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KIWI magazine

Allergy-Friendly Cooking Ingredients


Blanched Almond Meal or Flour

This ingredient is: Gluten-free
A rich, buttery flour made from ground almonds. Find it in natural-food stores or online, and store it in the freezer to prevent rancidity.

Firm or Silken Tofu

This ingredient is: Egg-free
Firm tofu can be crumbled and sautéed into a scramble that’s similar to scrambled eggs; a quarter cup of silken tofu can replace 1 egg in most baked goods. Find firm tofu in the refrigerated section of the grocery store (near the dairy) and silken in the Asian or international foods aisle.

Nutritional Yeast

This ingredient is: Dairy-free
High levels of B vitamins make nutritional yeast—a pale, yellow yeast that lends a cheesy flavor to dairy-free dishes—especially good for vegetarians and vegans, whose diets don’t always include enough B vitamins. Look for Bob’s Red Mill, or find it in the bulk section of a natural-food store.


This ingredient is: Gluten-free
Technically a seed, gluten-free quinoa is rich in protein and fiber. Available in white, red, or black varieties (they all taste the same) from Ancient Harvest or Bob’s Red Mill, be sure to rinse quinoa in a fine-mesh strainer to remove its bitter (but harmless) coating. Use quinoa flour for gluten-free baking, and quinoa pasta to replace wheat pasta.

Sesame Oil

This ingredient is: Soy-free
An aromatic vegetable oil derived from sesame seeds. Sesame oil can add flavor to Asian dishes when soy sauce isn’t an option.

Sesame Seeds and Tahini

This ingredient is: Nut-free
If your grocery store’s bulk section doesn’t have sesame seeds, check the spice aisle, where they’re usually sold in small spice jars. Tahini is a paste made from ground sesame seeds, similar to peanut butter or sunflower seed butter.

Soy-Free, Nonhydrogenated Margarine

This ingredient is: Dairy-free, Soy-free
Many conventional varieties contain trans-fat, giving the word “margarine” a bad rap. However, organic versions (like Earth Balance) of the dairy-free spread are made from heart-healthy, nonhydrogenated vegetables oils—and are trans fat-free.

Sunflower Seeds and Sunflower Seed Butter

This ingredient is: Nut-free
Sunflower seeds are an inexpensive source of protein, healthy fats, and vitamin E, and they add a welcome crunch to salads, trail mixes, and granola. Sunflower seed butter, like SunButter, tastes remarkably similar to peanut butter.

Unsweetened Applesauce

This ingredient is: Egg-free
Swap ¼ cup of unsweetened applesauce per egg in baked goods like muffins, cookies, and quick breads to add moisture and structure.

These ingredients are featured in KIWI’s cookbook, Allergy-Friendly Food for Families.

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