Allergen-free food: Ideas, substitutes and practical advice

In a world where food allergies are increasingly common, it's not always easy for non-allergic people to have to adapt their diets to meet the needs of colleagues, classmates, friends or family members who suffer from allergies. At La Moisson, we understand these challenges and the importance of offering allergen-free foods to ensure everyone's safety and well-being. Whether it's lunch at work, lunch at school or dinner with friends, we're here to help you create delicious meals that avoid common allergens like gluten, nuts and dairy. Our selection of products and our advice will make your job easier, so you can cook with peace of mind for everyone.

At the very end of this article, you'll find a varied list of ideas for replacing the various main allergens. We understand that preparing meals and lunches can be a daunting task when you add such a challenge, so we're happy to equip you with tips and healthy, delicious food products!

Why choose an allergen-free diet?

Even if you don't suffer from food allergies, reducing or avoiding allergens in your diet can help prevent the onset of food sensitivities. It's important to distinguish between food allergies and food intolerances. Food allergies involve an immune response and can cause severe, even life-threatening reactions, such as anaphylaxis. Symptoms can include itching, swelling, breathing difficulties and skin rashes. By contrast, food intolerances, also known as food sensitivities, are not linked to the immune system. They generally manifest as gastrointestinal symptoms such as bloating, abdominal pain or diarrhea. These reactions are often less severe, but can still affect your quality of life.

By limiting the use of priority allergens, you can reduce the risk of developing food sensitivities to one or more of these foods. It also allows you to discover new flavors and ingredients that enrich your diet and can offer a more varied and enjoyable culinary experience.

Understanding priority allergens

Even if you're not allergic, it's important to know your priority allergens, as they cause the majority of allergic reactions in sensitive people. This allows you to better understand and support your family, colleagues or friends who must avoid these foods, and to fill your child's school lunch box more easily. Here are the main allergens to watch out for:

• Gluten: Found in wheat, barley and rye, gluten can cause reactions in those with celiac disease or gluten sensitivity, leading to digestive disorders and skin problems.

• Nuts and peanuts: These foods are often responsible for severe allergic reactions, as their proteins can trigger an intense immune response, sometimes leading to anaphylaxis.

• Dairy products: The lactose present in milk and dairy products can cause digestive disorders and skin rashes in some people.

• Eggs: The proteins in egg whites can cause allergies, especially in children, leading to skin rashes, respiratory problems or digestive disorders.

• Soy: Often used in many processed foods, soy can cause allergic reactions ranging from itching to anaphylaxis in some people.

• Fish and seafood: Proteins specific to these foods are sometimes the cause of severe allergic reactions, particularly in adults, ranging from hives to severe respiratory problems.

These foods are allergens mainly because of their proteins, which are perceived as threats by the immune system in allergy sufferers. Understanding these allergens can help you create a safer, more inclusive environment, whether at home, at work, at school or at social events. 

The benefits of an allergen-free diet

By adopting an allergen-free diet, you can not only prevent allergic reactions, but also discover new ingredients and flavors. You may be surprised to find that many delicious dishes can be prepared without the use of food allergens. What's more, this approach can encourage a healthier, more varied diet that benefits the whole family.

List of ingredients to avoid

To adopt an allergen-free diet, it's crucial to know which ingredients to avoid. Here are a few ideas to help you replace the main allergens in your recipes and meal preparations:

Gluten

Gluten is found in many wheat, barley and rye products. Fortunately, there are many completely natural gluten-free alternatives, such as rice, quinoa and their flours.

With market advances, it's becoming easier and easier to find traditional gluten-containing foods that are gluten-free! At La Moisson, we specialize in gluten-free foods. You'll find a host of delicious and healthy gluten-free products on our shelves. Our food advisors can help you in your search.

Nuts and peanuts

Nuts and peanuts are common allergens that can cause severe allergic reactions, including anaphylaxis, in some people. They are often banned from schools for safety reasons. Seeds, on the other hand, such as sunflower and chia seeds, are normally considered safe and are often accepted in schools. Seeds are neither legumes nor nuts. They therefore do not contain their allergenic proteins.

