Recipes for Allergies & Intolerances
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Knowing that you need to change your diet is one thing. Having the practical information and tools to do it is another. Making long term dietary changes usually requires finding new recipes and working out how to adapt your favourites. If this feels overwhelming I can help.
Included are a few examples of how recipes can be modified to suit various allergies and food intolerances. As the world of food sensitivities is a complex one, not all recipes may be suitable for your individual health problems. So please follow the advice of your health professional if in doubt about any ingredient or cooking method. The following recipes and information are examples of allergy friendly ideas that are great for gut health. If you are struggling with recipes or menu planning please get in touch. I offer a menu assessment and revision service. I can work with you to provide new recipes and modify your current favourites. I can even provide a detailed nutritional assessment of your current eating plan: letting you know if your current eating habits are leaving you at risk of nutritional imbalances or inadequacies |
The following recipes are based on whole, natural foods which make them rich in important nutrients. I have deliberately selected savoury recipes that are high in vegetables and sweet recipes that contain nutrient dense foods and minimal added sugars and processed ingredients
DISCLAIMER: Some of these recipes are links to external websites listed in my "Links & Resources" page. Please note that I do NOT support or endorse the content of any external websites. The recipes are included here as they are good examples of healthy dishes that are also suitable for many food intolerances and allergies. The content of these external websites may also change without notice - so if a recipe appears to contain ingredients that are unsuitable for your food sensitivities please let me know and/or consult your dietitian or doctor before using
Breakfast
Banana Pikelets: Free From Nuts, Seeds, Dairy, Soy, Gluten, No Added Sugars or Refined Starches. Low in Salicylates and Glutamates. Could be made grain free and moderate in Amines. Low in FODMAPs. A naturally sweet and tasty breakfast or let cool for a great snack See More
Mexican Eggs: Free from Nuts, Seeds, Dairy, Soy, Gluten, Refined Starches, No Added Sugars. Could be made low in FODMAPs. A one-pan, low fuss breakfast or brunch See More
Main Meals
Chicken, Pumpkin & Parsnip Soup: Free from Nuts, Seeds, Dairy, Soy, Eggs, Fish, Shellfish, Gluten, Refined Grains and Added Sugars See More
Balsamic Mushroom & Tomato Salad: Free from Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches and added Sugars See More
Salmon & Spiced Cauliflower Rice. Free from: Seeds, Dairy, Soy, Eggs, Gluten, Grains, No Added Sugars, Can easily be made Nut free, Could be made moderate in Salicylates, Amines and Glutamates, Could be made low in FODMAPs See More
Chicken & Pumpkin Hotpot. Free from: Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches, Sugars. Could be made low-moderate in Salicylates, Amines and Glutamates. Could be made low in FODMAPs See More
Not Quite Curry: Free from Seeds, Dairy, Soy, Eggs, Fish, Shellfish, Gluten, Low in Salicylates, Amines and Glutamates. A spice free curry alternative. I recommend you add an extra cup of tolerated vegetables such as beans, potato and choko during the last 10 minutes of cooking. See More
Not Quite Babotie: Free from: Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches, No Added Sugars, Could be made Egg free, Could be made low- moderate in Salicylates, Amines and Glutamates, Could be made low in FODMAPs. A mince and vegetable dish that is almost like a fritatta See More
Sides and Sauces
Miracle Mash: Free from Nuts, Seeds, Egg, Fish, Shellfish, Gluten, Refined Starches. Low in Amines and moderate in Salicylates. Can easily be made dairy free and low in salicylates. Mashed potatoes with other veggies and good stuff sneaked in See More
