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Brown rice is a complex carbohydrate that can be used instead of wholegrain cereals - especially oats - in some recipes.

You may also be interested in…. Kosher surimi is a type of imitation crab paste that is safe for those with a Crustacean allergy, as it does not contain any shellfish. Many people reasonably think imitation crab is an alternative to real crab - however, that does not mean it is safe for those with a Crustacean or Mollusc allergy.

Imitation crab is made from a type of pulverised fish paste called surimi, which may contain traces of Crustaceans and Molluscs in addition to Fish. Monkfish has a similar meaty flavour and texture to lobster, and can be used as a lobster substitute.

Some people find that mushrooms have a similar texture to the meat of Crustaceans such as crabs, lobsters and crayfish. Fruit pastes like applesauce and mashed banana can be used in place of Eggs in recipes for baked goods as they will perform the same function - acting as a binding agent.

Nut butters such as those made from cashews or almonds can also be used in the same way as Eggs as an emulsifier or binder in baked goods , but it should be noted that they have a distinctive flavour that will impact the final dish.

Silken tofu is a form of tofu especially well-suited to baking, and can be used instead of Eggs in recipes for cakes and similar products.

If you whisk one tablespoon of flaxseeds with 3 tablespoons of water until absorbed and thickened the mixture will have a similar consistency and properties to Egg when used as an ingredient for cooking or baking.

There are several synthetic Eggs substitutes, including Ener-G egg replacer, Loprofin egg replacer, No-egg replacer and Loprofin egg white replacer. Pre-packed food sold in the UK, and the rest of the European Union, must clearly indicate on the label if it contains any of the 14 major food allergens.

As non-Fish seafoods, things like scallops and prawns have a fishy taste and a Fish-like texture that makes them a good direct alternative. It should be noted, however, that shellfish are also major allergens and there may be cross-contamination or cross-reactivity with Fish.

Like white fish, tofu has a mild, subtle flavour and can be cooked or prepared in many different ways to give it a different texture. Jackfruit can be prepared to have the same texture as flaky fish, and can be used as a substitute for the likes of cod, haddock, snapper and bass.

Seitan - also known as "wheat meat", can be used in place of filleted white fish, as it has a similar subtle flavour and texture. Dried seaweed can be added to vegetable stock and used in stews, sauces and soups as an alternative to fish stock, whilst seaweed or algae can be added to dishes that require a "fishy" flavour, without actually using Fish or fish sauce.

When cut thinly and marinated in oil, vinegar, algae and liquid smoke, carrots can stand in for salmon. Because of their colour, tomatoes can be peeled, chopped and cooked to resemble tuna - though they will not taste the same.

Rice flour can be used as an alternative to Lupin flour when cooking and baking, and does not contain any of the 14 major food allergens. Very few Northern Europe or North American dishes contain Lupin - in fact, Lupin flour is often used as an alternative to wheat flour, as it is safe for those with a Gluten intolerance or allergy to Cereals containing Gluten to eat.

Soy milk is generally considered a good low-calorie option for those watching their weight and avoiding Milk. It can be used in tea, and on cereal. Almond milk is full of healthy, unsaturated fat and can be used in smoothies and baking in place of milk. Rice milk contains the same amount of vitamin D and calcium as Milk, and works well as a standalone drink as well as over cereal and as an ingredient and baked goods.

It is one of the only plant-based milks to not include any allergen ingredients. Coconut milk is a good substitute for Milk when cooking and baking, as it is creamy and thick, with a slight sweetness.

Hemp milk is made from water and shelled hemp seeds, and can be used in place of Milk to make foods such as porridge. There are many plant-based butters on the market, such as olive oil spread, coconut butter and avocado butter.

Margarine is a butter-like spread primarily made of vegetable oils, emulsifiers and other additives. Whilst some varieties are suitable for those with a Milk allergy, others contain traces of Milk or other dairy products.

It is important to check the label to be sure of the ingredients. There are many different vegan cheeses, made from ingredients such as soya, nuts and seeds, that are widely available. The Japanese sauce teriyaki, made with ingredients like soy sauce, brown sugar and sake, has a similar consistency to oyster sauce.

Worcestershire sauce which it should be noted is made from anchovies, a type of Fish can also be used as a substitute for oyster sauce when cooking, due to the similar umami flavour. Oyster mushrooms make a great alternative to scallops for those following a vegan diet or with a shellfish allergy.

Not only do they have a delicate seafood flavour, they can be cut and arranged to resemble scallops. Both horseradish and wasabi have a similar spicy flavour to Mustard varieties such as Dijon and English Mustard. Since Mustard is most commonly used to add flavour to dishes, and is usually among several ingredients in a recipe, for those with a Mustard allergy it might be easier just to forgo it altogether.

