I have a number of food allergies and sensitivities. There is a long list of foods and food additives that will give me migraine headaches. Also, I have a condition called Meniere’s Syndrome which I control by severely limiting my intake of sodium. All this has forced me to search out alternative foods and develop my own recipes for things most people take for granted.
Everyone knows what migraine headaches are. Even if you have never had one, you probably know someone who gets them. Briefly, Meniere’s Syndrome is an accumulation of too much fluid in the inner ear causing gradual loss of hearing, ringing in the ears and dizziness. There were days that I could barely stand. The progression of the disease is controlled either by taking antihistamines and diuretics daily or cutting way back on your sodium intake. I have never considered drugs and the damage they can do in the long run to be the best option.
The number of things that I can not let into my body is staggering: milk and anything made from milk; wheat; corn, including corn oil, cornstarch and corn sugars; bananas; strawberries; all citrus fruits; nuts; peanuts; caffeine; chocolate; excess sodium; yeast; environmental fungi; alcohol; artificial sweeteners; artificial colors; artificial flavors; and artificial preservatives. I have spent many years searching out alternatives to some of these items. The others are not really worth the time and effort to me.
Most people these days know about soy and rice “milks". For most people, these are a good alternative to cow’s milk. I have not tried goat milk, but some people like it. If you do not have to restrict your sodium intake, as I do, these are good alternatives and they come in a variety of flavors. I tried using rice milk for a while, but the high sodium content meant I had to cut back even more in other areas and I finally decided it was not really worth it.
Wheat is a little harder to replace. I believe wheat is used primarily because it has more gluten than any of the other grains, and therefore makes better breads and pastas. Wheat is “gluier" and the end product holds together better.
Substitute flours for wheat are oat (minimal gluten), rye (a little more gluten) and spelt (even more gluten than rye). I use only whole grain flours. The problem is that none of these have all that much gluten. I have discovered that you can substitute any of them in most recipes if you add a little potato starch; about one tablespoon per cup of flour. When using potato starch, you have to add more of whatever liquid you are using because it absorbs moisture like crazy. It acts as a sort of conditioner to hold your dough or batter together better. You can also use tapioca starch in about the same ratio for the same purpose.
Rice flour has no gluten whatsoever and is very difficult to work with, but it can be done. I have a friend who can not have gluten. She uses a combination of rice flour, tapioca flour and tapioca starch in her baked goods.
If you are allergic to corn and love cornbread, corn chips and the like, there is not really much to be done about it. I have learned however, that many allergies to corn are really not to the corn itself, but a product of the way it is stored. Molds generally develop on the corn in storage and these are not usually eliminated before milling. As I noted above, molds give me migraine headaches, and it is thought that molds are the source of the average person’s intolerance to corn. I have not started growing my own corn and I probably never will. But, if you are really determined, you could try that.
There are a lot of other oils out there besides corn oil. I prefer extra virgin olive oil for cooking and light olive oil for baking. The light oil does not have such a strong taste and does not compete with the other flavors you are using. I use it in pancakes, cookies, cakes and quick breads. You can also try canola oil, sunflower seed oil or soy oil. Please, do not use any of the partially hydrogenated oils. Use only oils that are liquid at room temperature. I know for a fact that you can refrigerate olive oil for several days before it becomes semi-solid. You can also refrigerate sesame oil without it becoming solid. Hydrogenated oils are a source of trans-fatty acids and these are very bad for you. They increase the amount of bad cholesterol in your body. They cause clogging of the arteries and can cause type 2 diabetes. They increase the risk of heart disease. Okay, I am done with my newest pet peeve.
In place of cornstarch, try potato starch. Mix it with water, as you would the cornstarch, before adding it to sauces, gravies and soups as a thickener. The result is not quite as clear as with cornstarch, but is perfectly acceptable. If clarity is not an issue and you do not mind a slight grittiness, you may use rice flour as a thickening agent. You do not need to mix it with water first. It has no gluten and will not form unmanageable lumps when added directly to hot soups and sauces. As with cornstarch and potato starch, it does need to be boiling in order to thicken.
Because I have to avoid excessive sodium, I can not use conventional rising agents: baking soda and baking powder. There is an alternative which is potassium bicarbonate. You have to use a little more of it than of the conventional agents; about half again as much usually suffices. Additionally, there is an alternative to table salt. It is potassium chloride. It has a more bitter taste and should not be added after cooking is complete. It works well when cooked into a food, however.
Sadly, there is no real replacement for what yeast does. That is why I make only quick breads. When making quick breads from alternative flours, use more like two tablespoons of potato starch per cup of flour. I have actually managed to make a quick bread that will hold together well enough to be toasted. The more homogenous the batter, the better it will hold together. So mix it well and if you are adding chunks of fruit or pine nuts, etc., you might want to add even a little more potato starch.
Another alternative to the standard bread product is flat bread. You can go wild with your imagination with these. My current favorite is made with spelt flour, rye flour, olive oil, a little honey, and dill weed and onion powder. Add enough water so that you can roll it into a ball. Flatten it and cook it in a frying pan. The easiest way to flatten it is with a tortilla press.
Everybody loves hamburgers. I am no exception. But, I want mine on a bun. To do that I make a sort of unsweetened, thick and fluffy pancake. Even my husband will eat them. Pancakes are easier than most people think. You do not have to buy a packaged mix to have good pancakes. I use spelt flour, oat flour, potato starch, egg and olive oil, and twice as much rising agent as usual for the buns. For the pancakes, I also add a little sugar (cane only) and vanilla. Both are cooked on a griddle.
Pasta. I absolutely love pasta. Luckily there are a number of companies making spelt and rice pastas. Some of the rice pastas hold together better than others when you boil them. I tried quite a few before I found the brand I like most. Best of all, you can get them in all sorts of shapes. Because spelt has gluten, it makes a good pasta that holds together well during boiling. There are also corn pastas. Before I determined that corn was one of my migraine triggers, I tried corn pastas. I don’t recommend them. They do not hold together at all well during boiling.
If you like nuts and peanuts, there are no really very good substitutes. I have come to enjoy pine nuts and sunflower seeds, however. I use them in baking and sautéing. You can also toast them in a frying pan with a little olive oil before adding as a garnish or putting them in a salad.
It has all been and adventure; one that I have actually enjoyed. Although, in the beginning it was disheartening. Because of my dietary restrictions, I have become a much better cook and, I believe, considerably healthier. I make all my food from scratch and have absolute control over what goes into my body. I am not letting fast food restaurants or packaged food manufacturers decide what I should eat.
My point is this; if you have had to restrict your diet for one reason or another, your life is not over. You have just embarked on a new adventure. Give it a chance and it may take you to some place wonderful.
Dianne Lehmann is a jewelry designer who has been in business since January of 2000. Her interest in designing and manufacturing jewelry goes back beyond that to 1994. It took her many years of trying various creative outlets to finally figure out that making jewelry is where she could really shine. Dianne began with simply stringing beads onto cable and has progressed from there. She is now an accomplished lapidary (cuts and polishes stones) and silversmith. Dianne and her husband, Bernd, live in northern Arizona and both love to hike. Dianne can not help but pick up rocks (they are her first love) and some of these find their way into her jewelry. Dianne makes one-of-a-kind pieces that she hopes give people as much joy to view as she gets from the making of them.If you like, you may view her work at http://www.syzygyjewelry.com
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
tweet this!