Sandra’s No-Tomato Sauce: Free from Nuts, Seeds, Egg, Dairy, Soy, Fish, Shellfish, Gluten and Refinded Starches. Low in Amines and Moderate in Salicylates*. A tomato free, vegetable rich sauce that can be used to help make a bolognaise alternative or nearly anywhere tomato sauce is used See More
* To make low in salicylates sub carrot with saffron and increase celery
That "Cheese" Sauce: Free from Dairy, Soy, Egg, Seeds, Fish, Shellfish,Gluten & Refined Starches. Low in Salicylates and Amines. Can be made nut free: A vegetable rich alternative to cheese sauce. Almost a meal on its own and great to use with pasta, steamed vegetables or anywhere you would normally use a white/cheese sauce See More
* To make nut free sub cashews with chickpeas, white beans or cauliflower
Treats
Chocolate. Free from: Nuts, Seeds, Eggs, Dairy, Soy, Wheat, Gluten, Refined Starches. Can be made low in Salicylates and low FODMAP. Recipe requires a Thermomix or similar high speed blender with a heating element. Note the recipe gives the option to use nuts, but they can easily be left out See More
One -Ingredient Banana Ice cream: Free from: Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches. Low in Salicylates. Healthy enough for an everyday snack. A simple creamy treat for almost anyone. If you can tolerate nuts then try adding 1-2 tablespoons of a nut paste to take this dessert to another level. Alternatively add extra fruit such as mango or berries for variety See More
Marshmallows. Free From: Nuts, Seeds , Eggs, Dairy, Soy, Wheat, Gluten, Refined Starches, Salicylates, Amines , Glutamates. See More
* To make low FODMAP swap honey for maple syrup or preferred sweetener
Smugglers Banana Cake: Free from: Nuts, Seeds, Dairy, Soy, Wheat, Gluten, Refined Starches, Low in Added Sugars. Healthy enough to be an everyday snack See More.
For a similar recipe that may be easier to modify for food chemical sensitivities also check out the Magic Bean Cake See More
Sweet Potato Blender Muffins: Free from Seeds, Dairy, Soy, Gluten, Refined Starches. Could easily be made Nut Free* See More
* To make Nut free swap almond butter for margarine/butter or seed paste
Misc
Vegetable Stock Concentrate: Free from Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches. Low in Salicylates and Amines. Add flavour without food chemicals and other nasties. Can be easily adjusted with other tolerated vegetables, herbs and flavourings to make low FODMAP and/or suitable for other diets See More
Bone Broth: Free from Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches and added Sugars. Can easily be made without fish and shellfish and low in Salicylates and FODMAPs. A nutritious base for stocks, soups, casseroles, sauces and gravies See More
DISCLAIMER: Some of these recipes are links to external websites listed in my "Links & Resources" page. Please note that I do NOT support or endorse the content of any external websites. The recipes are included here as they are good examples of healthy dishes that are also suitable for many food intolerances and allergies. The content of these external websites may also change without notice - so if a recipe appears to contain ingredients that are unsuitable for your food sensitivities please let me know and/or consult your dietitian or doctor before using
Breakfast
Banana Pikelets: Free From Nuts, Seeds, Dairy, Soy, Gluten, No Added Sugars or Refined Starches. Low in Salicylates and Glutamates. Could be made grain free and moderate in Amines. Low in FODMAPs. A naturally sweet and tasty breakfast or let cool for a great snack See More
Mexican Eggs: Free from Nuts, Seeds, Dairy, Soy, Gluten, Refined Starches, No Added Sugars. Could be made low in FODMAPs. A one-pan, low fuss breakfast or brunch See More
Main Meals
Chicken, Pumpkin & Parsnip Soup: Free from Nuts, Seeds, Dairy, Soy, Eggs, Fish, Shellfish, Gluten, Refined Grains and Added Sugars See More
Balsamic Mushroom & Tomato Salad: Free from Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches and added Sugars See More
