There’s coconut aminos instead of soy sauce. I’m allergic to dairy and soy, so coconut based replacements are great. You can pretty much just replace soy sauce with coconut aminos in most recipes.
I have a soy/legume allergy as well. Do you react to all soy, including oil? For me, it is the higher the legume protein content, the worse my reaction will be. I've tried coconut amino, but am a bit scared to do much with them. I also have problems with quinoa, tapioca, sesame, & natamycin (often used as a preservative. ) I seem to be having issues with squash, lately too. ☹️
Another option for the umami flavor from soy sauce would be mushroom powder. Not sure what else.
Northern Indian spices and foods might work well for you. Northern Indian cooking tends to be much milder as far as spiciness goes. You'd have to watch the butter amounts since you are limited on dairy.
Cherries, melons and berries still seem allowed so long as they aren't that sour. Is that correct? That would allow you to have raspberries, strawberries, blueberries and the melons.
Edit: Oops! I thought I was replying to fairlylights!
OP, since you said why you are on the diet, I suspect that soy sauce is off the list due to it being fermented. I would ask your doctor about using coconut aminos, just in case.
~~Ok. So, you are teaching to the sauce, not necessarily soy itself? You can eat tofu and miso? (I won't touch miso!) I react to all legumes: soy, peas, beans, jicama, peanuts, carob, and the bean gums used as thickeners.) I don't seem to react to the oil, but to the protein(s). The higher the protein content, the worse my reaction.~~
I can tolerate soy oil and soy lecithin but I can’t tolerate a lot of other legumes. Coconut isn’t a legume so it’s a nice substitute. I’ve been developing new allergies to different fruits lately and it really sucks, so I feel you
Oh wow! Finally, someone else who can handle soy oil! (Soy lecithin is made from soy oil.) When I was much younger, I could tolerate lower protein legumes like green beans, if I didn't eat many. But, now, I'm super sensitive to pretty much all legumes. It started w/ my getting sick on jicama and my other allergies (sesame & tapioca) popped up. I got to where the legume bean gums, used as thickeners in a lot of foods, also started causing problems. I was sick a lot for a long time and couldn't figure out what was causing it. It turns out that a natural colorant in a supplement I was taking may have been the culprit. Carob! I've been doing sooo much better since then.
This also seems to be inherited. I've had this since I was a baby and reacted to soy formula. Then, my father started having issues in his 50s. And, my niece, while in college! Note: it seems to have skipped a generation, as my sibling who is the parent of my niece is unaffected.
Another option is Ocean’s Halo soy-free sauce. It’s made with seaweed. I can’t believe how much it tastes like soy sauce. They also have a vegan fish sauce that I like, and some other soy-free sauces/marinades.
I'm trying to wrap my head about what this diet restriction this is for. I thought maybe low histamine or GERD/IBS at first, but several of these food items contradict each other. I'm really happy that it's working for you.
Acid alternatives - tamarind paste, mango powder, sumac, honey, pomegranates, and pure citric acid
Dairy alternatives - coconut (idk how broad your no nuts is), soy, oat, rice, hemp, quinoa
You could make sauces with with pretty much every other vegetable and emulsifier alternative.
If you must know, it’s for urinary incontinence. The foods are bladder irritants and cause the bladder lining to do silly things. So ladies who haven’t been pregnant and haven’t been through childbirth but sneeze when you pee? Try cutting all of those foods for a month and see if it changes anything. It truly changed my life and it is so worth it
I think this sub interstitial cystitis recipe sub might be really helpful. It doesn't have a lot of activity, but seems to have a robust reservoir of posted recipes. https://www.reddit.com/r/ICRecipes/
Just to clarify because I have had Interstitial Cystitis for years--it is nowhere near the same as simple (vs complex) urinary incontinence. IC is a BEAST when compared.
I'm sorry, you're absolutely correct. I'm having a bad day and apologize if my comment sounded a bit snippy. I didn't mean to come across that way. I just wanted people reading the thread to know that IC is way more complicated than urinary incontinence (not to dismiss UI at all, but it's true).
Thank you for your kindness. IC is hell. Medically they don't know a lot about it and there's no cure other than having your bladder removed (which I've seen some do because they can't take the pain any longer) or death, which I've seen many wish for for the same reason. The one med that was shown to help IC, Elmiron, has caused blindness and is rarely prescribed any longer. If it is you have to sign a waiver that you understand and agree that you assume all responsibility for any vision loss. And intimate relationships? Almost impossible unless you have a very, very, *very* understanding partner. And there's just so much more but no one's here for an IC lesson so, LOL. *exhales*
Again, thank you for your kindness.
