Cooking with allergies, especially when managing dairy, nut, and wheat allergies, can seem overwhelming at first. But with a few smart swaps and creative recipes, it becomes second nature. Whether you’re adapting family favourites or trying new dairy-free recipes, it’s all about using safe, delicious ingredients without compromising on flavour or texture.
In this post, we’ll explore some allergy-friendly cooking tips and share two simple, tasty nut-free recipes to get you started.
Tips for Allergy-Friendly Cooking
- Read every label. Allergens can be hidden in unexpected places like spice blends, broths, and sauces.
- Stock safe staples. Keep your kitchen equipped with allergy-friendly brands offering options like gluten-free flours (such as rice or oat flour), dairy-free milks (like oat, rice, or coconut milk), and nut-free spreads (like sunflower seed butter).
- Cook from scratch when possible. Pre-made foods often contain hidden allergens. Making meals at home gives you full control over what goes into your food.
- Prevent cross-contamination. Use separate utensils, cutting boards, and pans for allergy-friendly cooking if your kitchen handles allergens.
Recipe 1: Dairy-Free, Nut-Free, Wheat-Free Banana Pancakes
Ingredients:
- 1 ripe banana
- 2 eggs
- 1/4 cup oat flour (certified gluten-free if necessary)
- 1/4 teaspoon baking powder
- Pinch of cinnamon (optional)
- Dairy-free butter or oil for cooking
Instructions:
- Mash the banana in a bowl until smooth.
- Beat in the eggs, then stir in oat flour, baking powder, and cinnamon.
- Heat a non-stick pan over medium heat and lightly grease with dairy-free butter or oil.
- Pour small amounts of batter into the pan and cook for about 2–3 minutes on each side, until golden brown.
- Serve with maple syrup, fresh berries, or a sprinkle of powdered sugar.
These pancakes are naturally sweet, fluffy, and a great option for anyone looking for a quick dairy-free recipe!
Recipe 2: Gluten-Free Pasta Salad (Nut-Free and Dairy-Free)
Ingredients:
- 2 cups cooked gluten-free pasta (like rice or corn pasta)
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup chopped bell peppers
- 1/4 cup black olives (optional)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package instructions. Drain and rinse under cold water to cool.
- In a large bowl, combine the pasta, cucumber, tomatoes, bell peppers, and olives.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the salad and toss well.
- Chill in the refrigerator for 30 minutes before serving for best flavour.
This colourful gluten-free pasta salad is fresh, light, and completely free of dairy, nuts, and wheat!
Allergy-Safe Brands to Try
Finding trusted allergy-friendly brands can make allergy-friendly cooking so much easier. Here are a few that are known for their commitment to safety and transparency:
- Enjoy Life Foods – Specializes in snacks, chocolate, and baking ingredients that are free from 14 common allergens, including dairy, nuts, and wheat.
- Bob’s Red Mill – Offers a range of certified gluten-free flours and baking mixes, perfect for making your own dairy-free recipes at home.
- So Delicious – Provides a wide variety of dairy-free milks, yogurts, and frozen desserts made from coconut, oat, and other plant-based ingredients.
- Sun Butter – A fantastic nut-free alternative to peanut butter, made from roasted sunflower seeds.
- Dahiya or Violife– Makes dairy-free cheeses, pizzas, and dressings that are also free from many other top allergens.
- Made Good – Great for safe snacks like granola bars and crispy squares, free from nuts, dairy, and gluten.
Always double-check labels, as recipes and manufacturing processes can sometimes change.
Share Your Favourites!
Have you tried cooking with allergies? We’d love to hear from you! Share your favourite allergy-friendly cooking tips, recipes, or go-to allergy-friendly brands in the comments below. Let’s inspire and support each other in creating meals that everyone can enjoy!