makes a great tasting organic palm oil.
Food allergies should never be a reason to give up on meal ideas. Whether you’re cooking or baking, there are many great tasting ingredient alternatives available for both soy and dairy allergies. I’ve been dealing with food allergies for some time now, and despite the challenges I’ve never eaten healthier. Eating healthy is a choice I’ve made, but menu limitations were never an option.
Let’s start with milk. My favorite choice is oat milk (“Pacific” makes a great organic oat milk), and with it’s rich and creamy flavor it works well for both cooking and baking. For those who are used to skim milk rice milk may feel a little closer to home. If a recipe calls for cream, a nice alternative is organic oat milk with tapioca flour (the more flour the thicker the cream). As for butter, the proper ingredient replacement will depend on the application. If a recipe calls for a “pat of butter” then a good replacement could be organic clarified butter (or ghee), which is butter that has had the milk solids and water separated from the butterfat. It also works great for frying since the rendering process yields butter with a higher smoke point. Olive or canola oil can also be used, but since I use the organic unrefined olive oil I don’t recommend it for frying; the unrefined has a lower smoke point, but is much healthier for you. Goat products are also an option when it comes to finding dairy and soy replacements, assuming you’re not allergic to them. I am not a fan of the taste of either goat milk or butter (it’s kind of “goaty”, a term only familiar to those who have tried goat products), but I do like goat cheese, and it comes in many varieties. “Woolwich” makes a great tasting cheddar and mozzarella, and you’ll never know it’s not from a cow.
Now that we’ve covered the “soy free” dairy replacements lets take a look at the soy replacements. For any recipe calling for vegetable oil or Crisco oil, you can use olive or canola oil instead; coconut oil is also an option, and the flavor compliments certain foods nicely. I recommend making chicken broths from scratch, they’re not hard and always taste better than store bought, but if a recipe only calls for 1 cup or less use “Imagine” Organic Free Range Chicken Broth and/or Stock (read labels as some varieties may contain soy); this can also be used as a replacement for bouillon cubes. Now if you’re one who bakes often, than you will definitely need a replacement for shortening and butter, and for that I suggest palm oil; “Spectrum” makes a great tasting organic palm oil.
Food allergies should never be a reason to give up on meal ideas. Whether you’re cooking or baking, there are many great tasting ingredient alternatives available for both soy and dairy allergies. I’ve been dealing with food allergies for some time now, and despite the challenges I’ve never eaten healthier. Eating healthy is a choice I’ve made, but menu limitations were never an option.
Saturday, January 24, 2009
Soy Allergy Awareness
Allergies are becoming more and more of a hot topic these days, especially food allergies. Just about any type of food you can think of can be an allergen, from some of the most feared, peanut and seafood, to some of the lesser known, broccoli and bananas. From a dairy allergy, one of the fastest growing allergies, to a gluten allergy, one of the most widely recognized by food manufacturers, there’s no denying food allergies are quickly becoming an epidemic in this country. Then there’s soy, a food that holds a place on the list of the 8 most common food allergies, yet it doesn’t seem to receive nearly as much attention as it should. A food that in some way shape or form is in nearly all prepackaged processed foods, despite it’s increasingly growing numbers of those being diagnosed. Just like the late Rodney Daingerfield, “this allergy gets no respect”, but why?
For starters look what it’s up against. Name one other allergen that’s marketed as some sort of wonder food by nutritionists and advertisers alike. It’s even marked as a healthy replacement for another popular allergen, dairy, despite being a very serious allergen in it’s own right. There are hundreds of products marketed as “gluten free”, yet I can count all those marketed as “soy free” on one hand. The soy industry is so enormous and profitable, and its product so widely used for so many different applications, that only one other food can challenge it as being more diversely used; corn.
Isn’t it ironic that for such a supposedly “healthy” food, the products that use soy so readily are absolutely NOT healthy? If your diet is high in prepackage precooked ready-to-eat meals, if the grocery store aisles you do most of your food shopping down are the cereal aisle, the snack aisle, and the freezer aisles, if you eat out frequently then your consuming soy in every bight. It’s the oil used for frying (vegetable oil), it’s the preservatives, additives, and fillers used in all processed foods, and this association makes it a part of some of the biggest causes of death in this country; obesity, heart disease, and high cholesterol. This is soy, the “wonder food”. It’s no wonder a blind eye is turned to such a serious allergen. Money trumps all, and there’s obviously plenty of it to be made with this bean.