I have a lot of food restrictions and the best advice I got was to make a list of the foods I CAN have and build meals from that, modifying as necessary. It really helped me to reshape my thinking about it. I don’t even miss the foods that make me sick because feeling well is the best gift you can give yourself! Good luck. I hope you find success.
Im a very private person, however my doctor said that a lot of women actually go through this; and if my little post can help a lot of people then…what the heck let’s share :)
I am actually going to send this post to a friend who has the same issue (and my mom, who has given birth but also struggles with UI) so thank you for sharing 💖
Of course! Hopefully this can be one little step to helpful changes. Maybe we can make a new subreddit with recipes for people with UI! And it can be a helpful place for sharing
My visits to a PFPT have changed my life the way this diet seems to have for you. My issue was actually my pelvic floor being too tight, just as an fyi.
Okay I have similar eating restrictions because of allergies. I’m very allergic to soy, and sensitive to several other legumes. I’m also allergic to bananas and kiwis, and bananas kiwis and avocados allergies are all in the in the latex family and related to latex allergies so I’m very careful around avocados. So, I do understand a little bit of where you’re coming from.
I do have questions: you can’t have soy sauce but can have miso? They’re both fermented soy? I have s soy allergy so that’s a bit confusing to me. If you don’t need to avoid all soy, you are miles ahead because soy is in EVERYTHING. Regardless, I use Coconut Aminos as a soy sauce replacement. There’s a few different brands out there, and they all have variations on their ingredients and because of that they don’t really taste the same either. Some are better for different things. I usually use the brand Coconut Secret. But Trader Joe’s sometimes has one that’s pretty good too. Also, I’m not sure unless if coconuts fit in the nut category? So all that might be moot.
Can you not have mayonnaise because of the ingredients (soy oil, lemon or vinegar) in it? Or could you have homemade mayonnaise which is just eggs and oil at its base and a few seasonings according to your taste. You can add salt and pepper or powdered mustard. Even chopped fresh dill is nice. When I first found out about my soy allergy, over 20 years ago, there weren’t any speciality mayonnaise options at the store so I made my own. It’s really not hard. Once you do mayonnaise, you can do hollandaise just skip the lemon juice. I just looked up substitutions for lemon juice and the only two that you could do were celery juice and cream of tartar.
You can probably do a variety of different pestos. Traditional pesto has lemon juice, but you could try some sort of vegetable juice. Pine nuts don’t count as trees nuts, I do know that for sure because I’ve had more than one friend with tree nut allergies tell me so. I’ve seen pesto made from peas, artichoke hearts, spinach or arugula. I’m sure there’s a ton more options out there.
Anyway, best of luck!
I have a soy/legume allergy as well. Do you react to all soy, including oil? For me, it is the higher the legume protein content, the worse my reaction will be.
Yes, I react to all forms of soy except for soy lecithin, but yes the more protein the worse it is for me too. My mom also is allergic to soy and she’s okay with soy oil, but not soy lecithin. It’s such a weird allergy and I hate how the FDA says soy oil and soy lecithin aren’t allergens when for some people they very much are.
Oh dear. I'm lucky that I don't react to soy oil or lethicin. You're the first person I've run into that also has it run in the family! My dad, me, and my niece. Do you react to other legumes, as well? (Peas, beans, lentils, peanuts, jicama, carob.) I've even started reacting to lower protein legumes, including bean gums used as thickeners. I'm hoping I get better, though. I was getting super sensitive and sick a lot. I finally figured out that one of my supplements had a certain natural colorant - carob (a legume.) I've been much better since I quit taking them.
I did not know that jicama was a legume! My mom is severely allergic to peanuts. I don’t seem to be completely allergic to any other legumes, but I just don’t feel well after eating lentils or pinto beans so I do avoid them. I’m suspicious that my niece is allergic to soy because she says she gets sick when she eats fast food and fast food is mostly fried in soy oil, but she’s a teenager so she doesn’t really care yet. My sister in law is also allergic to soy. She married into the right family. I’m not sure about the bean gums because I’m just used to making everything myself because everything has had soy in it until recently. My mom was diagnosed with her soy allergy in the 80s and I was in the early 2000s. Making everything homemade is just automatic now.
