Have an allergy?
No worries! Try these ingredients instead!
- Nuts – Seeds. Sunflower, pumpkin, flax, chia, and hemp seeds are all healthy substitutions for anyone with a nut allergy. Another option is beans.
Health benefits:
Seeds are packed with vitamins such as B complex and vitamin E, which aids in a healthy nervous system. Beans are an excellent source of protein and can help lower cholesterol.
- Eggs – Quarter cup of mashed fruit, 1 tablespoon of flaxseed & 3 tablespoons of water, and pureed ¼ cup of soft tofu are all substitutions for 1 egg.
Health benefits:
Mashed fruit not only replaces eggs but is a healthier choice to sweeten your baked goods. Flaxseed is a superfood packed with omega 3 and lignans which can lower the risk of cancer. Tofu is rich in protein, iron, calcium, magnesium and vitamin B1. It’s low in calories and contains no cholesterol which can lower the risk of diabetes, obesity and heart disease.
- Milk – Water, soy milk, almond milk, coconut milk, oat milk, or any other milk that is not from a cow can substitute cow’s milk.
Health benefits:
Soy milk provides a good source of protein, calcium, iron, and vitamin B-12. Almond milk is low in calories, fat and carbs. Coconut milk contains very little carbs and medium-chain triglyceride which help with weight loss. Oat milk provides protein, fiber and contains beta-glucan which helps lower cholesterol and blood sugar levels.
- Shellfish – Artificial seafood such as imitation crab. Meat, grain, or poultry for protein substitutes, Walnuts, flaxseed oil, kale, spinach for omega 3 substitutes.
Health benefits:
Meat, grain and poultry are all good replacements of protein for those with shellfish allergy. Walnuts, flaxseed oil, kale, and spinach are all also excellent sources of omega 3 which promotes overall health.
- Wheat Flour – Flour made from rice, tapioca, or potato.
Health benefits:
Rice flour is gluten-free, high in fiber, and promotes healthy liver function. Tapioca is gluten-free, nut-free, and grain-free, and easy to digest. It’s also high in fiber and cholesterol-free. Potato flour is gluten-free, helps balance blood sugar and boosts good bacteria.