Salmon & Spiced Cauliflower Rice. Free from: Seeds, Dairy, Soy, Eggs, Gluten, Grains, No Added Sugars, Can easily be made Nut free, Could be made moderate in Salicylates, Amines and Glutamates, Could be made low in FODMAPs See More
Chicken & Pumpkin Hotpot. Free from: Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches, Sugars. Could be made low-moderate in Salicylates, Amines and Glutamates. Could be made low in FODMAPs See More
Not Quite Curry: Free from Seeds, Dairy, Soy, Eggs, Fish, Shellfish, Gluten, Low in Salicylates, Amines and Glutamates. A spice free curry alternative. I recommend you add an extra cup of tolerated vegetables such as beans, potato and choko during the last 10 minutes of cooking. See More
Not Quite Babotie: Free from: Nuts, Seeds, Dairy, Soy, Fish, Shellfish, Gluten, Refined Starches, No Added Sugars, Could be made Egg free, Could be made low- moderate in Salicylates, Amines and Glutamates, Could be made low in FODMAPs. A mince and vegetable dish that is almost like a fritatta See More
Sides and Sauces
Miracle Mash: Free from Nuts, Seeds, Egg, Fish, Shellfish, Gluten, Refined Starches. Low in Amines and moderate in Salicylates. Can easily be made dairy free and low in salicylates. Mashed potatoes with other veggies and good stuff sneaked in See More
Sandra’s No-Tomato Sauce: Free from Nuts, Seeds, Egg, Dairy, Soy, Fish, Shellfish, Gluten and Refinded Starches. Low in Amines and Moderate in Salicylates*. A tomato free, vegetable rich sauce that can be used to help make a bolognaise alternative or nearly anywhere tomato sauce is used See More
* To make low in salicylates sub carrot with saffron and increase celery
That "Cheese" Sauce: Free from Dairy, Soy, Egg, Seeds, Fish, Shellfish,Gluten & Refined Starches. Low in Salicylates and Amines. Can be made nut free: A vegetable rich alternative to cheese sauce. Almost a meal on its own and great to use with pasta, steamed vegetables or anywhere you would normally use a white/cheese sauce See More
* To make nut free sub cashews with chickpeas, white beans or cauliflower
Treats
Chocolate. Free from: Nuts, Seeds, Eggs, Dairy, Soy, Wheat, Gluten, Refined Starches. Can be made low in Salicylates and low FODMAP. Recipe requires a Thermomix or similar high speed blender with a heating element. Note the recipe gives the option to use nuts, but they can easily be left out See More
One -Ingredient Banana Ice cream: Free from: Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches. Low in Salicylates. Healthy enough for an everyday snack. A simple creamy treat for almost anyone. If you can tolerate nuts then try adding 1-2 tablespoons of a nut paste to take this dessert to another level. Alternatively add extra fruit such as mango or berries for variety See More
Marshmallows. Free From: Nuts, Seeds , Eggs, Dairy, Soy, Wheat, Gluten, Refined Starches, Salicylates, Amines , Glutamates. See More
* To make low FODMAP swap honey for maple syrup or preferred sweetener
Smugglers Banana Cake: Free from: Nuts, Seeds, Dairy, Soy, Wheat, Gluten, Refined Starches, Low in Added Sugars. Healthy enough to be an everyday snack See More.
For a similar recipe that may be easier to modify for food chemical sensitivities also check out the Magic Bean Cake See More
Sweet Potato Blender Muffins: Free from Seeds, Dairy, Soy, Gluten, Refined Starches. Could easily be made Nut Free* See More
* To make Nut free swap almond butter for margarine/butter or seed paste
Misc
Vegetable Stock Concentrate: Free from Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches. Low in Salicylates and Amines. Add flavour without food chemicals and other nasties. Can be easily adjusted with other tolerated vegetables, herbs and flavourings to make low FODMAP and/or suitable for other diets See More
Bone Broth: Free from Nuts, Seeds, Eggs, Dairy, Soy, Gluten, Refined Starches and added Sugars. Can easily be made without fish and shellfish and low in Salicylates and FODMAPs. A nutritious base for stocks, soups, casseroles, sauces and gravies See More