Edge Express: Creative Culinary Strategies for Managing Food Allergies

This Culinary Connection CE article appeared in the October 2024 issue of Nutrition & Foodservice Edge Express. To view a PDF of this article click HERE.

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Creative Culinary Strategies for Managing Food Allergies

By: Chrissy Carroll, MPH, RD

MANAGING FOOD ALLERGIES is a critical responsibility for the CDM, CFPP. The prevalence of food allergies has increased considerably in the last 30 years. Approximately 33 million Americans have a food allergy, according to FARE (Food Allergy Research & Education). Foodservice managers must employ creative culinary strategies to ensure safe meals in any setting. Let’s look at two approaches to help you navigate this complex challenge.

CREATE STAPLE RECIPES THAT ARE ‘TOP NINE’ ALLERGEN-FREE

Nine food categories are responsible for most food allergies: dairy, soy, eggs, peanuts, tree nuts, wheat, fish, shellfish, and sesame. Consider incorporating recipes without these nine ingredients into your normal menu planning.

Of course, you don’t want to eliminate these ingredients completely from your whole menu. Many allergenic ingredients, like milk and eggs, are nutritionally-dense and offer numerous benefits for those without allergies.

However, having a handful of recipes in your rotation that are “top nine free” can simplify meal service. You’re able to serve safe and enjoyable food without additional work or separate preparation for that particular meal.

When creating new allergy-friendly dishes, it can seem overwhelming at first. Start by thinking about how you can combine a safe protein source, a safe starch, and vegetables into a cohesive meal. If you feel stuck, make a list of your available inventory items from each category, and see what starts to jump out as possible combinations.

Many ultra-processed frozen or packaged products can contain the top nine allergens, so be sure to read labels carefully if you plan to use those. Working with whole food ingredients to develop new recipes from scratch is often easier. For example, you can easily make meatballs that are free from top allergens, but frozen prepared meatballs typically contain wheat, soy, egg, and/or dairy.

Here are a few examples of “top nine free” meal ideas:

Breakfast

• Oatmeal (cooked in water) topped with fruit, maple syrup, and sunflower seed butter
• Breakfast hash with potatoes, onions, bell peppers, and ground turkey
• Sweet potatoes topped with sunflower seed butter, raisins, berries, and honey
• Smoothies made with frozen fruit, leafy greens, juice, and pea protein powder
• Tostada with a corn tortilla, mashed beans, tomato salsa, and avocado
• Blueberry pancakes made with buckwheat flour, oat flour, and oat milk (fun fact: buckwheat is a completely different plant than wheat)
• Fall breakfast quinoa made with cranberries, apples, brown sugar, and cinnamon

Lunches and Dinner

• Roasted chicken thighs with potatoes, carrots, onions, and celery
• Chili with ground beef, bell pepper, onion, tomatoes, and pinto beans
• Baked pork chops topped with sauteed apples and onions, and a side of roasted root vegetables
• Chicken tacos made with corn tortillas, seasoned chicken, beans, pickled red onions, shredded cabbage, and salsa
• Rice and white beans with tomatoes, green chiles, and avocado
• Grilled steak, roasted delicata squash and potatoes, and side salad with homemade oil & vinegar dressing
• Stuffed peppers with rice, lentils, and tomato sauce
• Meatloaf made with ground turkey, applesauce, oats, shredded veggies, and tomato sauce
• Chickpea quinoa salad with parsley, cucumber, and homemade lemon vinaigrette
• Pulled pork and rice bowls with sauteed greens and mango salsa

Important tip: Though less common, people can have allergies to other foods outside of the top nine. If so, you need to determine how to accommodate those students or residents within their ingredient limitations.

PRACTICE INNOVATIVE INGREDIENT SWAPS

Ingredient swaps allow you to modify an existing recipe into a version that’s safe for a particular food allergy. You may keep both standardized recipes on hand, or you might decide the version with the swap addresses nutrition and taste preferences for all.

For example, let’s say you have a few clients with an egg allergy, and cookies are served to clients every Friday. If the traditional recipe contains egg, those clients never get to partake in the sweet treat. If you develop a small-batch egg-free cookie recipe that can be made specifically for those clients, it will foster a sense of inclusion. You might even develop an egg-free cookie that’s so good, it can be made as a large batch and served to the entire group, minimizing your staff’s work.

When thinking about how to substitute, remember that each allergenic ingredient plays a role in a recipe, and the role can vary based on the type of dish. For example, eggs act as a binder in meatloaf, but act as an emulsifier and thickening agent in hollandaise sauce. Understanding these functions will help you choose the best substitute.

