Happy Healthy Food Friday, you guys! Instead of focusing on one specific food today, I wanted to focus on eight different important food categories instead.
Let me preface: I’ve recently been seeing a functional medicine doctor and have been doing some food panel work where I’ve uncovered some potential food sensitivities. If you’re on Instagram you might have noticed I’m doing a little egg-free experiment.
After these tests I’ve started discussing food allergies and sensitivities with some people, and the conclusion was that a list of potential foods and swap ideas would be useful. I’m also going to include RECIPES for each of the 8 high allergen/sensitivity groups!
Dairy: Cow’s milk, cheese, cottage cheese, half and half, cream, sour cream, pudding, yogurt, etc.
The scoop… Casein, Whey, Lactose Intolerant:
Casein and Whey are the two different proteins in dairy. Some people are more sensitive to casein, like me, and am not sensitive at all to whey. Ccsein is actually similar to gluten, so often those who are gluten intolerant can also benefit from a gluten-free, casein-free diet.
Now for lactose intolerant… what that means is that you are missing the enzyme lactase, which is needed in order to digest the sugars in milk. This is not an allergy, but can cause lots of stomach upset and digestive issues. They have lactaid pills which can help you in a pinch.
Soy: soy sauce, soy milk, tofu, soy protein isolate, miso, some deli meats, tamari, etc.
Peanuts: peanut butter, trailmix, peanut oil, etc.
Tree Nuts: walnuts, hazelnuts, almonds, pine nuts, brazil nuts, cashews, macadamia nuts, etc.
Fish: Tuna, salmon, cod, catfish, crab etc.
Shellfish: Shrimp, crab, lobster, mussels, oysters, etc.
Gluten —> Switch from flour tortillas to non-GMO corn tortillas, rice noodles, zucchini linguine using a spiralizer, homemade granolas, gluten-free flours such as almond flour, coconut flour, tapioca flour
Eggs —> Flax/Chia/Gelatin Egg: 1 tbsp Flax/Chia/Gelatin mixed with 3 tbsp hot water, applesauce, mashed banana
Dairy —> Almond Milk or Other Nut Milks, Coconut Milk, Dairy-Free Chocolate Chips
Soy —> Coconut Aminos for Soy Sauce
Peanuts —> Sunbutter (made from sunflower seeds)
Tree Nuts —> Coconut items, Sunflower items
Fish —-> Chicken, Beef, Pork
Shell Fish —> Salmon, cod, swordfish, halibut, chicken, beef, pork