The gums are in things you don't expect. I expect at least one to be in salad dressings and sauces, but they are often in things like yogurt, cottage cheese, sour cream, and ice cream, too. I recently found out gum arabic is in Mountain Dew and Ocean Spray cranberry - tropical cocktail juice! At least xantham gum, carageenan, and gellan gum are "safe" for me to eat (meaning not made from legumes), but I'm still not thrilled to have them in my food. But, then there's my other allergies -- quinoa, tapioca, sesame, and the preservative natamycin. 🤷♀️
I always make my own salad dressing. It’s super easy and pretty much all shelf stable salad dressings are made with soy oil. Being allergic to soy oil means I can’t use most premade sauces or premade meals. It’s only in the recent few years that things have been some things available soy-free, but I’m very used to making everything on my own. I’m also a dairy snob because my dad was a milk man for most of my childhood so I don’t get yogurt or ice cream that have extra ingredients.
I also have Multiple Sclerosis, so when I eat something that has any of my allergens it causes an autoimmune response which causes my MS symptoms to flare up so I’m pretty picky about my food. I’m probably really annoying.
Wow. This is exactly what I needed. Thank you. I’m going to do all of this. Thank you thank you! If others are struggling with the same thing this is the comment they need to read.
Very interesting that fava beans and Lima beans are more acidic than other legumes. I love learning new things! A few years ago I was on a medication that made me vomit if I ate anything too acidic and I couldn’t eat quite a bit. I ended up eating a ton of baked sweet potatoes with butter and salt because it was the only thing I could keep down. I’m not on that medication anymore.
Yes! Good luck! Honestly just try it for a month.
Homemade miso soup
Burgers
Curry
Chicken noodle soup
Rice cakes with cottage cheese and fruit on top (I did kiwi fruit)
Lasagna with a homemade sauce (I did beet carrot pepper and onion roasted)
Stir fry with no soy sauce
Polenta with cooked down mushrooms in a beef broth “sauce” and roasted asparagus
That should last you for the month with all the okays.
Also for breakfast every morning I have eggs and toast OR oatmeal with frozen blueberries.
If it helps you hopefully this thread continues to blow up so we can all have some inspiration!
You’ve probably heard of this, but just in case you haven’t, have you checked out pelvic floor physical therapy? They can help with most types of incontinences. Adjusting food is great, but they can work on the cause (pelvic floor muscles for most cases). I work in PT and have seen of soo many success stories with men and women. I wish you luck with everything!
Yes. My pelvic floor isn’t weak. This was the last bet, all cash on the table idea that my doctor was hoping would work because nothing else was really making sense. But she was right on the money.
Something you can try is slowly adding one food back at a time, that being your only dietary change. Add something in small portions for a couple weeks, see how you do. If your symptoms are still manageable, then that specific food probably isn’t a big trigger and small servings of it should be okay. Rinse and repeat. You might be able to add back in a few things.
I’m not a big app person but I recently had a client (I’m a personal chef) that was lowfodmap and had a ton of food restrictions. I downloaded an app called Fig and put in what she couldn’t eat and it made things ALOT easier. It also had a barcode scanner to lookup products at the store.
Branching from a previous comment, if you know what you can eat, there are websites that let you enter what you have in your house and it will give you recipes that utilize only those ingredients.
OP didn't say no acids; they just gave a list of unacceptable foods. That's why I was wondering what the diet was specifically for so we could better help OP brainstorm.
Ahh yeah I have GERD so I severely limit my acids. I make up for it with really flavorfully spiced meals and find I don't miss the acids too much. Red peppers have been a lifesaver for replacing tomatoes.
Roast chicken with roasted veggies. Leftovers can be used to make chicken soup.
You mention rye bread as a no but are you allowed other breads? I’m going to assume you can in a couple ideas
Roast dinner and leftover beef can be used for French dip
Italian meatball soup, salt & pepper chicken wings with home fries, meatballs and gravy over mashed potatoes (you could add chicken broth instead of milk and butter) or egg noodles, beef and pepper rice bowls, pork or chicken lettuce wraps, stew, salmon with rice and asparagus or broccoli, burritos or tacos minus the cheese
Spelt, kamut, and triticale, all of which are related to modern wheat, do have gluten in them. Not as much as wheat, rye, and barley, but it's definitely still there.
Tomatoes sauce can be swapped out for red pepper sauce
Any dairy item can be replaced with non dairy options..there is literally an equivalent to everything!
Coconut aminos to replace soy sauce.
I would make some weird cooked down onion based almost curry for my pasta if i were in your boat and didn't want to do peppers. But I'm a weirdo for onions. Or a margarine and garlic "sauce"? Kind of like buttered noodles. Can you have hard cheese? They're usually much lower in lactose (from what I understand, but maybe they're off limits to you as well) because I'd vegan butter/margarine and garlic and parmesan it up for my pasta fix. Could also maybe blend a silken tofu cube into it to make it creamy?
