In order to ensure the safety of all students, many schools prohibit children from bringing at-risk foods in their lunch boxes. Eggs, nuts, dairy products, and wheat are among the main allergens. Discover our tips on how to replace such ingredients in all your recipes.
EGGS
Bananas
Bananas work extremely well as a binder in cakes and muffins. Half a mashed banana is equal to one egg.
Applesauce
You can also replace one egg in your sweet recipes with ¼ cup of applesauce. And by doing so, you can also reduce the quantity of sugar used, seeing as applesauce is naturally sweet.
Flax seeds
When it comes to main courses, opt for flax seeds; their neutral taste makes them ideal for both sweet and savoury dishes. And they boast a ton of benefits: they’re high in fibre, are an excellent source of minerals, essential fatty acids, and vitamins. To substitute one egg, combine one tablespoon of flax seeds with two tablespoons of water and let thicken approximately five minutes.
MILK
Rice milk
You can replace dairy milk with rice milk in all your favourite recipes. Its subtle flavour means it’s delicious in desserts and in more savoury dishes, too. Plus, it’s rich in calcium!
Coconut milk
Coconut milk is another great alternative to cow’s milk. It is a bit more flavourful, however, so keep in mind that it might alter the taste of some of your recipes.
Soy milk
Soy milk is one of the most well-known alternatives to dairy milk. It’s high in protein, making it an excellent choice for all your recipes.
OTHER DAIRY PRODUCTS
You can replace butter with dairy-free margarine. And silken tofu or soy cream make excellent alternatives to dairy cream.
NUTS
Sunflower oil
Peanut oil can be replaced by sunflower oil in most dishes. Sunflower oil has all the same culinary properties as peanut oil and is very similar in taste.
Dried fruits and grains
Dried fruits and grains can easily replace nuts. And the options are endless: sunflower seeds, shredded coconut, toasted soy seeds, and dried cranberries make great additions to salads, cookies, and granola bars.
Nut butter
Sesame, sunflower, almond, and soy butter are delicious alternatives to peanut butter.
WHEAT FLOUR (GLUTEN-INTOLERANT)
Rice flour
There are loads of options when it comes to cooking without gluten. Try rice flour—with its neutral taste and delicate aromas, it makes a nice addition to any recipe.
Corn flour
From a nutritional standpoint, corn flour is similar to other cereals, but boasts an added boost of antioxidants. So it’s the ideal choice when it comes to making gluten-free muffins and cakes.
Buckwheat flour
Gluten-free, this flour is three times richer in magnesium than whole-wheat flour. And thanks to its slightly nutty taste, it’s especially delicious in cookie recipes.
Most recipes can be modified to accommodate someone with allergies. Thanks to this handy guide, preparing school lunches will be as easy as A, B, C!
A FEW EXTRA PRECAUTIONS
Despite your best efforts to avoid packing allergens in your children’s lunch boxes, it’s important to educate them on the risks of anaphylactic reactions, whether they themselves suffer from allergies or not. Here are a few tips taken from the Guide to the Best Practices for Managing Food Allergies, which aims to reduce the risk of exposure to allergens in schools:
- If your child is allergic, provide them with a placemat no one else is allowed to use. Advise them to always have their meals in the same spot and to avoid using the school microwaves;
- Teach your child to wash their hands before and after meals and snacks;
- Prohibit your child from sharing food, beverages, containers, water bottles, and utensils.