So what if anything can be done change this way of thinking? What can be done to shed a light on such an overlooked allergy? It takes people like me, like you, or anyone who suffers from the excruciating sometimes-unbearable pain caused by this allergy. It takes the voices of many to stop such deep pockets, and all they buy. The truth is though your health is in your hands, so take control. A healthy diet rich in fresh organic produce, organic whole grains, and other minimally processed organic foods will not only provide you a soy free diet, but will put you in the best health of your life. So what are you waiting for, eat soy free!
For starters look what it’s up against. Name one other allergen that’s marketed as some sort of wonder food by nutritionists and advertisers alike. It’s even marked as a healthy replacement for another popular allergen, dairy, despite being a very serious allergen in it’s own right. There are hundreds of products marketed as “gluten free”, yet I can count all those marketed as “soy free” on one hand. The soy industry is so enormous and profitable, and its product so widely used for so many different applications, that only one other food can challenge it as being more diversely used; corn.
Isn’t it ironic that for such a supposedly “healthy” food, the products that use soy so readily are absolutely NOT healthy? If your diet is high in prepackage precooked ready-to-eat meals, if the grocery store aisles you do most of your food shopping down are the cereal aisle, the snack aisle, and the freezer aisles, if you eat out frequently then your consuming soy in every bight. It’s the oil used for frying (vegetable oil), it’s the preservatives, additives, and fillers used in all processed foods, and this association makes it a part of some of the biggest causes of death in this country; obesity, heart disease, and high cholesterol. This is soy, the “wonder food”. It’s no wonder a blind eye is turned to such a serious allergen. Money trumps all, and there’s obviously plenty of it to be made with this bean.
So what if anything can be done change this way of thinking? What can be done to shed a light on such an overlooked allergy? It takes people like me, like you, or anyone who suffers from the excruciating sometimes-unbearable pain caused by this allergy. It takes the voices of many to stop such deep pockets, and all they buy. The truth is though your health is in your hands, so take control. A healthy diet rich in fresh organic produce, organic whole grains, and other minimally processed organic foods will not only provide you a soy free diet, but will put you in the best health of your life. So what are you waiting for, eat soy free!
Wednesday, November 26, 2008
Dairy Replacements
Below is a list of dairy and dairy related foods that I have since cut from my diet, along with the products I have discovered along the way that best replace them. My wife and I use these replacements, and for the most part have found them to work seamlessly in all our recipes. Next to each one I have added what I feel to be some useful comments and cautions, as well as a list of the brands that I’ve found to be the safest, best tasting, and healthiest substitutes for me.
Allergen---------------->Replacement
Milk---------------------->So Delicious Coconut Milk (soy/dairy/gluten Free)
*Comes in Original, Unsweetened, and Vanilla flavors
---------------------------->Almond milk (Read labels some brands contain soy)
*Pacific Organic Almond Milk (Comes in both regular and vanilla flavored)
---------------------------->Rice milk (closer to skim milk; not my first choice)
*Pacific All Natural Rice Milk (Comes in both regular and vanilla flavored)
---------------------------->Hazelnut milk (Very Tasty)
*Pacific All Natural Hazelnut Milk (Comes in both regular and vanilla flavored)
*You may notice that I haven’t listed goat’s milk as a milk replacement. That’s because I have experienced dairy allergy symptoms when using powdered goat’s milk in its place. Ironically though I have not experienced this with either goat cheese or goat’s milk ice cream, as you will see them listed below.
Cream------------------->Organic canned Coconut Milk (not low fat variety) or any of above 'milk replacements' with added Tapioca or Coconut Flour (add to desired consistency)
Cheese------------------>Goat Cheese (Be sure to be tested for allergies!)
*Woolwich (Canadian Goat Cheese): Cheddar / Mozzarella
*Solera (Spanish Goat Cheese): Rosey Goat, Winey Goat,
*Watch for “country of manufacture”. I tend to go with cheeses made outside the U.S, I've found there’s less of a chance it will contain a mix of goat and cow’s milk.