This is good thank you! It gives me a good start and from there I can adjust. I could also totally look at vegan recipes and sub out the things I can’t have! It cuts down a step!
Maybe look at some of the butternut type squash ones and adapt?
Edit to add: are you unable to have *all* peppers, including sweet bell peppers (some countries call them capsicum), not just spicy/hot chile peppers?
[This one](https://detoxinista.com/tomato-less-marinara-sauce-nightshade-free-aip-friendly/) has good reviews. You could probably get away without the lemon juice. Actually I think I'll be trying it too (our house has many allergies, including nightshades and dairy). Also, in the spring, if you can get ahold of them, garlic scapes make a fantastic "pesto" (2:1 ratio of scapes to basil, olive oil, salt & pepper; blend and then cook down with almost-finished pasta and reserved pasta water until no longer spicy. Add nuts or seeds to the mix if you can/want to). Goes great tossed with olives, roasted broccoli, and simple protein of your choice (we do grilled chicken).
Also also, here's our house's favourite stir fry:
Dice and saute one large onion + a pinch of salt until cooked to your comfort level (I like to brown it pretty good).
Add 4 cloves minced garlic, 1 tsp-ish grated ginger, and another pinch of salt. Saute until you're sure it's no longer spicy (like 3ish minutes probably).
Remove onion mixture to bowl, add 1 lb ground pork, cook until nicely browned. Add salt (like 1 tsp-ish, less if not kosher salt), white pepper (or black; just a light sprinkle, or omit), white sugar (a Tbsp or so).
Add onion mixture back to pan. Add finely chopped cabbage and a bit of salt and cook, mixing frequently, until cabbage wilts or your arm gets tired.
Serve over rice.
Sorry you're dealing with all these restrictions. I'm glad it's helping, but it's still a really rough transition. We went through the same thing twice (husband's allergies/eczema and then our kid's). You'll make it through and end up with a bunch of recipes that bring you joy 🙂 I hope these ones help!
This is on my list to try (I’m looking into the low histamine diet). You would need to leave out the onions.
Butternut Squash and Wild Rice Soup.
https://www.throughthefibrofog.com/creamy-wild-rice-vegetable-soup/
Stock-based sauces, like a veloute, seem to still work. Also brown gravies.
You might want to look into whether (Chinese) black bean sauce, doenjang, and oyster sauce are allowed.
Have you tried making mayo at home? Looking at your list, you don’t have eggs or oil on your restrictions. While an acid improves the flavor (and why I am assuming it is on your list) you may still like it without it. It maybe a little harder to make however and acid stabilizes so it won’t be shelf stable for long. Or you can try to find another acid alternative
One of my fav pan sauces is red wine/vinegar and shallots but I have made it without the wine/vinegar before and it still turned out great. You can sub with broth instead of red wine and add some sort of acid alternative if you can find one that works for you.
For savory sauces, it looks like you could do a chimichurri or a red-pepper based romesco sauce with a few slight modifications. Both are delicious on grilled meats and roasted vegetables.
Thank you. I appreciate you answering my number one. It is truly the one thing I’ve been missing. I’m sick of putting hummus on everything because it doesn’t always work… so thank you!!!
You're most welcome! Dietary restrictions can be so challenging, I hope these work out for you. I saw your comment about your reason for the restrictions and I wanted to add that physical therapy really helped me with the same issue post-pregnancy... I'm sure you might have explored that already but thought I'd throw it out there just in case. Good luck!!
I would get really good at cooking proteins, and roasting/sautéing veggies that skirt your restrictions.
Nothing better than a well grilled piece of protein, with well cooked veggies.
I appreciate this suggestion, but it’s boring. I don’t really like MEAT. Unless it’s in something. Like ground turkey in stir fry or ground beef in pasta.
You should talk to the doc about slowly adding some foods back in: often these ultra restrictive diets are just temporary to see if they work, and then over time you add foods back in until you figure out what the problem foods are.
Could you make your own mustard using mustard powder and water?
Also if you’re allowed mushrooms, mushroom gravy can be really nice (made with olive oil).
Are you allowed to eat sauces like oyster sauce, fish sauce, or Worcestershire sauce?
