Organization: Erin Falco RDN, Inc.
Author(s): Veronica Rechten, MSc
Publish Date: 12/09/ 22
Sometimes it can be hard for people with allergies to be able to participate in fun food activities. In this post, we'll help you with some substitutes for allergy-free baking, and share our allergy free sugar cookie recipe so everyone can join in the fun!
A food allergy or sensitivity occurs when a person’s body recognizes a food or ingredient as an invader. The immune system responds by triggering symptoms such as: rashes; trouble breathing; swelling; headache; nausea etc.
If you are aware of a food allergy, finding allergen-free alternatives can be challenging. Make sure to read food labels carefully, and don’t be afraid to ask questions when you’re offered food or drinks.
Unfortunately, sometimes this can mean we feel like we're limited in our selections. Not to worry! There are many ways that we can make substitutions in our meals and baking so that everyone can have fun eating and participating!
Below are some baking substitutions for common allergies:
Tree nuts (walnuts, almonds, pecans)
Sunflower seeds; pumpkin seeds
Almond butter; sunflower seed butter
1Tbsp flax meal + 3Tbsp water
Almond/oat/rice flour OR gf flour blend
Almond, coconut, rice, oat milk
1 cup any dairy free milk + 1Tbs vinegar
Canned coconut cream
Mashed banana or applesauce
Coconut milk yogurt
To save you the trouble of creating your own allergy-free recipe, we have a great sugar cookie recipe for you for the holidays! Roll it out and decorate it just like any holiday cookie you'd normally make.
Ingredients for Cookies:
Gluten free flour blend (try King Arthur 1:1 Measure for Measure blend)
Earth balance butter
Ingredients Royal Icing:
Natural food coloring
Preheat oven to 350
In large bowl mix: flour, baking soda, salt
In another bowl, cream together butter and sugar. Add applesauce, vanilla and oat milk
Mix dry ingredients into wet, a little at a time while mixing
When dough is formed, remove it from the bowl and wrap it in plastic wrap. Refrigerate 1 hr - overnight
After chilling, flour flat surface and roll the dough out about ½” thick.
Once rolled, use cookie cutters of choice to cut out fun shapes
Place on a baking sheet lined with parchment paper. Bake at 350 for 15min or until golden brown on the edges
While baking, mix together all icing ingredients. If too thick, add more milk. Too thin, add powdered sugar. Separate into different bowls and add food coloring to make different colors.
Once fully cooled, decorate as desired and enjoy!
Makes about 12 cookies
If you need more nutritional support, visit us at www.erinfalcordn.com for more posts and webinars, or contact us for a discovery call to become a patient.