Butter------------------>Goat or Sheep's Butter
--------------------------->Olive Oil (Not for cooking, meal topper only)
*Organic Unrefined Extra Virgin olive oil
----------------------------->Organic Raw Coconut Oil (for all your cooking or recipe needs)
Ice Cream---------------> Look for Low Sugar varieties
------------------------------>Goat’s Milk Ice Cream
*La Loo’s Black Mission Fig (Read labels; some of the other flavors contain Lecithin)
------------------------------>Hemp Milk Ice Cream (Soy Dairy and Gluten Free)
*Living Harvest; (Vanilla and Coconut flavor are my favorites)
------------------------------>Coconut Milk Ice Cream (Soy Dairy and Gluten Free)
*Always read labels, some flavors may contain Lecithin!
Shortening------------->Palm Oil
*Spectrum Organic Palm Oil
*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes to food allergies, what’s ok for one person may not be ok for you!
(Soy Replacements)-------->NEXT
Allergen---------------->Replacement
Milk---------------------->So Delicious Coconut Milk (soy/dairy/gluten Free)
*Comes in Original, Unsweetened, and Vanilla flavors
---------------------------->Almond milk (Read labels some brands contain soy)
*Pacific Organic Almond Milk (Comes in both regular and vanilla flavored)
---------------------------->Rice milk (closer to skim milk; not my first choice)
*Pacific All Natural Rice Milk (Comes in both regular and vanilla flavored)
---------------------------->Hazelnut milk (Very Tasty)
*Pacific All Natural Hazelnut Milk (Comes in both regular and vanilla flavored)
*You may notice that I haven’t listed goat’s milk as a milk replacement. That’s because I have experienced dairy allergy symptoms when using powdered goat’s milk in its place. Ironically though I have not experienced this with either goat cheese or goat’s milk ice cream, as you will see them listed below.
Cream------------------->Organic canned Coconut Milk (not low fat variety) or any of above 'milk replacements' with added Tapioca or Coconut Flour (add to desired consistency)
Cheese------------------>Goat Cheese (Be sure to be tested for allergies!)
*Woolwich (Canadian Goat Cheese): Cheddar / Mozzarella
*Solera (Spanish Goat Cheese): Rosey Goat, Winey Goat,
*Watch for “country of manufacture”. I tend to go with cheeses made outside the U.S, I've found there’s less of a chance it will contain a mix of goat and cow’s milk.
Butter------------------>Goat or Sheep's Butter
--------------------------->Olive Oil (Not for cooking, meal topper only)
*Organic Unrefined Extra Virgin olive oil
----------------------------->Organic Raw Coconut Oil (for all your cooking or recipe needs)
Ice Cream---------------> Look for Low Sugar varieties
------------------------------>Goat’s Milk Ice Cream
*La Loo’s Black Mission Fig (Read labels; some of the other flavors contain Lecithin)
------------------------------>Hemp Milk Ice Cream (Soy Dairy and Gluten Free)
*Living Harvest; (Vanilla and Coconut flavor are my favorites)
------------------------------>Coconut Milk Ice Cream (Soy Dairy and Gluten Free)
*Always read labels, some flavors may contain Lecithin!
Shortening------------->Palm Oil
*Spectrum Organic Palm Oil
*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes to food allergies, what’s ok for one person may not be ok for you!
(Soy Replacements)-------->NEXT
Soy Replacements
Below is a list of soy related foods that I have since cut from my diet, along with the products I have discovered along the way that best replace them. My wife and I use these replacements, and for the most part have found them to work seamlessly in all our recipes. Next to each one I have added what I feel to be some useful comments and cautions, as well as a list of the brands that I’ve found to be the safest, best tasting, and healthiest substitutes for me.
*The best way I’ve found to avoid soy is to eat fresh foods, and to cook meals from scratch with fresh ingredients.
Allergen----------------------------------->Replacement
Soy Sauce-------------------------------->Balsamic Vinegar
Teriyaki Sauce-------------------------->Homemade (see below)
Balsamic Vinegar/Brown Sugar/Molasses/Garlic/Olive Oil
Vegetable Oil---------------------------->I believe only Healthy Saturated Fats should be used for cooking such as lard, and coconut oil.
Soy Milk--------------------------------->See Dairy Replacements- Milk
Non-Dairy Coffee additives------->Drink it black (It’s the healthy way to go!)
Yogurt/Ice Cream-------------------->See Dairy Replacements- Ice Cream
*Always read labels, some brands and flavors contain Lecithin
Canned fish----------------->Wild Alaskan Salmon or Sardines (in water)
*Be VERY careful with canned fish; even packed in water many contain vegetable oil (Soy)
Vitamin/Supplements------------->Whole food supplements
*Most multi vitamins contain soy or vitamin E (d-alpha tocopherals)
*There is no substitute for eating healthy, fresh, unprocessed foods!
