Cooking with Allergies

People with allergies are growing in numbers. Many people are now familiar with gluten allergies and people who have intolerances to wheat, oats, rye and barley. Gluten can be found in the least likely of places including soy sauce, condiments and broth. People with gluten allergies must be very careful and read packages carefully. Reactions to gluten can life threatening or simply just uncomfortable and inconvenient.

Many recipes substitute nut flour in place of wheat flour in recipes, but people with both nut and wheat intolerances will not find this solution optimal. Nut allergies are just as life threatening as gluten allergies. Rice flour is a good alternative for people with both nut and wheat intolerances. Corn flour, corn meal, potato starch flour and tapioca flour are also good alternatives. 

Soy flour is also available, but many people are also allergic to soy. Rice flour, corn flour or potato starch flour are safer choices for people with allergies, but these choices are not as effective in fighting free radicals or cancer. Substitute any of these flours in place of wheat flour, and allergy-laden people can eat most any dish. 

Also, be cognizant of people with shell-fish and caffeine allergies as this could affect food preparation. People with caffeine allergies cannot have coffee, tea, green tea, soda or most chocolate. Here is an example of a gluten-free, nut-free, caffeine-free and shell fish-free recipe: 


• Four cups of Brussels sprouts, cut in half

• One-half pound of whole mushrooms

• One-half cup of chopped fresh parsley

• Fresh lemon juice

• Five tablespoons of butter or olive oil

• Salt and pepper to taste


1. Cook Brussels sprouts for 15 minutes in boiling water or stem in a rice cooker.

2. Strain through a colander.

3. Melt butter or heat olive oil in a large skillet over medium high heat. 

4. Sautee’ mushrooms until browned lightly.

5. Combine Brussels sprouts with mushrooms 

6. Add parsley and lemon juice.

7. Serve immediately.

Living With Allergies Does Not Mean Living Without Flavorful Food
There are numerous recipes available to help people manage their food allergies. For instance, quinoa is another good option for people with wheat intolerances or gluten allergies. Join forums to learn how to lead a healthy life with allergies.