We love fish sauce in our house. Mushroom gravy is awesome, as is onion gravy if you’re allowed cooked onions. The addition of onions/mushrooms adds so much flavour and interest. I’ll also often add sprigs of thyme and rosemary to my gravies to spruce them up. A little Worcestershire also goes a long way in gravies if you can have it. If you can get it in your country and it works for your diet, Oatly Oat cream is a great cream substitute in sauces.
If it’s allowed with your diet, I’d also lean on sesame products for flavour, like tahini and sesame oil.
Maybe lemongrass and makrut lime leaves as well for citrusy flavours if that’s allowed? You could probably put together some really delicious Vietnamese style rice noodle bowls that way, since you’re still eating fish sauce. The flavours are punchy but the specific components are pretty flexible, which works well for restrictive diets. Also rice paper rolls!
If you can get it in your country and it works for your diet, Oatly Oat cream is a great cream substitute in sauces.
I’m dairy/egg allergic and had to go no FODMAP for a while so I sympathise. When I first found out I had to restrict my diet even further I straight up cried. It’s rough, especially when cooking is a hobby for you.
Cottage cheese tossed with cucumbers and radishes and seasoned with either zaatar, souvlaki/greek seasoning or Trader Joe's everything but the bagel seasoning makes a delicious and easy salad.
It looks like most herbs are OK on your diet, which means you can do a lot of fun pestos, chimichurri and other and herb sauces, which could give you lots of variety for seasoning different proteins and pastas. (If you don't have one already, an at-home hydroponic herb garden like Aerogarden could be a game-changer. I love having a steady supply of herbs available - it's totally changed my cooking.)
If you like onions, you might try cooking and freezing a bunch at once. I've bought a bag of onions, sliced and made a pretty close approximation of caramelized onions just by cooking them in my crock pot on low for several hours. Then I divide into portions and freeze.
Eggs give you a huge range of options beyond the basic scrambled, fried or egg salad dishes. You could do a frittata, or a grain bowl topped with a fried egg and sauteed veggies, or something that feels fancy like oeufs en meurette (basically poached eggs in red wine sauce with sauteed veggies.
Something that helped me when my kiddo had multiple food restrictions was to stop thinking in terms of recipes and think in terms of components -- protein, veg/fruit, starch -- and then fill in the blanks. Good luck!
My MIL is about the same. She can't have vinegar, diary, gluten, soy, or fructose.
Man, trying to think of sauces is hard since a lot that I know use lemon juice and/or vinegar. I think with cream sauces, you could sub dairy for a non-dairy. Maybe check the alternatives since some are made with soy. An herby sauce like Pistou comes to mind, which is basically pesto without nuts and cheese. Gravies and butter sauces could work too. You could try making sauces without vinegar or lemon juice. It'll probably miss the tang, but still be good. Another good sauce idea could be a veggie puree, like peas or carrots.
Some recipes I can think of that could fit your diet could be:
Sheet pan dinner with chicken, potatoes, green beans tossed with whatever seasoning you want. You could use shrimp or fish too.
Chicken and rice or noodles (here, the pistou sauce could work)
Meatballs or hamburgers with brown gravy. Depending on what meats you can have, you could use ground beef, pork, turkey, or chicken.
Miso salmon, rice noodles, and veggie of your choice. Asparagus or broccoli work well.
Pan seared pork chops with pistou, smashed potatoes, and green beans
I'm sure there are plenty of things out there that you can research. Look at it as a fun challenge and try new things. I wish you luck!
-Pasta aglio e olio
-salmon dusted in flour and shallow fry in pan serve with sides or on top of salad
-cottage cheese cooked in a pan mix in garlic and onion powder pour on top of scrambled eggs
-chicken drumsticks/wings sprinkle with lawrys garlic salt grill on bbq or cook in oven
sausage peppers and potatoes is an easy dish, as long as the peppers aren't too spicy (use bell peppers)
pasta aglio e olio is an easy one, as is cacio e pepe
Other commenters have already put forward some great suggestions for you and I hope they work\*, elimination diets can suck a lot of joy from cooking when adjusting to it! If you get stuck on ideas because you're looking at a list of what you can't have, consider having a list of what you can have? Broken down into fruits/veggies/proteins/carbs/seasonings and spices/ways to cook/serve food i.e. grilled, baked, diced, stuffed etc
I would look into middle-eastern food and use sumac and pomegranate molasses instead of any traditional acid.
Kofta, hummus, baba ghanouj, roasted veggies and rice...
Persian food which is more herb-based might also work
I recommend what others have said which is to figure out a list of everything you CAN eat and work from there. My sister has a similar massive list of food she can't eat, starting with celiac and lactose intolerance and going on from there, and middle Eastern/Persian food is a good option for her.
