Category: Substitutions

Egg Substitutes for those with egg allergy

When my son had an egg allergy, I used the following substitutes to replace eggs in baking:

– Use applesauce instead of eggs (approx. 1/4 c = 1 egg) Note: You may need to add 1/2 tsp. baking powder as a rising agent when using applesauce.
– Use EnerG Egg replacer (found in most health food stores)
– 1 T water + 1T soy flour = 1 egg
– 1 tsp. unflavored gelatin (like Knox blox) = 1 egg (to make 1 egg, combine 1 tsp. unflavored gelatin with 3 T cold water. Stir until dissolved. Add 2 T plus 1 tsp. of hot water and stir. When using your own recipes, decrease the liquid called for in your recipe by about 1/4 c to compensate for the water added from the “egg.”)

Soy allergy invades our dairy-free home

I went to the allergist last week and found out that I have developed a soy allergy. It was a 3+ on the skin prick test (the same size as the histamine test). I suspected it because my throat got a lump in it after eating soy yogurt and started tightening. I felt the same thing after drinking a cup of soymilk…lump in throat, tight chest, difficulty swallowing. I know that adults developing allergies was possible, however, I never thought it would happen to me, especially since we suffer with so many dairy allergies in our home. I found myself angry, bitter, and then devastated this past week. That said, I am determined to make lemonade. There are many people out there who suffer from both a dairy and a soy allergy, and if they can do it, then so can I! Since soy has been a major source of protein for me since I currently can’t have dairy (it upsets my nursing baby), I will begin by finding ways to get my protein needs met. Although the cookbook that I wrote contains soy in many of the recipes, most are easily adaptable to be both dairy-free and soy-free. I will list the adaptations on my website as soon as I can. One success we had was a Lemon Barbecue Grilled Chicken dish (delicious!!!). I will post the recipe on my website under the “Free Recipes” section.

I did a little bit of research on to find out the nutritional content of various milk substitutes. It looks like almond milk can vary immensely depending upon brand. I included goat’s milk, but since I don’t know if goat’s milk is safe for children with a dairy allergy, I am going to do more research before introducing it into their diet. I don’t want to introduce something that will hurt my anaphylactic son.

Here’s the list:

*Food Item:* Serving Size: Protein (g): Carbohydrate (g): Calories: Fat (g): Dietary Fiber (g):

*Almond Milk (West Soy)* 1 c; 9; 5; 90; 4.5; 4

*Almond Milk (Blue Diamond)* 1 c; 1; 8; 60; 2.5; 1

*Almond Dream* 1 c; 1; 6; 50; 2.5; 0.5

*Hemp Bliss, Manitoba Harvest* 1 c; 5; 7; 110; 7; 1

*Oat Milk, Pacific Foods* 1 c; 4; 24; 130; 2.5; 2

*Goat’s Milk, whole* 1 c; 8.7; 11; 169; 10; 0

*Goat’s Milk, Low-fat* 1 c; 7.4; 9.4; 89; 2.4; 0

*Rice Milk* 1 c; 1; 23; 120; 2.5; 0

Almond milk by West Soy and Low-fat Goat’s Milk seem to have the best nutrients and highest protein sources, however, if they taste bad then it’s back to square one! I do love Rice Milk, just wish it had more protein:) I’ll continue to blog more as I gain more experience with a soy allergy. From what I’ve read so far, there’s a good chance that I can still have Soy Lecithin and Soy Oil, although I still need to do a little bit more research:)

Quick list of menu ideas for nursing moms or new allergy families who can’t have dairy products

I just wanted to write out a quick list of dinner ideas that are easy to make that are dairy-free. I know that when I first had to cook without dairy, I was stumped as to what I could make. The more I’ve done it, the easier it became:)

Here goes:

Spaghetti and marinara sauce
Lemon Pepper Chicken with rice and steamed veggies
Teriyaki Chicken
Chicken Tortilla Soup
Chicken ‘n rice soup
Vegetable soup
(Multiple soups and rolls/breadsticks)
BBQ chicken or pork
Grilled salmon
Many varieties of salads with vinaigrette dressing (minus the parmesan or romano cheese — READ LABELS!)
Shepherd’s Pie
Multiple stir-fry dishes
Fresh fruit
Fresh vegetables, raw, steamed, or cooked
Desserts made with dairy-free margarine and soymilk
Baked potatoes topped with chili, salsa, broccoli, vegetable soup, etc.
Steak or roast with vegetables
Hawaiian Haystacks (using cornstarch and chicken broth as base)
Taco Salad (you may have to make your own taco seasoning mix (see recipe below) as many mixes have dairy in them)
Pancakes and muffins made from scratch with soymilk or rice milk
Grilled meat and veggies
Tabbouleh (A yummy Lebanese salad made with cracked wheat or couscous)
Chicken Fajitas or Chicken Tacos (using Italian dressing as marinade, minus the cheese and sour cream)

Snack ideas without milk (ALWAYS double check the label):

Wheat Thins
air-popped or oil popped popcorn (most microwave contains dairy)
fruit & veggies (can use Russian or Catalina dressing to dip veggies in)
Nutter Butters
Teddy Grahams
Tortilla Chips & Salsa or Refried Beans
Cold cereal with Rice or Soymilk (Like Cheerios, Wheat Chex, Corn Chex, Rice Krispies, Crispex, Corn Pops, etc.)
Moonpie Cookies
Skittles, Starburst, Gummy Candy, etc.
Earth Balance dairy-free margarine (sold at Weis and health food stores in my area…this is BY FAR the best dairy-free margarine I’ve tried yet)
Prego Spaghetti Sauces (check label)
Graham Crackers (check labels)
Kaiser rolls and hoagie rolls
Frozen fries
Regular Potato Chips
Pretzels (check label)
Tyson’s chicken nuggets (check label)

***When I had to do egg-free baking, I liked using EnerG Egg Replacer sold at most health food stores***


In a blender, mix together:

1/4 cup dried minced onion flakes
4 teaspoons cornstarch
3 Tablespoons salt
4 Tablespoons chili powder
3 teaspoons cumin
1-1/2 teaspoon oregano
3 teaspoons dried minced garlic
3 teaspoons hot crushed red pepper

Blend all ingredients together until spices well mixed and ground up. Store taco seasoning mix in tight container. 2 Tablespoons equals one commercial package. Use as directed in recipes. To add to hamburger meat, brown one pound ground beef, add 1 Tablespoons taco mix, 1 cup water. Simmer 5 minutes.