Allergies: 8 Common Trigger Foods


Peanuts
Including peanut butter, mixed nuts, beer nuts and peanut oil. Experts often caution those with peanut allergies to avoid tree nuts, due to cross-contamination risks. Plus, about one-third of those with an allergy to peanuts (which are legumes like beans) have or will develop an allergy to one or more true nuts, which grow on trees.
Common hidden sources
Sauces used in ethnic—Asian, African and Mexican—meals (e.g., mole), candy, chocolate, sunflower seeds and nut butters (which often are processed on shared equipment, so read labels to find ones that keep peanuts separate), some natural and artificial flavors and many other foods (i.e., read labels of all processed foods).
Delicious swaps and recipes
  • Dip apples in a little honey instead of peanut butter.
  • Pop some popcorn when craving a crunchy, salty snack. (Cheesy Popcorn recipe)
  • Think outside the peanut butter-sandwich box: try turkey-cranberry, Cheddar-chutney or goat cheese-roasted red pepper.
Dip apples in a little honey instead of peanut butter.
Pop some popcorn when craving a crunchy, salty snack. (Cheesy Popcorn recipe)

Think outside the peanut butter-sandwich box: try turkey-cranberry, Cheddar-chutney or goat cheese-roasted red pepper

Eggs
Some people are so sensitive to egg proteins that cooking fumes can stoke an allergic reaction.
Common hidden sources
Ice creams, egg substitutes, pastas, candies, hot dogs, meatballs, breads, rolls and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan.
Delicious swaps and recipes
  • Substitute mashed avocado, hummus or tapenade for mayo on sandwiches.
  • Scramble tofu with salsa, black beans and a little cheese.
  • Make your own frozen yogurt instead of eating commercial ice cream. (Berry Frozen Yogurt recipe)
Milk
Cow’s milk and all dairy food products—including butter, buttermilk, cheese, cream cheese, cream, half and half, ice cream, cottage cheese, yogurt, pudding, sour cream—made from it. Plus, many (but not all) people who are allergic to cow’s milk are sensitive to proteins in goat’s milk and sheep’s milk too.
Common hidden sources
Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, non-dairy creamers, commercial breads and rolls, salad dressings and mayonnaise.
Delicious swaps and recipes
  • Substitute an equal amount of rice milk, soymilk or almond milk in recipes.
  • Blend soy yogurt into smoothies.
  • Make a cheeseless pesto.
  • Bake cookies with non-hydrogenated margarine, soy/rice milk, dairy-free chocolate chips.
  • Chile Pesto recipe
Fish
Fish including tuna, salmon, catfish and more. Experts often caution those allergic to fish to be aware of cross-contamination risks of eating shellfish and other seafood.

Common hidden sources

Caesar salad dressings (many contain anchovy paste), Worcestershire sauce, fish sauce, caponata, imitation crab meat (a.k.a. surimi).

Delicious swaps and recipes

  • Blend olives and sun-dried tomatoes into cream cheese as a substitute for smoked salmon on a bagel.
  • Prepare canned chicken as you would canned tuna. (Sweet & Sour Chicken recipe)
Tree nuts
Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts and more. Experts often caution those with tree nut allergies to avoid peanuts too.
Common hidden sources
Cereals, chocolate, candies, marzipan, nougat, mortadella, pesto and some natural and artificial flavors (i.e., read labels of all processed foods).
Delicious swaps and recipes
  • Mix your own nut-free trail mix with a variety of favorite cereals, raisins and banana chips.
  • Try whole-grain croutons in salads to mimic the crunchy texture of nuts. (Whole-Wheat Skillet Croutons recipe)
Shellfish
Shrimp, crab, lobster, crawfish and more. Experts often caution those allergic to fish to be aware of cross-contamination risks of eating fish and other seafood.
Common hidden sources
Fish stocks, flavorings (anything labeled “natural and/or artificial flavorings” may contain fish by-products).
Delicious swaps and recipes
Wheat
Wheat-based pastas, cereals, breads, bran; wheat germ, wheat berries, semolina (a type of wheat used to make pasta), kamut (used in cereals, crackers and pasta), bulgur and seitan.
Common hidden sources
Ice creams, bouillon cubes, potato chips, deli meats, french fries, soy sauce, many processed snacks (too many to list), breadcrumbs, couscous, spelt, hot dogs.
Delicious swaps and recipes
  • Experiment with different pastas, including those made from corn, brown rice and quinoa. (Quinoa with Latin Flavors recipe)
  • Switch from flour to corn tortillas.
  • Use rice noodles for Asian-inspired dishes.
Soy
Soymilk, tofu, tempeh, edamame, soybeans, soy protein isolate, soy sauce, soy nuts, TVP or textured vegetable protein (defatted soy flour), tamari, miso.
Common hidden sources
Tuna, deli meats, hot dogs, vegetable broth, vegetable starch, textured vegetable protein, cereals, infant formulas, sauces, soups and many vegetarian products.
Delicious swaps and recipes
  • Make a stir-fry with seitan (wheat gluten) or chicken, plus veggies, ginger and garlic (skip the soy sauce!).
  • Try paneer (pressed Indian cheese) in your curry.
  • Enjoy fortified rice milk on cereal.
  • Dairy-Free Banana Rice Pudding recipe
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s