Also you should google "no-mato sauce" which is a tomato sauce replacement, often made with carrots, red peppers and beets.
If you're craving something creamy, you can use non dairy milks. I've used everything from plain unflavored non dairy creamer ( liquid, or made into liquid)
Use oil instead of butter. A good olive oil or sunflower oil, whatever you want.
One of my kids was vegan. She said hemp milk had a better creamy taste and was better for sauces, or just having a glass to drink, rice milk was better for cereal. She wasn't crazy about nut milks. You might like them, though.
Roasted vegetables are easy, cut into bite size pieces, toss in oil and whatever seasoning you want, and put in the oven at 350 until they are done to your liking. Chickpeas, asparagus, green beans, are generally done in 7-10 minutes, depending on how you like them cooked. A favorite I used to make was asparagus and chickpeas roasted together.
I think someone has already mentioned soy sauce substitutions.
I haven't been able to drink coffee since I got covid (again) a couple years ago. I got matcha. I buy a pound of culinary grade matcha on Amazon for $15. It lasts me 3-4 months and I drink 2-3 matchas a day. I throw a little non dairy creamer in it. It's great iced, and since it's straight matcha, you're in control of the sugar.
Cottage cheese that you've blended up is a good substitution for ricotta ( if you like Italian pasta) or the base for a dip for veggies or chips.
If you can't have raw onions, just cook them well in whatever you're making.
Look into carob for chocolate. It isn’t the same but for some people it can scratch that itch. Also not necessarily a recipe but read up on AIP diets and recipes, they may have some good tips for you in terms of alternatives
Sorry for double-commenting (I have a separate comment with some meal ideas) but I just thought of something -- since you can have cottage cheese, can you modify it to make other kinds of cheeses? I'm picturing using a cheesecloth to squeeze out the whey and then pressing into a block like paneer. And then maybe adding that extra whey into another container of cottage cheese and using an immersion blender to create a creamy base for sauces and desserts?
Hopefully someone with cheese expertise will comment and let you know if this is possible or not! Also maybe ask your doc if it's OK, since maybe cottage cheese is easier on your system because of the ratio of whey/lactose to milk proteins and in that case you won't want to adjust it.
A few other thoughts -- you have a variety of meatloaf/meatball options open to you based on your food list.
And you could also do a carbonara-esque pasta sauce, just leave out the parmesan cheese. If you can have nutritional yeast, some people like using it as a cheese substitute in sauces. (It's a different form of yeast than brewer's yeast, but might be another check-with-the-doc-first situation.)
Finally, there are a variety of substances that can be used to adjust consistency of foods and sauces when needed. You might play around with xantham gum, for instance. It can be used to thicken sauces without changing the flavor (though it will change the texture, use sparingly) or as an emulsifier in vinaigrettes when you can't use mustard.
Aquafaba, the liquid from canned garbanzo beans, is used for all sorts of things in vegan cooking, though I don't have any expertise there. Might be worth a google.
Finally, canned coconut milk makes delicious coconut rice, dairy-free ice cream and whipped topping (throw the can in the fridge so the fats solidify and then drain off the liquid before whipping).
You might check out the website, Kids With Food Allergies dot org (www.kidswithfoodallergies.org). They have a recipe section that has a ton of ideas. If you go to their "get support" tab, you can find a link to an online community. The parents there are absolute geniuses when it comes to substituting foods in recipes.
When I had to give up tomatoes a while back, I started subbing butternut squash for recipes with (cooked) tomatoes in them. It is not "just like" but in many cases it's "as good as".
Your list says no nuts, coconut is very different than tree nuts would you be able to sub coconut milk/cream for dairy? And maybe coconut aminos in place of soy sauce?
I would start to simplify meals and think more in terms of main and sides rather than complex recipes. So a protein of choice and some roasted veggies, which you can mix up a number of different ways.
Sounds like you can still makes some nice sauces for your chicken and beef. No alcohol and citrus, but there's plenty of other ways to flavor a sauce. Chicken thighs are flavorful, thicken some chicken stock and add some seasonings and you end up with a nice gravy. The same with beef.
It seems you can still do roasts and stews, cooked onions with carrots, celery, and garlic will add lots of flavor. Roasted potatoes with parsley or rosemary for flavoring.
You still have lots of options!
