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Kids With Allergies? Simple Vegan Workarounds For Common Allergens

by | November 22, 2019

Choosing food appropriate for your vegan child can seem overwhelming at first — never mind when your little also happens to have allergies.

Navigating the world as a vegan family can be tricky at times, but when you need to avoid ingredients like wheat or peanuts, it can start to feel a lot trickier.

With that in mind, here are some simple and tasty vegan alternatives to a number of the most common allergens.

sunflower seed butter
Sunflower seed butter is rich, creamy, and delicious (Source: MSPhotographic/Shutterstock.com)

The Common Nut Allergy

Can’t go near nuts but want something with a similar texture?

Don’t worry. Seeds are a great alternative, and there are plenty of options to try. Sunflower and pumpkin seeds are both great options for snacking or topping oatmeal or salads, while sunflower seed butter is the peanut butter replacer you simply can’t miss.

wheat free bread
With a bit of practice, you can make your own wheat-free bread (Source: Katarzyna Wojtasik/Shutterstock.com)

Living Free Of Wheat & Gluten

It’s only until you can’t buy wheat that you realize exactly how many products contain it — from bread to less-expected sources like soups and sauces.

Worry not, there are a number of wonderful alternatives to common wheat-loaded products on the market. While options like gluten-free oats and flour blends are great for baking, rice cakes and specialty breads are great for snacks and sandwiches.

Don’t get discouraged if the first versions you try are less than ideal, there are so many options on the market these days, you’re sure to find something both you and your children will love.

If you can get your hands on one of the gluten-free and vegan breads from this range, it’s a particular fave of Raise Vegan‘s gluten-free staffer.

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vegan burrito bowl
A burrito bowl with seitan (Source: Noah Philipose/Shutterstock.com)

Avoiding Soy As A Vegan

Vegan or not, it can be a real pain finding products that are totally free of soy, another ingredient that seems to weasel its way into a lot of foods these days. Worry not.

When it comes to milk alternatives, the days of soy being the only option are very, very long gone. Say hello to oat, coconut, almond, cashew, hemp, hazelnut, flax, and rice milk — just to name a few! That said, we can pretty much forget about all the others now that oat milk exists.

To replace tofu and tempeh, or processed plant-based meats, you may want to try seitan — a delicious wheat-based mock meat with a hearty texture, and that’s loaded with protein. While you can buy it in store, it’s also fairly easy to make and can be adapted to suit your tastes.

When it comes to soy sauce, coconut aminos make an awesome replacement, and can be found online or at just about any well-stocked health food store.

Managing A Newly Discovered Allergy

While adding a new no-no to your food list may seem discouraging at first, there’s no doubting that we’re in the best time for it. So many free-from products exist these days, that there’s something for everyone — no matter what you need or choose to avoid.

Try not to get discouraged during the transitional phase, and don’t be afraid to experiment! In time, you’re sure to find a new or changed diet to be second nature, just like eating plant-based!

Let us know your favorite allergen friendly product, or recipe, in the comments below!


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