Good morning! This is your Wellness Wake Up Call with University of Illinois Extension.
Dealing with food allergies doesn’t mean sacrificing nutrition or flavor. With a bit of creativity and planning, you can make healthy substitutions that keep meals safe and satisfying.
For dairy allergies, plant-based alternatives like almond, oat, or coconut milk can replace cow’s milk in recipes and drinks. Choose unsweetened varieties fortified with calcium and vitamin D to support bone health. Nutritional yeast can be a flavorful, dairy-free substitute for cheese in sauces and seasonings.
For egg allergies, common baking swaps include ¼ cup of unsweetened applesauce, mashed banana, or a flaxseed "egg" (1 tablespoon ground flaxseed + 3 tablespoons water, mixed and left to sit for 5 minutes).
If you're allergic to nuts, consider seeds like sunflower, pumpkin, or chia for snacks and baking. Seed butters like sunflower seed butter can be used in place of peanut or almond butter, offering healthy fats and protein.
For gluten allergies or sensitivities, whole grain alternatives such as brown rice, quinoa, and certified gluten-free oats can provide fiber and important nutrients. Gluten-free flours like sorghum, millet, and brown rice flour work well in many baked goods.
Always read ingredient labels carefully, and when trying new substitutes, introduce them slowly to monitor for any additional sensitivities. With the right swaps, everyone can enjoy nourishing meals safely.
This week, experiment with a new ingredient or new way of cooking your favorite food with one of the substitutions mentioned today. For more ideas and allergy-friendly recipes, visit foodallergy.org.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, nutrition and wellness educator with University of Illinois Extension.
Resources:
· Food Allergy Research and Education https://www.foodallergy.org/
