The tips in the following article are very helpful at identifying likely sources, both obvious and hidden, of some of the most common allergens. In addition, some excellent suggestions are given for ways to change recipes by using substitutions that do not include allergens. Use this overview as an aide to preparing healthy, delicious meals that will keep your friends and family coming back for more.
Note: I highly suggest not using or substituting with soy milk or unfermented soy when putting together your favorite recipe. Not only is it high on the list of common allergens for many people, but soy can also mimic hormones in the body. When using pre-packaged foods be sure to read the ingredient list thoroughly, as some form of soy is found in just about everything. Fermented soy used as a condiment is the exception, and actually recommended since many who are allergic to soy can consume fermented soy without concern.
Guide to Food Allergies and Special Eating Needs
By EatingWell, EatingWell.com
Following the guide below can help you prepare a meal for someone with food allergies or other special eating needs. Hidden sources are not as elusive as they were before it became mandatory to list, in plain language, ingredients derived from the "Big Eight" allergens. But you still need to read labels. We have simplified that job by identifying some foods in which these risky ingredients are common.
We also offer ways to modify favorite dishes so all can enjoy them. Note: The information in this chart is not a substitute for professional medical advice. Since allergies and intolerances are quite variable, its best to ask your guests about their specific restrictions before you start planning a dinner menu.
| The Big Eight | Foods to Avoid | Common Hidden Sources | Delicious Swaps and Recipes |
Milk Also relevant to: | Cows milk and all food products including butter, buttermilk, cheese, cream cheese, cream, half and half, ice cream, cottage cheese, yogurt, pudding, sour cream (made from it.) Plus, many (but not all) people who are allergic to cows milk are sensitive to proteins in goats milk and sheeps milk too. | Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, nondairy creamers, commercial breads and rolls, salad dressings and mayonnaise. | * Substitute an equal amount of rice milk, soymilk or almond milk in recipes. |
Egg Also relevant to: | Eggs. Note: Some people are so sensitive to egg proteins that cooking fumes can stoke an allergic reaction. | Ice creams, egg substitutes, pastas, candies, hot dogs, meatballs, breads, rolls and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan. | * Sub mashed avocado, hummus or tapenade for mayo on sandwiches. |
| Peanut | Peanut butter, mixed nuts, beer nuts, peanut oil. Note: Experts often caution those with peanut allergies to avoid tree nuts, due to cross-contamination risks. Plus, about one-third of those with an allergy to peanuts (which are legumes like beans) have or will develop an allergy to one or more true nuts, which grow on trees. | Sauces used in ethnic(Asian, African and Mexican) meals (e.g., mole), candy, chocolate, sunflower seeds and nut butters (which often are processed on shared equipment, so read labels to find ones that keep peanuts separate), some natural and artificial flavors and many other foods (i.e., read labels of all processed foods). | * Dip apples in a little honey instead of peanut butter. |
| Tree Nuts | Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts, and more. Note: Experts often caution those with tree nut allergies to avoid peanuts too. (See explanation above.) | Cereals, chocolate, candies, marzipan, nougat, mortadella, pesto and some natural and artificial flavors (i.e., read labels of all processed foods). | * Mix your own nut-free trail mix with a variety of favorite cereals, raisins and banana chips. |
Fish Also relevant to: * vegans | Fish including tuna, salmon, catfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating shellfish and other seafood. | Caesar salad dressings (many contain anchovy paste), Worcestershire sauce, fish sauce, caponata, imitation crab meat (a.k.a., surimi). | * Blend olives and sun-dried tomatoes into cream cheese as a substitute for smoked salmon on a bagel. |
Shellfish Also relevant to: * vegans | Shrimp, crab, lobster, crawfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating fish and other seafood. | Fish stocks, flavorings (anything labeled "natural and/or artificial flavorings" may contain fish by-products). | * Try risotto cakes instead of crab cakes. (Rice and Corn Cakes with Spicy Black Beans recipe) |
| Soy | Soymilk, tofu, tempeh, edamame, soybeans, soy protein isolate, soy sauce, soy nuts, TVP or textured vegetable protein (defatted soy flour), tamari, miso. | Tuna, deli meats, hot dogs, vegetable broth, vegetable starch, textured vegetable protein, cereals, infant formulas, sauces, soups, many vegetarian products. | * Make a stir-fry with seitan (wheat gluten) or chicken, plus veggies, ginger and garlic (skip the soy sauce!). |
Wheat Also relevant to: * people with celiac disease | Wheat-based pastas, cereals, breads, bran; wheat germ, wheat berries, semolina (a type of wheat used to make pasta), kamut (used in cereals, crackers and pasta), bulgur, seitan. | Ice creams, bouillon cubes, potato chips, deli meats, French fries, soy sauce, many processed snacks (too many to list), breadcrumbs, couscous, spelt, hot dogs. | * Experiment with different pastas, including those made from corn, brown rice and quinoa. (Quinoa with Latin Flavors recipe) |
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