Peanut Butter----------------------->Old Style Organic freshly ground peanuts
*I’ve read that in some cases, people who have a soy allergy can also be allergic to peanuts (they're both legumes). I was beginning to believe that I fell into this mold, despite the fact that I was tested for a peanut allergy and came up negative. That is until I stumbled upon 100% freshly ground peanuts with no preservatives, at my local grocery and health food store. I’m convinced the problem I was having with the processed peanut butter was that even brands that don’t contain soy, were most likely processed in a plant that also process soy!
*Make sure you’ve been tested for a peanut allergy, especially if you suspect one!
Preserves / Fruit Spreads--------> Crofter's (their fruit spreads have no added sugar)
Chocolate Chips-------------------->Enjoy Life semi sweet chocolate chips
*These contain no artificial ingredients and are Soy, Dairy, and Gluten Free, not to mention they taste great!
*I use this with oat milk to make chocolate milk; tastes great!
Cereal----------------------------------->I do not believe cereal is part of a healthy diet. Even "healthier" choices contain added sugar and of course grains, both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart disease, cancer, etc.
Oatmeal------------------->I do not believe oatmeal is part of a healthy diet. Even "healthier" choices may contain added sugar and of course grains (oats), both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart disease, cancer, etc.
Pancake mix------------------------->Homemade Coconut Flour Pancake mix (See recipe section!)
Crackers------------------------------->Look for *Gluten Free with NO added sugar if you must.
Bread---------------------------------->Palio Bread
Croutons---------------------------->Homemade (and Gluten Free) if you must!
Bread crumbs--------------------->Gillians Gluten Free
*Homemade is always the healthiest and safest choice!
Salad Dressing-------------------->Olive Oil and Balsamic/Apple Cider/Red Wine Vinegar
*Combine your favorite organic style vinegar with organic unrefined olive oil and some organice red pepper flakes, garlic powder, parsley and oregano and shake or mix well. Simple healthy and tastes great!
*Avoid pre made salad dressings!
Fruit Juice------------------------>I believe fruit juices should be avoided due to its high sugar content, both added and naturally occurring.
Seasoned Rice Mixes--------->Organic Long Grain White Rice, Quinoa, Amaranth, or other Gluten Free grain verities
Mixed Nuts------------------------>Individually packaged nuts (shelled or in the shell)
*Read labels due to cross contamination during packaging!
Canned Soups/Broths-------->Stick with homemade (See recipe section!)
----------------------------------------->Some Organic varieties (read labels; some contain soy)
*Imagine Organic Free Range Chicken Broth
*Imagine Organic Chicken or beef Cooking Stock (contains Natural Flavors)
Mixed Spices---------------------->Stick with pure individual spices
*Simply Organic is the brand I like
Sauces/Marinates-------------->Homemade (They’re easy, healthy and taste better!)
Bouillon Cubes------------------>See "Broths" above
Frozen Vegetables-------------->Fresh is best!
*Any frozen vegetable with a sauce most likely contains soy!
Ketchup---------------------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*Also try kosher.
Mayonnaise----------------------->Spectrum Organic Canola Mayonnaise
Packaged Foods----------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*I’ve also had some luck with Kosher products or International Brands.
*When buying prepackaged foods, always look for Organic products. Choose those with the fewest ingredients, while avoiding unnecessary preservatives, additives, and food colorings.
Moisturizers--------------------->Organic Raw Coconut Oil
Soaps/Shaving Cream---------->Organic Palm Oil or Goats Milk based soaps
*Check your local health food store.
*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes food allergies, what’s ok for one person may not be ok for you!
*The best way I’ve found to avoid soy is to eat fresh foods, and to cook meals from scratch with fresh ingredients.
Allergen----------------------------------->Replacement
Soy Sauce-------------------------------->Balsamic Vinegar
Teriyaki Sauce-------------------------->Homemade (see below)
Balsamic Vinegar/Brown Sugar/Molasses/Garlic/Olive Oil
Vegetable Oil---------------------------->I believe only Healthy Saturated Fats should be used for cooking such as lard, and coconut oil.
Soy Milk--------------------------------->See Dairy Replacements- Milk
Non-Dairy Coffee additives------->Drink it black (It’s the healthy way to go!)