As you create new standardized recipes with different ingredients, note that some substitutions may introduce a different allergen – for example, swapping milk (dairy) for soy milk (soy). Think about how to choose the best possible substitution while minimizing changes to nutrition, prep work, or flavor. Sometimes this can mean a few small changes that satisfy everyone’s needs, and other times it may mean small-batch recipes specifically for your clients with allergies.

Let’s look at the top nine allergens, their culinary functions, and substitution options.

1. DAIRY

Functions: Dairy products like milk and cream provide creaminess, moisture, and richness to dishes. Butter delivers flavor in just about any recipe, along with fat and structure in baked goods. Yogurt and sour cream are often used for tanginess (in sauces and spreads), a creamy cooling factor (in toppings), moisture (in cakes and baked goods), or as the base of dips.

Substitution Options:

• Milk alternatives: These include products like soy, almond, oat, coconut, rice, pea protein, or flax milk. They can typically be substituted at a 1:1 ratio for milk (and sometimes cream) in beverages, soups, and sauces. Soy milk and pea protein milk are the most nutritionally similar to cow’s milk, offering comparable protein per cup. Be sure to also consider the flavor impact of the substitute, like canned coconut milk imparting coconut flavor. The latter could be desirable in a curry recipe, but off-putting in a clam chowder.
• Butter alternatives: Many dairy-free butter alternatives have been introduced over the last 10 years. Stick versions typically work better for baking than tub versions, as the latter usually has a higher moisture content. Keep in mind most alternatives contain either soy or tree nuts.
• Nutritional yeast: This is a deactivated yeast product sold for food use, which offers a cheesy, umami flavor. It can work well when substituted for parmesan to top pastas or salads, used in dairy-free sauces, or sprinkled onto popcorn.
• Coconut cream: Sometimes you can specifically order canned coconut cream, but you can also skim the cream from a refrigerated can of coconut milk. It provides a thick, rich texture. It works in soups and curries where cream would traditionally be used, and a coconut flavor would be welcome. It can be used in some baked goods as a substitute for sour cream, yogurt, or heavy cream. And it can be whipped with powdered sugar to create a whipped topping for desserts.
• Tofu: Silken tofu (made from soy) can be used as a substitute for ricotta in creamy fillings like lasagna or stuffed shells. You’ll want to season it well for the recipe.

2. EGGS

Functions: Eggs act as binders and leavening agents in many recipes. They also provide moisture and contribute structure to baked goods.

Substitution Options:

• Applesauce, pumpkin, or mashed bananas: These are great for adding moisture and helping to bind ingredients. On the savory side, applesauce can work well in recipes like meatloaf or meatballs. On the sweet side, you can play around with any of these three in recipes like muffins, pancakes, or brownies. The specific substitution amount will depend on the recipe, but generally ¼ cup of mashed fruit equates to one egg. Some baked goods benefit from an additional ½ teaspoon of baking powder when using these substitutes.
• Flax “eggs:” This is made by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of hot water. It forms a gelatinous texture – very similar to an egg – that offers both moisture and binding in a recipe. It works well as a substitute in heartier baked goods like cookies and quick breads.
• Commercial egg replacers: These are typically made from starches and can work for thickening, binding, and structure. They are best for recipes requiring a neutral flavor and desiring a light, fluffy texture – like in cakes. Note that commercial egg replacers can be pricey.
• Tofu: Firm tofu (made from soy) can be crumbled and used to make a breakfast scramble in place of eggs.

3. WHEAT

Functions: Wheat contains gluten, which provides structure, elasticity, and chew in baked goods, breads, and pasta.

Substitution Options: 

• Wheat-free pastas: There are many on the market these days, commonly made from either legumes (like chickpea pasta) or made from alternative grains like corn and rice flour. They substitute quite well in any pasta dish.
• Gluten-free all-purpose flour blends: These blends typically contain a combination of different gluten-free flours like rice flour, potato starch, and tapioca starch. These can be used as a 1:1 substitute for flour in baked goods like pancakes, muffins, cakes, and more, though recipes sometimes require additional modifications. If your gluten-free blend does not contain xanthan gum, you may want to add that to your recipe. Xanthan gum acts as a binder and helps prevent crumbling.
• Other wheat-free grains: When planning menus, there are many wheat-free grains that can be used in place of pasta. For example, quinoa, rice, amaranth, sorghum, or millet could all be used as substitutes, depending on the type of dish. Starchy vegetables like potatoes and corn can also be used in certain recipes.
• Almond or coconut flour: It’s usually best to look for recipes specifically designed for these ingredients rather than using them as substitutes. Almond flour can significantly impact the texture when substituted. Similarly, coconut flour is incredibly absorbent and cannot be used as a 1-1 substitute.
• Oats: You can grind oats in a blender into a coarse flour, which can be substituted for wheat flour in a variety of recipes like pancakes, muffins, and cookies. They can also be used as a substitute for breadcrumbs in recipes like meatballs or meatloaf. Keep in mind that someone with a wheat allergy can typically consume oats, but there is frequently cross-contamination in processing of oats and wheat. Use safe brands that note they are wheat-/gluten-free. 

