Ingredient Swaps for Special Diets: Making the Holidays Delicious for Everyone

By:

November and December are full of holiday parties, celebrations and gatherings. Whether it’s the annual office holiday party, the Thanksgiving feast you’re hosting or a New Year’s bash, chances are you’ll find yourself cooking in the next few weeks. There’s also a good chance that you’ll be cooking for someone who has special dietary requirements.

How do you make something delicious that everyone can enjoy? First, know your audience. If you’re hosting a family gathering, you’re probably familiar with what they require (if you don’t know, be sure to ask). However, if you’re going to host a social gathering with a range of friends or colleagues, it’s a good idea to ask about special dietary restrictions beforehand.

If someone is on a special diet, it may be helpful to ask if they’re managing a food sensitivity or a life-threatening allergy so you can talk about what works best for them. (If someone’s severely allergic to shellfish or nuts, offer to omit that food from the menu entirely.) At the event, clearly label your dishes, noting what has the ingredient your guests are avoiding and highlighting the foods that are safe, such as “gluten-free pasta” or “dairy-free pudding.” Friends and family who have special diet needs will appreciate the extra effort you put forth to make sure they can enjoy the party – and the delicious food.

When you’re looking at recipes, it’s fairly easy to drop or swap an ingredient or two, since there are many delicious ways to make holiday dishes and desserts. Here’s a short list of some substitutions that can help make the season tastier for everyone. This is not a comprehensive list and is only recommended as a reference. It’s always best to review ingredients with your guests who have special food requirements to make sure the recipe works for them. For more information and resources on allergies, including recipes, visit the Food Allergy Support Group of Minnesota.

Wheat or Gluten-Free Special Diets

Use gluten-free flour for baking, such as Bob’s Red Mill brown rice flour. You can also substitute gluten-free bread for croutons and stuffing. If you’re serving sandwiches, you can replace buns or bread with large lettuce leaves, such as romaine. There are pre-packaged gluten-free desserts you can buy at your co-op as well. Don’t hesitate to ask your deli staff about dishes that are gluten-free or could be special ordered to be made without gluten.

Dairy-Free Diets

You can substitute milk in recipes with a number of replacements, including almond, soy, coconut, rice, and hemp milk. You can also find dairy-free whipping cream, sour cream, and cream cheese options that taste great. There are non-dairy cheeses shredded and sliced that you can include on sandwich trays, in soups and for appetizers. For a breakfast spread, consider coconut- or soy-based yogurts.

For desserts, there are coconut-based ice cream and ice cream bars made with coconut, soy, rice and almond milk. Earth Balance non-dairy margarine can be used in lieu of butter when baking, while whole coconut milk is a rich replacement for cream.

Soy-Free Options

Some store-bought dressings and sauces contain soybean oil, so check labels and avoid that ingredient if a guest is allergic or sensitive to soy. Look for Salad Girl dressing in the produce department – soy-free and made in Minnesota – with flavors including Crisp Apple Maple, Blueberry Basil and Curry Fig. When cooking and baking, please note that many vegetable oils contain soybeans.

You can also make your own vinaigrette for an easy salad dressing replacement. One quick recipe: 2/3 cup olive oil, 1/3 cup vinegar of choice (balsamic, raspberry, champagne) and then 1 ½ Tablespoons another flavor (herbs, garlic, ginger or shallots). Whisk together and add salt and pepper to taste.

Nut-Free Options

Nut allergies can be life threatening, and sometimes simply being near the nut source is enough to cause a reaction. If you cook with nuts and use peanut butter, it’s wise to let the person with the allergy know. That being said, it’s easy to leave nuts out of most recipes without affecting the overall taste. There are a number of peanut butter substitutes available too. When baking cookies or bars, for example, swap peanut butter for Sunbutter (made from sunflower seeds) or Wowbutter (made from soybeans).

You can also opt to purchase a product from your local co-op that’s clearly labeled nut free.

Egg-Free Special Diets

Applesauce or bananas are often used as a replacement for eggs in baking recipes. Your local co-op may also carry EnerG Egg Replacer, an egg replacement product.

Vegan Options

A vegan is someone who does not eat or use any products derived from animals, including meat, dairy, eggs and honey. They have a strictly plant-based diet. Sometimes this is due to allergies but often is a conscious choice the person has made. You can use many of the replacements listed above for egg and dairy replacements.

For meat, great replacement options include tofu for burgers or casseroles and using vegetable broth instead of chicken or beef stock in soups.

Inclusivity During the Holidays

This is a lot of information – but making food swaps can really make a big difference to people with special diets or who suffer from food allergies or sensitivities.

“It can be tough to visit family during the holidays because my daughter has multiple, severe food allergies,” says Missy Berggren, mom to 7-year-old Avery and blogger at marketingmama.com. “I always appreciate it when people make the extra effort to make dishes that are safe for her to eat. Something as simple as using soy milk in the mashed potatoes can make a really big difference for her to feel included.”

This holiday season, help all of your family members, friends, colleagues and other guests feel welcome by being aware of food sensitivities and allergies. Just a few minor swaps can leave those guests feeling extra thankful this year.

For more information, see information from Lakewinds about special diets.