Pantry Staples

I was thinking about what the essentials were to cook and bake within our allergy-safe house. For those new to eating with food allergies or gluten intolerances, the first task is to start reading all labels. There are hidden ingredients that may mean containing wheat, eggs or dairy that the average person wouldn't realize. How many people know that mayonnaise contains eggs or ketchup may contain gluten (vinegar may be made of malt = barley = gluten)? Some stores are now labeling shelves for the eight major allergens (Safeway), but that doesn't always encompass all that is available.

My grocery shopping is done in mostly just a few spots in the store. Everday shopping is mostly fruits, vegetables, juice and potato chips (staples in our house). When you start out with one or several food allergies, the first place is to go natural with fruits and vegetables. If you eat meat, then that's also the next stop. But where do you go for flavor and sweets? The following are some items I find essential based on the Babe's food allergies.


Gluten or Wheat Free
Things to avoid include wheat, barley, and rye. There are several food items that contain these ingredients under different names or hidden, such as Cous Cous, gravies, even chili seasonings.

Non-glutenous grains and starches that should be safe for a gluten-free diet include corn, rice, potatoes, quinoa, millet, and buckwheat (which is actually not wheat). Oats may be cross-contaminated with other products, so should only use gluten free oats.

My other gluten-free pantry staples are:
San-J Gluten-Free Tamari (wheat free soy sauce), Apple Cider Vinegar, Gluten-Free pastas including Mrs. Leepers corn rotelle, DeBoles spaghetti and elbows, Ancient Harvest Quinoa shells, and Trader Joe's Brown Rice Pasta, Gluten Free Bisquick, Xanthan Gum (a must for baking), and Bob's Red Mill All Purpose Gluten-Free Flour. Now that we can have rice, I need to start experimenting with other flour mixes, but Bob's Red Mill has been a staple for me, and has worked well.

Egg Alternatives
There are a few combinations that work. First, my absolute favorite is Ground Flaxseed Meal. You combine 1 tbsp of the meal with 3 tbsp of water to equal one egg. You can halve a recipe so you use only 1/2 an egg or double for 2 eggs. I haven't tried anything exceeding three eggs in a recipe. Ener-G Egg Replacer, applesauce, and potato starch can also be used as egg substitutes in varying proportions, but to me, I love Flaxseed (words I never imagined saying 2 years ago). While nothing can replace a scrambled egg or omelette, you can still have baked treats.

Dairy Alternatives
This is much simpler. Milk, butter, cream and cheese can in some ways be substituted. I'm not fond of the alternative yogurts so have none of those to recommend. My favorite non-dairy margarine is Earth Balance Buttery Spread and Buttery sticks. Rich's Coffee Rich (Non-dairy Creamer) is great for coffee and certain baking, and can be found in the freezer section of your grocery store. I prefer Soy Dreams for soymilk, although there are many other brands. As for cheeses, the two I use are Follow Your Heart Vegan Gourmet Cheese Alternative in Cheddar (used to make fake mac 'n cheese), and Daiya cheese shreds.

Cooking does not have to be bland or boring on this diet. Flavors can be enhanced with citrus fruits (lemon, lime, and orange), onions, garlic, cilantro, and other herbs. Don't be afraid to experiment.

This lifestyle isn't cheap, but keeping the Babe healthy and safe makes it worth it. Good luck if you're new to Allergy Living. It does get easier with time.