Tis the season… for providing lists of what you can and cannot eat for friends and relatives while everyone questions your dietary choices and restrictions.
As we all come together over food, drinks and general merriment, the festivities can be daunting for some of us more than others. If you have a food allergy or a dietary restriction, thinking about what you’re going to eat for the holidays may leave you puzzled and even more defensive. A food allergy you’ve had all life is something people can’t really argue with, but if you just developed an allergy or changed your diet, then some people may feel the need to debate it with you (as if you don’t know your body better than they do). If you want to skip grandma’s lecture on why you shouldn’t give up dairy milk or why meat’s good for you, then here are some yummy allergy-friendly substitutes you can show her — or make yourself.
Dairy Substitutes
Since you’re no longer at the kids’ table, you might not be drinking a glass of milk with your holiday meal. But milk is still lurking in those creamy mashed potatoes, pumpkin pie and other holiday dishes. Your best option to replace milk is to try milk alternatives. Soy milk is the most neutral tasting milk substitute, but if you’re allergic to soy then that’s a no-go. Almond milk and hemp milk are also pretty neutral tasting. Allergic to nuts? Definitely try the hemp. If you want a sweeter milk sub then try coconut milk. You can find these substitutes available as evaporated milk, heavy whipping cream, creamer and whipped cream, too.
Milk itself isn’t the only dairy allergen culprit, there’s butter. Butter is in almost everything. People even slather it raw on rolls. Try skipping the butter completely, or try butter substitutes. My favorite is Earth Balance because it tastes the most like real butter. Plus, there are not only dairy-free options but soy-free and olive oil based versions of it.
One oddball ingredient that’s dairy, and egg, based that people forget about is mayonnaise. While my family only uses it in deviled eggs your family might use it in a lot more. So, here’s what you can do. There are plenty of vegan (milk- and egg-free) premade mayo options at your local grocery. But, if you’re really getting into the spirit of food preparation, try making your own avocado based mayonnaise.
And, the cheese stands alone. If your family has a tradition of bringing mac and cheese to the table then try Daiya’s boxed-and-ready easy mac. There are several variations of cheese and pasta available. For sliced cheese Daiya also has different options, but I prefer Follow Your Heart sliced cheese because it tastes more like the real thing. Or, you can try your hand with some of your own noodles and make dairy-free cheese from scratch. Good luck.
Nut Substitutes
Nut allergies are one of the most common, so people are usually more understanding. But, if you’re someone who loves nuts and can’t have them swap the peanut brittle and pecan pie for some delicious alternatives. Normally those who are allergic to nuts don’t have an allergic reaction to sunflower seeds or pumpkin seeds, so use those as spreads for a nutty replacement. Or, try tahini. Tahini is a Middle Eastern paste or sauce made from ground sesame seeds, so it’s rich in flavor and nutrients. Soynut butter is also an option if you’re not allergic to soy. All of these can be used as replacements for any nutty spread you can enjoy without an adverse reaction. However, if you’re looking to recreate pecan pie without any nuts at all then I’d advise you to let it go.
Soy Substitutes
While I had never heard of a soy allergy, it’s come to my attention that it’s an allergy gaining prominence. Many of my friends who were once vegan said they couldn’t be vegan anymore because they developed an allergy to soy. Alas! If you’re in that position don’t give up too easily. There are many companies that cater specifically to soy-free and vegan, gluten-free and whatever other allergy you can name. The previously mentioned companies Daiya, Earth Balance and Follow Your Heart have an excellent range of products that are also soy-free in addition to other common allergies.
If it’s the protein portion of dinner that’s your main concern then there are plenty of options to choose from. If you’re not vegan, then just dive right into the turkey. Don’t eat meat? Don’t worry. You can still get more protein from beans, lentils, leafy greens and potatoes than most meat sources. Also, try seitan for a meat substitute–if you’re not also gluten-free. Seitan has a similar appearance and texture to meat, but it’s made entirely from gluten, which is the protein found in wheat. There are still choices even if you’re soy-free, though it is one of the most inhibiting allergies on the list. But don’t skip the next item because there’s more meat substitutes that are soy-free below.
Meat/Egg Substitutes
Maybe you’re vegan, maybe you’re kosher or maybe you’re just switching up your diet. So, this year you’re skipping the ham, roast or turducken, but you still want something protein laden to load your plate with. Well, as I listed in the soy substitute section, you can try beans, lentils, other legumes, leafy greens, potatoes and seitan. Nuts are also a great source of protein if you’re not allergic. If you are allergic then try pumpkin seeds, hemp seeds and sesame seeds (read: nut substitute section).
But sides aren’t good enough for you. You need something hearty enough to replace the 10-pound turkey mom always makes when the entire family visits. Tofu and tempeh are two great meat substitutes. They’re hefty enough that vegan companies use them, or their main component soy, in their vegan roasts. Mushrooms are another great option. They’re so sturdy they’ve replaced burger patties that could trick your meat-eating friends. Jackfruit is another alternative, especially for pork dishes, because it mimics the texture and thickness of meat while being soft enough to be pulled apart.
Egg-based dishes rarely make the holiday dinner cut at my house, but there are still alternatives. Scramble up some tofu, add turmeric for color and then a pinch of Kala Namak, black lava salt, and you have scrambled eggs. The black lava salt is the key ingredient here because it makes the tofu actually taste like eggs. It’s unbelievable. For deviled eggs, try deviled potatoes. Take a baked potato and apply the same process used for deviled eggs, except the center is avocado-based, so it’s like a guac filled potato. Also unbelievable, but tasty nonetheless.
Gluten Substitutes
Gluten is an unfortunate allergy similar to soy because it’s basically in everything. Even certain packaged shredded cheeses coat their cheese in gluten so it won’t stick together. Fortunately, there are companies that offer gluten-free options of our favorite gluten-filled favs. Bread, rolls and croissants make an annual appearance at holiday dinners, but they’re literally just gluten. However, there are gluten-free bread options, and typically the brands offering gluten-free bread are vegan and generally allergy friendly. Variations of gluten-free bread are usually just differences in flour. There’s brown rice, tapioca, quinoa, corn, coconut and hemp flour to name a few. These gluten-free variations also come as pasta and pie crust, so there are gluten-free options for every part of your holiday dinner. Or, again, if you’re into the homemade food then try making your stuffing using these flours instead of wheat flour. I will admit, though I’m not great at cooking, if you’re preparing your own food then you know without a doubt you’re not allergic to any ingredients or cross-contaminants.
No holiday dinner or family get-together can go entirely smoothly. Now that you have some allergy friendly substitutes for dinner the holidays will be a whole lot better for you — and grandma.
What are your favorite alternative holiday meals? Do you have any recipes to share? Let us know in the comments below and on social media!