For the same yellow colour as Mustard and to add a hint of spice though a different flavour , turmeric can be used in place of Mustard. Some varieties of Mustard are very creamy in texture, so on the rare occasions that Mustard is used in a recipe as an emulsifier, you can sub in mayonnaise.

Peanuts are the most like-for-like substitute to Tree Nuts, both in texture and flavour. However, Peanuts are also among the 14 major food allergens. Seeds are close to Nuts in nutritional value, as well as flavour and texture.

Toasted seeds can replace Nuts in snack mixes, salads and baked goods, as well as any recipe which requires Nuts to be sprinkled in or over the dish.

Oats toasted with butter can have a creamy, nutty flavour and so make a good alternative to almond and cashew butters when making smoothies, baked goods and sauces.

Peas and chickpeas are legumes like Peanuts - they can both be dried or roasted to create a nut-like snack. Tiger nuts are not at a nut at all, but a type of edible tuber that can be eaten raw or cooked, and have a sweet, nutty flavour. They make a great alternative to nut milks and nut flours, and can also be used as ingredient for cooking or baking.

The obvious alternative to Peanuts are Tree Nuts such as cashews, almonds and macadamia nuts. Just because a person has a Peanut allergy does not mean that they have a Tree Nut allergy, but care should still be taken, as there can be cross-reactivity.

Made primarily from toasted and ground Sesame seeds, tahini is a paste that can be used as an alternative to peanut butter in sauces, dressings and sandwich fillings. Tiger nuts are an edible tuber that can be eaten raw, cooked or made into flour or milk.

Their creaminess and nutty flavour make them a great substitute for Peanuts in baked goods and sauces. Because of their similar consistency and flavour profile to mashed or crushed Sesame seeds, cashew and almond butter can be used as an alternative when making foods such as hummus or tahini.

Sunflower, pumpkin, poppy and chia seeds can be used to sprinkle into salads, over bread or cereals and in baked goods in place of Sesame seeds.

Perilla oil is a nutty, plant-based oil that tastes similar to Sesame oil and can be used in its place when cooking and frying. When using soy milk as a non-dairy alternative to animal milk, almond milk, rice milk and oat milk are all good substitutes. Coconut aminos is a sauce made from fermented coconut sap, and is considered to be one of the best alternatives to soy sauce.

Also known as boiled cornmeal, polenta can be cooked to have a similar texture to tofu, and like tofu, has a delicate flavour. Whilst there have been several experimentations with sulphur dioxide alternatives ascorbic acid among them there are no known alternatives to Sulphur Dioxide, though there are low-Sulphite and Sulphite-free beers and wines on the market.

Skip to content. Avoiding the 14 major food allergens can be tough - Peanuts, Cereals containing Gluten and Soya are all major ingredients in many different cuisines.

Fennel Fennel bulbs have a similar flavour to Celery, and a crunchy texture that makes them a good Celery replacement in dishes like salads. Jicama Also known as "the Mexican turnip", jicama is a good substitute for those who dislike Celery as well as those with an allergy, as it shares the crunchy texture but has a much milder flavour.

Bok Choi The bottom part of a Bok Choi can be used instead of Celery as an ingredient in soup, stews and sauces. Cucumber Like Celery, cucumber has a high water content and a crunchy texture, which makes it a good choice for smoothies and salads.

Read our deep dive into a Celery allergy here. Xanthan gum and guar gum Xanthan gum and guar gum can both be used in place of wheat or other cereals flours when baking. Quinoa The protein-rich grain quinoa makes a great alternative to pearl barley in stews, salads and other dishes.

Chia seeds Chia seeds can be used in place of oats in recipes that call for them, and can be soaked or toasted in the same way. Brown rice Brown rice is a complex carbohydrate that can be used instead of wholegrain cereals - especially oats - in some recipes. You may also be interested in… 14 Allergens: The different Cereals containing Gluten Read.

Read our deep dive into a Cereals containing Gluten allergy here. Kosher surimi Kosher surimi is a type of imitation crab paste that is safe for those with a Crustacean allergy, as it does not contain any shellfish.

Monkfish Monkfish has a similar meaty flavour and texture to lobster, and can be used as a lobster substitute. Mushrooms Some people find that mushrooms have a similar texture to the meat of Crustaceans such as crabs, lobsters and crayfish.

There are also many shellfish-free, vegan versions of crab and shrimp on the market. Read our deep dive into a Crustacean allergy here. Applesauce or mashed banana Fruit pastes like applesauce and mashed banana can be used in place of Eggs in recipes for baked goods as they will perform the same function - acting as a binding agent.

Nut butters Nut butters such as those made from cashews or almonds can also be used in the same way as Eggs as an emulsifier or binder in baked goods , but it should be noted that they have a distinctive flavour that will impact the final dish.

Silken tofu Silken tofu is a form of tofu especially well-suited to baking, and can be used instead of Eggs in recipes for cakes and similar products.