Yogurt/Ice Cream-------------------->See Dairy Replacements- Ice Cream
*Always read labels, some brands and flavors contain Lecithin
Canned fish----------------->Wild Alaskan Salmon or Sardines (in water)
*Be VERY careful with canned fish; even packed in water many contain vegetable oil (Soy)
Vitamin/Supplements------------->Whole food supplements
*Most multi vitamins contain soy or vitamin E (d-alpha tocopherals)
*There is no substitute for eating healthy, fresh, unprocessed foods!
Peanut Butter----------------------->Old Style Organic freshly ground peanuts
*I’ve read that in some cases, people who have a soy allergy can also be allergic to peanuts (they're both legumes). I was beginning to believe that I fell into this mold, despite the fact that I was tested for a peanut allergy and came up negative. That is until I stumbled upon 100% freshly ground peanuts with no preservatives, at my local grocery and health food store. I’m convinced the problem I was having with the processed peanut butter was that even brands that don’t contain soy, were most likely processed in a plant that also process soy!
*Make sure you’ve been tested for a peanut allergy, especially if you suspect one!
Preserves / Fruit Spreads--------> Crofter's (their fruit spreads have no added sugar)
Chocolate Chips-------------------->Enjoy Life semi sweet chocolate chips
*These contain no artificial ingredients and are Soy, Dairy, and Gluten Free, not to mention they taste great!
*I use this with oat milk to make chocolate milk; tastes great!
Cereal----------------------------------->I do not believe cereal is part of a healthy diet. Even "healthier" choices contain added sugar and of course grains, both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart disease, cancer, etc.
Oatmeal------------------->I do not believe oatmeal is part of a healthy diet. Even "healthier" choices may contain added sugar and of course grains (oats), both of which affect the body's natural insulin response resulting in a chronic auto-immune diseases such as diabetes, heart disease, cancer, etc.
Pancake mix------------------------->Homemade Coconut Flour Pancake mix (See recipe section!)
Crackers------------------------------->Look for *Gluten Free with NO added sugar if you must.
Bread---------------------------------->Palio Bread
Croutons---------------------------->Homemade (and Gluten Free) if you must!
Bread crumbs--------------------->Gillians Gluten Free
*Homemade is always the healthiest and safest choice!
Salad Dressing-------------------->Olive Oil and Balsamic/Apple Cider/Red Wine Vinegar
*Combine your favorite organic style vinegar with organic unrefined olive oil and some organice red pepper flakes, garlic powder, parsley and oregano and shake or mix well. Simple healthy and tastes great!
*Avoid pre made salad dressings!
Fruit Juice------------------------>I believe fruit juices should be avoided due to its high sugar content, both added and naturally occurring.
Seasoned Rice Mixes--------->Organic Long Grain White Rice, Quinoa, Amaranth, or other Gluten Free grain verities
Mixed Nuts------------------------>Individually packaged nuts (shelled or in the shell)
*Read labels due to cross contamination during packaging!
Canned Soups/Broths-------->Stick with homemade (See recipe section!)
----------------------------------------->Some Organic varieties (read labels; some contain soy)
*Imagine Organic Free Range Chicken Broth
*Imagine Organic Chicken or beef Cooking Stock (contains Natural Flavors)
Mixed Spices---------------------->Stick with pure individual spices
*Simply Organic is the brand I like
Sauces/Marinates-------------->Homemade (They’re easy, healthy and taste better!)
Bouillon Cubes------------------>See "Broths" above
Frozen Vegetables-------------->Fresh is best!
*Any frozen vegetable with a sauce most likely contains soy!
Ketchup---------------------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*Also try kosher.
Mayonnaise----------------------->Spectrum Organic Canola Mayonnaise
Packaged Foods----------------->Organic (Read labels, organic doesn’t mean Soy Free!)
*I’ve also had some luck with Kosher products or International Brands.
*When buying prepackaged foods, always look for Organic products. Choose those with the fewest ingredients, while avoiding unnecessary preservatives, additives, and food colorings.
Moisturizers--------------------->Organic Raw Coconut Oil
Soaps/Shaving Cream---------->Organic Palm Oil or Goats Milk based soaps
*Check your local health food store.
*As a rule of thumb always read labels, be aware of your own specific allergies, and keep a daily journal to record your body’s reactions to the food you eat. Never take someone else’s word for it when it comes food allergies, what’s ok for one person may not be ok for you!
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