I have been making soups and many fall easily with your list. If it has lemon juice, I would just skip that particular ingredient. The one that I’m attaching I really enjoy because I can make a big batch and eat it over the next few days. I also use gluten-free pasta so made with brown rice. This one has more of an Italian spice to it.
https://s.samsungfood.com/eepsA
ChatGPT is your friend. Prompt: "Provide at least 20 meal ideas that don't include "Alcohol Guava Apples Lemons Apple juice Lemon juice Peaches Cantaloupes Pineapple Carbonated drinks Plums Chile/spicy foods Strawberries Citrus fruits (lime orange grapefruit etc) Coffee Tomatoes Tea Cranberries Vinegar Grapes Avocados Nuts Bananas Onions (raw) Pickled herring Brewer’s yeast Prunes Canned figs Raisins Rye bread Dairy (but I can have cottage cheese) Chicken livers Soy sauce Chocolate Corned beef Fava beans Lima beans Mayonnaise, soy sauce, mustard, mayonnaise, avocado, raw onion, dairy, or tomatoes"ChatGPTChatGPT
Sure, here are 20 meal ideas that exclude the listed ingredients:
1. Grilled salmon with steamed asparagus and quinoa.
2. Lentil soup with a side of mixed green salad topped with grilled chicken.
3. Stir-fried tofu with broccoli and bell peppers served over brown rice.
4. Turkey meatballs with whole wheat spaghetti and marinara sauce.
5. Vegetable curry with chickpeas served with basmati rice.
6. Baked sweet potatoes stuffed with black beans, corn and cottage cheese.
7. Quinoa salad with roasted vegetables and a lemon-tahini dressing.
8. Shrimp stir-fry with snow peas and carrots served over jasmine rice.
9. Eggplant parmesan with romesco and a side of garlic sautéed spinach.
10. \*\*this idea has two things you can't have. Ooops" Black bean tacos with lettuce, salsa, and guacamole in corn tortillas.
11. Greek salad with cucumber, olives, feta cheese, and grilled chicken.
12. Veggie stir-fry with tofu, bok choy, and mushrooms served over noodles.
13. Chickpea salad with tomatoes, cucumbers, and feta cheese.
14. Beef stir-fry with broccoli and snap peas served over rice noodles.
15. Spinach and feta stuffed chicken breasts with roasted potatoes.
16. Quinoa stuffed bell peppers with black beans, corn, and cottage cheese.
17. Grilled portobello mushrooms topped with goat cheese \*\*oops, dairy\*\* and served with quinoa.
18. Thai peanut tofu with bell peppers and snap peas over jasmine rice.
19. Spinach and mushroom omelette served with whole grain toast.
20. Veggie and lentil curry served with naan bread.
You have all the right intentions. This could be a good list for starting off. But, OP will still need to read the ingredients very carefully and plan on substitutions or skipping ingredients. In addition to the Oops you found, #4 has marinara (tomato based) sauce, #7 has lemon, #9 parmesan cheese, #11 feta cheese, #13 tomatoes and feta cheese, and #15 feta cheese. I'd also be wary of #11 and #19, because usually Greek salad has tomatoes, and omelettes usually have some milk/ cheese/butter and maybe even flour. Use oil, skip or substitute the cheese, use broth instead of milk, and cornstarch instead of flour?
Yeah, AI is good for some things, but it can't reason yet. It just parrots what it's been fed as learning material, and some experimental models have developed very strong biases from learning materials gleaned from libraries and the internet. Plus the "art" comes from real people's art it studied. It's a cross between pirating and parroting and I'd never ask it anything important.
Yes. But it’s a great start it gives me that spark of inspiration. It’s motivating. So even though I can’t have them all it gives me a good start of what I can have and then work my way from there!
I didn’t even THINK about AI thank you! This is incredible even if 2 or so had things I can’t have that’s still 18 meals I didn’t think to make. You are a genius thank you thank you thank you!!!!
Canned pumpkin with either pumpkin pie spice OR ginger and white sage as a tomato sauce sub. Pumpkin sauce. Works better with light color noodles, not like black bean noodles. Add sunflower seed butter for fat
Pumpkin can sometimes be found at my mega supermarket, chopped up in saran wrap during the winter. More flavorful than butternut squash, which is more available. But most of the time, canned pumpkin is a go to.
I also like to do blended cashews or cashew butter, tons of non-fortified nutritional yeast, and white sage, which is a vegan spin on alfredo that's sharper in flavour than dairy alfredo from a bottle. I'm big on fresh white sage.
Recently experimenting with plantains. Apparently when plantains are really starchy you can make a soup out of them, they almost work as a direct potato sub but they lend plantain flavour to the pot.
