The best substitute for a given food isn't always one-to-one -- that is, sometimes the right substitute for an allergenic food depends on how you're using it. The best way to replace an ingredient for baking might be completely different than the way you'd replace it for eating raw, or for cooking briefly in a savory recipe. Nonetheless, here is a list of basic pantry staples and some useful substitutes for each. Even where brand names have been indicated, always read labels carefully, as ingredients may have changed.
11. Bread
If you're avoiding wheat or gluten, ready-made options are now widely available, even in mainstream supermarkets. Whole Foods maintains a gluten-free bakery and sells gluten-free baked goods in their store, while Glutino, Kinnikinnick Foods, and Ener-G are but a few of the makers of wheat- and gluten-free breads. In general, these breads are best toasted.
Egg-free breads are fairly common, but do check labels. Orgran makes mixes that are egg-free, yeast-free, and gluten-free, while Ener-G sells egg-free, yeast-free bread leavened with rice.
12. Breadcrumbs
In addition to crumbled, stale bread that meets your allergy needs, several shelf-stable bread crumb alternatives exist. One wheat-free option is potato starch-based pesach crumbs, which are made by Paskesz and are available around Passover. Tortilla crumbs, available near breadcrumbs in some groceries, are also wheat-free. You can use cornmeal interchangeably with breadcrumbs in some recipes, and this is a safe option for anyone without a corn allergy or intolerance.
13. Cake Mix
Look to allergy-friendly manufacturers to replace this product for special occasions. Among the most widely available -- and suitable for many allergy needs, including dairy, peanuts, eggs, gluten, and tree nuts -- are mixes from Cherrybrook Kitchen. Dedicated wheat- and gluten-free mixes that are not multi-allergen free are available from Pamela's and Whole Foods.
14. Tree Nuts
For snacking, consider roasted pumpkin seeds or sunflower seeds, which are salty, crunchy, and safe for those with tree nut allergies. When shelled, these are fine alternatives to pine nuts for pestos. Shelled pumpkin seeds can also be substituted for almonds in some recipes.
15. Peanut Butter
The closest substitutes available on shelves are Sunbutter (and other sunflower seed butters), pumpkin seed butters, and soy butters. Those who are not avoiding tree nuts can also find a variety of tree nut butters, but this is not an option for many people with peanut allergies. For sandwiches, consider some creative alternatives to peanut butter in addition to taste-alikes.
16. Cereal
Allergy-friendly cereals are starting to become easier to find at mainstream supermarkets. Enjoy Life cereals are free from major allergens. Other allergy-friendly lines that are widely available include Zoe's (which are nut-free), Erewhon, and Perky's. You might also consider pure oatmeal, warm rice cereal, or other single-grain hot cereals as a quick breakfast alternative.
17. Trail Mix
Numerous trail mix options are on the market, but the major allergens that are difficult to avoid here are peanuts, tree nuts, and, in the case of mixes that are made with dried fruits, sulfites. Consider making your own with a simple recipe.
18. Canned Tomatoes
There is no tomato-free substitute for canned tomatoes, of course, but most are preserved with corn. You can make your own corn-free peeled tomatoes with minimal hassle. Cut an "X" into the top and bottom of a ripe tomato and submerge the tomato in boiling water for about five minutes. Remove until cool enough to handle. The skin should peel off easily. You can remove the seeds at this time also. Use immediately, store in a covered container in the refrigerator for about a week, or process immediately following manufacturer's instructions for home canning. (I don't suggest freezing these.)
19. Beer
Wheat- and gluten-free beers are becoming more and more widely available, with the most readily available nationwide being Anheuser-Busch's Redbridge. Most beer is made using corn. However, many German beers are not, and the term "Reinheitsgebot" on a German beer should mean that the brew is made from only barley, hops, yeast, and water. It's prudent, however, to confirm this with the manufacturer before drinking.
20. Mayonnaise
To avoid eggs in mayonnaise, try buying a vegan mayonnaise alternative like Veganaise. You can avoid corn, soy, or sulfites in mayonnaise by making your own. Mayonnaise is simple to make but does traditionally include raw eggs. If you want to avoid raw eggs, try this recipe.
