Trying to cater for food allergies or intolerances? Never fear, Dietitian, Nutritionist and social media star Millie Padula is here to save the day! 

If you have a food allergy or intolerance, chances are you’ve thought about that long list of foods that you can't eat. It’s’ daunting, maybe a little depressing, and some-what overwhelming. 

But, what if I told you that you no longer have to restrict your favourite foods, no matter what allergy or intolerance you're present with? It might sound too good to be true. But trust me, it isn’t.

In this article I'll teach you seven easy ingredient swaps that can turn your favourite meals and snacks into gluten-free, dairy-free, low fodmap and allergy-friendly options. 

Baking

If you’re a baking fanatic (like all good people in the world) and are partial to a banana bread, a raspberry and dark chocolate muffin or perhaps even a savoury treat, this one’s for you.

Make your baked goods dairy free by swapping:

Butter for Coconut Oil. If a recipe calls for butter, you can substitute for coconut oil. Even better, they work at a 1:1 ratio which means less converting for you and more time to eat your delicious baked goods!

Make your baked goods gluten-free by swapping:

Wheat-based flours for coconut flour. Coconut flour is very dense, delicious too – but oh so dense. You may wish to incorporate an almond meal or buckwheat flour to the mix to make it lighter and fluffier. Unlike the butter and coconut oil switch, you cannot simply swap grain-based flours for nut or seed-based flours at a 1:1 ratio. 

Experiment by starting with ¼ cup of coconut flour to every 1 cup of wheat flour and additional varieties of gluten-free flour as needed. Do keep in mind that coconut flour is high fodmap (despite being wheat-free) so if you are looking for a low-fodmap, gluten-free alternative we would suggest choosing a buckwheat flour (which is also nut-free, triple win).

Asian-inspired

Make your Asian-inspired meals gluten-free and low-fodmap by swapping:

Soy Sauce for Naked Coconut Amino Sauce. Unlike traditional soy-based sauces that are derived from wheat, Naked Coconut Amino Sauce is made purely from aged-fermented coconut blossom which make them a wheat-free, gluten-free and low fodmap option. You can now enjoy your favourite curries, stir-fries and Asian-inspired soups without compromising the flavour.

Make your Asian-inspired meals vegan by swapping:

Traditional Fish Sauce for Vegan Fysh Sauce. Niulife’s Vegan Fysh Sauce is the perfect vegan accompaniment to your favourite laksa’s, salads or marinades. It is made with fermented coconut blossom and a vegan-derived fish flavouring, so you can’t even tell the difference (well, in a good way you can).

Breakfast

Make your morning porridge dairy free (or nut-free) by swapping:

Traditional dairy milk or almond milk for coconut milk powder and water. Don’t worry, your porridge will be just as creamy and delicious! Boost the nutritional value of your porridge by topping it with some low-fodmap fruit such as bananas or berries and a tablespoon of pepita seeds to ramp up the healthy fat content.

Make you smoothies vegan by swapping:

Honey for Coconut Syrup. Given that honey is an animal by-product, it technically isn’t vegan. Coconut syrup is still as deliciously sweet and when combined with fresh fruit, plant-based milks and nut-butter makes for the perfect breakfast or between-meal pick-me-up. If you are looking for a low-fodmap sweetener, it is best to choose something like a maple syrup.

Sides & Salads

Make your salad dressings vegan by swapping:

Ranch or Caesar dressing for coconut vinegars. Most traditional-style salad dressings contain eggs, which means they aren’t appropriate for our vegan and plant-based foodies. Swapping for a balsamic vinegar will give your salad a whole new flavour profile whilst suiting your dietary needs. Alternatively, add a splash of coconut cider vinegar for an additional gut-loving tang. Coconut cider vinegar is a fermented product which means it may increase the beneficial bacteria that reside in your gut.

There you have it, gone are the days of living with an allergy or intolerance and accepting the fact that your meals and snacks with be flavour-less from here on out. With Niulife, thankfully you can now enjoy your favourite meals and snacks symptom-free with a few simple swaps. Happy cooking!   

Millie Padula is an accredited Dietitian & Nutritionist. You can follow her on Instagram @dietitianedition.