Allergy Free Menu Planners

As a person with food allergies, sensitivities, or someone just wanting to learn to cook, you may be looking for some simple ways to make your food taste good. Eating out usually isn’t an option for someone on a restricted diet so it is a daily task to find ways to spice up the life of your food!  If you are very restricted in your diet, it can feel like you are using the same herbs to make your meal taste good.  This can get old after a while and it is helpful to have a fresh look at some other herbs or new ways you can possibly make your food tastier.

Here is a list of ingredients I use on a regular basis in cooking to make food more delicious. I also use many of these in combination with each other.  This creates a whole new taste and you might be surprised how different combinations can make or break a meal.  The best thing is to experiment with different quantities and combinations of some of these ingredients.

There will most likely be something that doesn’t agree with you on the list.  Focus instead on using the other ingredients and see what you can come up with to add some spice to your food.  I am sure there are other ingredients one can use in allergy-free cooking.

• Salt and pepper:  sea salt is best
• Fresh and dried herbs and spices: The list is too long to print here.  Browse your bulk herb or bottled herb section at your grocery store to see if you can find something new and interesting that may add some new life to your food!
• Curry paste: comes in yellow and red, possibly others
• Fresh ginger root: fresh is best or if buying a jar of grated ginger, check the ingredients for high fructose corn syrup or other ingredients you may be sensitive to
• Onions and garlic: can be raw, sautéed, steamed, caramelized, roasted, minced, diced, sliced, etc.
• Diced celery and celery seed: cooked or raw
• Lemons, limes and oranges: also the zest of one or more of these adds great flavor
• Coconut milk: buy whole, unsweetened and organic if possible
• Tamari and Miso: if you can eat soy, these add great flavor.  Tamari is wheat-free soy sauce.
• Honey, agave, maple syrup
• Vinegars: apple cider vinegar is the best.  Some vinegar has sugar added to them; use with care.
• Mustards and ketchups: most ketchup has sugar added to it but it is possible to find it without or make your own
• Nuts and seeds: whole, ground, chopped or as butters
• Olive oil, butter, coconut oil
• Chili peppers and green chilies
• Seaweeds: adds flavor and nutrients to food; great substitute for salt
• Nutritional yeast: full of B vitamins, this adds a cheesy flavor to foods
• Sesame oil: can be regular, toasted or some have added spices
• Tomato sauce: great for pizzas, spaghetti but also great for other dishes with a tomato base.  I try to find brands that are sugar-free.

Do you have more ideas on how you spice up your allergen-free food?  I would love to hear your ideas!  Please post a comment!