4 AND 5. PEANUTS AND TREE NUTS

Functions: These are grouped together since they typically provide similar attributes to a recipe. In baked goods, they may be used to add texture (like crunchy pecans in a muffin) or flavor (like peanut butter swirled into pancake batter). In sauces, they can create a creamy base, like a cashew cream used in a sauce.

Substitution Options:

• Seeds: If you’re using nuts for texture, you can swap them out for roasted shelled sunflower seeds, pumpkin seeds, or hemp hearts. For example, these can be sprinkled on top of a salad, added to a bowl of yogurt, or mixed into baked goods.
• Seed butters: These provide the same creamy consistency as nut butters and are rich in healthy fats. You can use them in smoothies, sauces, baked goods, or as spreads, much like peanut butter or almond butter. Sunflower seed butter is typically the most easily accessible and economical option, though other seed butters do exist.

 6. SOY

Functions: Soy sauce is used in many dishes to add a salty, umami flavor, like in stir-fries. Soy products are also used as a protein source in many vegan or vegetarian entrées, like tofu in a curry. Soy is commonly used as an emulsifier in the form of soy lecithin, which is present in many commercial food products. This can make soy one of the trickier allergens to avoid, so be sure to check all packaged food labels.

Substitution Options:

• Coconut aminos: Coconut aminos offer a similar salty and umami flavor profile and can be used as a soy-free substitute in recipes that call for soy sauce. It works well in stir-fries, marinades, and dressings.
• Beans: If a vegan recipe contains tofu as the primary protein source, and someone has a soy allergy, consider swapping it for some form of beans instead. For example, tofu curry could easily be transformed into chickpea curry.

7 AND 8. FISH AND SHELLFISH

Functions: These are grouped since they often overlap in culinary uses. Fish and shellfish are used as protein sources with unique flavor and texture. They can impart a briny taste into stews and sauces as well. Fish is also commonly found in surprising places like Caesar dressing and Worcestershire sauce.

Substitution Options:

• Other protein options: If seafood is the star protein of a dish, it’s fairly easy to swap it out for another protein—like chicken, beef, pork, or tofu.
• Seafood-free sauces and dressings: Take a peek at what’s in your inventory for dressings and sauces, and whether any contain fish or shellfish. If you have a client with a seafood allergy, you could order a version free from these ingredients to keep on hand.
• Seaweed or kelp: For dishes that require the oceany, briny flavor of fish or shellfish (like soups), seaweed can replicate that flavor.

 9. SESAME

Functions: Sesame seeds and sesame oil add a distinct nutty flavor to recipes. Sesame is often used as a garnish in salads, stir-fries, and baked goods. Tahini is a product made from ground sesame seeds, which acts as both a flavor and texture enhancer. For example, hummus is traditionally made with tahini.

Substitution options:

• Sunflower seeds: If you’re using sesame seeds to garnish recipes like salads or stir fries, sunflower seeds work well as a replacement. They offer a nice textural component.
• Poppy seeds: These work well in baked goods, such as breads and muffins, where the goal is to replicate the small, slightly crunchy texture of sesame seeds.
• Seed butters: Seed butters made from sunflower or pumpkin seeds can serve as creamy, nutty alternatives to tahini. You can use them when making hummus, dressings, or other sauces that call for tahini.
• Pumpkin seed oil: This can be used to replicate the nutty flavor of sesame oil when used in dressings or sauces.

THE BOTTOM LINE

Managing food allergies requires a balance of creativity, attention to detail, and culinary exploration. By implementing these strategies, you can ensure that your residents, patients, or students are both safe and satisfied with their meals.

About the Author

Chrissy Carroll, MPH, RD

Chrissy Carroll is a registered dietitian, freelance writer, and brand consultant based in central Massachusetts