If you've ever watched the news, asked your doctor for health advice, or read the infamous Men's Magazine column, you've heard or read the words "eat this, not that." Easy swaps to cut down calories, fat, sugar, carbs - whatever it may be to better your health.
But what about the food swaps that aren't just nutritious, but also allergy friendly? Check out a few of my favorite not-so-famous food swaps for some top food allergens:
1.) Allergen: Eggs. Substitute: Chia seeds. It's hard to name a cake or cookie that recipe that doesn't call for eggs. But if you have chia seeds in the cupboard, you have a solution. Not only are chia seeds rich in fiber and omega-3 fatty acids, when soaked in water they become very jelly-like and can replace eggs in any baked-good recipe. Simply combine 1 tbsp chia with 3 tbsp water and let sit for 5-10 min or until the texture is gooey, like an egg yolk.
2.) Allergen: Wheat (or gluten). Substitute: Cauliflower. I know...the bland cruciferous veggie doesn't really come to mind when you think pizza crust, but don't knock it 'til you try it! For a low-carb, nutrient-dense substitute to pizza crust, grind some cauliflower into a flour-like substance (the finer the better!) in a food-processor. To obtain the desired consistency, you'll likely need to add some sort of binding ingredient like eggs or cheese. We dare you to try it - don't forget to share your recipes!
3.) Allergen: Peanuts or Nuts. Substitute: Sunflower seeds. PB&J's or almond butter sandwiches are not only easy to make, but they're a quick high-energy snack or meal for kids in school. But when you, your child, or your child's friends have a peanut or nut allergy, you know that PB&J's are out of the question. Have you tried a SB&J? That's right - sunflower seed butter and jelly sandwich. Go to the store and get yourself a jar. You'll thank me later.