Seed butters are a nutritious alternative and can easily replace nut and peanut butters in your recipes and snacks, offering a tasty and safe option for everyone.

Dairy products

Dairy products can be replaced by plant-based alternatives such as almond, oat or coconut drinks (link to products /collection on keywords). Beware, however, of plant-based nut drinks! If nuts are banned from your environment, so are their drinks. At this point, opt for a vegetable drink made from coconut, oats or seeds.

If you're used to regular milk, be aware that a plant-based drink won't offer you the same nutritional profile. Regular milk is perceived as a food and contains proteins and lipids. Plant-based beverages, on the other hand, generally contain less protein and very little fat. We invite you to inform yourself, as each type of beverage is different!

Did you know that you can also make your own plant-based drink at home?

Other food allergens

Be vigilant with other major food allergens such as eggs and soy, which lurk in many prepared foods, as well as fish and seafood. There are substitutes for each of these ingredients that you can easily incorporate into your recipes. Don't hesitate to come and see our advisors in store to help you.

Did you know that it's very easy to replace eggs in recipes with simple flax seeds? Instead of coconut, add 1 tablespoon of ground flax (or chia) seeds to your recipe, mixed with 3 tablespoons of water that has been left to thicken for a few minutes in a small bowl. 

Allergen-free recipes

To help you get started, here are some allergen-free recipe ideas for each meal of the day:

Breakfast

Try a smoothie bowl with fresh fruit, a drink or a plant-based yogurt enhanced with a share of protein powder (put link) and chia seeds. It's a delicious and nutritious way to start the day, providing color, freshness and plenty of nutrients. Vary the flavours to your heart's content!

Lunch and dinner

Quinoa salads with fresh vegetables and lentil soups are excellent options for a healthy, allergen-free meal.

Snacks

Opt for homemade energy bars with sunflower seeds, dates and cocoa. Fresh fruit with seed butter is also an excellent, safe and nutritious idea.

Desserts

For dessert, try gluten-free brownies made with hazelnut flour and mashed sweet potatoes. Delicious and healthy!

Tips to avoid allergic reactions

In addition to choosing the right allergen-free foods, it's essential to take precautions when preparing meals to avoid allergic reactions due to cross-contamination.

Pay attention to the ingredients list

Before buying a product, carefully read the list of ingredients on the packaging. If necessary, avoid statements such as “may contain traces of” or “manufactured in a facility that uses”, as even a small quantity of an allergen can trigger an allergic reaction in some people. When in doubt, ask!

To make your shopping easier, La Moisson has set up a simple and practical allergen identification system. Look for the pictograms on our shelf labels. They'll tell you at a glance whether a food is safe or not. And remember, our staff know all the most popular products that would be perfect for you.

Safe meal preparation

Cross-contamination is very risky and occurs when traces of allergens present in certain foods or surfaces come into contact with foods that are initially allergen-free.
To avoid cross-contamination, use separate utensils and work surfaces for allergen-free and allergen-containing foods. Wash your hands thoroughly. You can also start by preparing allergen-free dishes to avoid contaminating them with prohibited ingredients. Before serving, clearly identify the dishes to avoid confusion and ensure that everyone can enjoy the meal in complete safety. 

Discover a safe diet

Adopting an allergen-free diet may seem difficult at first, but with a little planning and creativity, it's entirely possible to prepare tasty, nutritious and varied meals that are suitable for the whole family. By following these tips and exploring the many options available, you can enjoy a varied and delicious allergen-free diet while ensuring the safety of your meals.

At La Moisson, we're committed to providing you with quality products and advice to help you navigate the world of allergen-free foods. Don't hesitate to visit us and ask our staff for advice. Our mission is to help you on your way to a healthy lifestyle, and our qualified specialists will make your experience a pleasant and rewarding one.