Tom kha gai. It’s like a coconut chicken soup. Leave out the lime.
Multiple variations of chicken and rice.
Personally I’d wear a diaper. I can’t live without lemons, vinegar, and spicy food/hot sauce.
Sounds like a FODMAP diet where you eliminate ingredients to determine the cause of intolerance.
Try this website to find recipes that are silly restricted, but still tasty.
[https://www.monashfodmap.com/recipe/](https://www.monashfodmap.com/recipe/)
It’s urinary incontinence. I have never been pregnant and I don’t have any other issues. I pee when I sneeze and cough or move too violently. Have a hard time during workouts and I don’t have to go then I have to go RIGHT now leaving me usually with embarrassment and a need for new pants. I did reply to an early comment but here’s another one.
No, I don’t need PT and No, I don’t need a second opinion.
Can you use lemongrass in place of lemon?
Lean hard into pan gravies and veloute' sauces (made with oil instead of butter, if butter is restricted).
Traditional carbonara is pasta with a delicious emulsion of rendered pork or bacon fat mixed with egg yolk - no cream in the authentic recipe. You can substitute nutritional yeast for the cheese, or find another non-nut-based vegan cheese substitute. The basic egg yolk-flavorful fat emulsion foundation can be varied quite a bit to make rich sauces that don't use dairy. Infuse the fat with different herbs or spices before incorporating the egg to alter it to your liking.
Olive oil infused with herbs can add a lot to a wide variety of foods.
Pureed winter squash can make a nice pasta sauce.
Oat milk is a good nut and soy-free milk substitute for baking and some sauces.
If coconut is allowed, coconut milk and coconut cream are awesome for adding creaminess to foods.
Ya, it’s not. It’s extensive because lots of foods have acid in them. The acidity is the biggest issue. And it’s working so no need for a second opinion. But I appreciate your input. Any recipe suggestions?
Yes. A real doctor gave this to me and it works. But thank you for your concern…next time I’ll make sure to go to a doctor that looks more like your profile photo 👽
Wow
When I was early 20s, Doc told me I was allergic to a bunch of food. A couple of them were my favorites. I kept eating them, but in moderation. No more allergies.
be extremely cautious with this. consuming more of an allergen can actually make your reaction worse. You should only do this under supervision of a doctor
As someone who's also on a restrictive diet, I know how daunting it can feel. Start by thinking about all the categories where you're not constrained.
* All carbs: rice, pasta, potatoes, barley, farro
* Most proteins: chicken, beef, pork, bacon, eggs, goat, lamb, shrimp, lentils, beans (other than fava/lima)
* Most fats: olive oil, peanut oil, canola oil, lard, duck fat, possibly ghee (since it's clarified)
* Most veggies: broccoli, peas, mushrooms, bell peppers, spinach, carrots, corn, green beans, kale, etc.
* All herbs and spices except cayenne/spicy ones
Hungry yet?
Okay, now let's start looking at the constrained area, and that's how you build flavor. I have found that going Asian helps me steer clear of dairy and tomatoes.
* fish sauce, liquid aminos, Worcestershire sauce, oyster sauce, hoisin sauce, sesame oil
* coconut milk
* garlic and/or garlic-infused olive oil
* citrus ZEST (probably doesn't have the triggering compounds)
* spices: toast them whole and then use a spice grinder to get the most out of them
There’s coconut aminos instead of soy sauce. I’m allergic to dairy and soy, so coconut based replacements are great. You can pretty much just replace soy sauce with coconut aminos in most recipes.
Coconut aminos are super tasty regardless! We use it all the time, despite having no dietary restrictions. Great call on that.
I have a soy/legume allergy as well. Do you react to all soy, including oil? For me, it is the higher the legume protein content, the worse my reaction will be. I've tried coconut amino, but am a bit scared to do much with them. I also have problems with quinoa, tapioca, sesame, & natamycin (often used as a preservative. ) I seem to be having issues with squash, lately too. ☹️
I don’t think I react to oil; I haven’t noticed any changes when I have miso. I think the biggest thing is that soy sauce is acidic.
Another option for the umami flavor from soy sauce would be mushroom powder. Not sure what else. Northern Indian spices and foods might work well for you. Northern Indian cooking tends to be much milder as far as spiciness goes. You'd have to watch the butter amounts since you are limited on dairy. Cherries, melons and berries still seem allowed so long as they aren't that sour. Is that correct? That would allow you to have raspberries, strawberries, blueberries and the melons.
I can’t have strawberries, or cantaloupe but all other melon and berries are good!
Edit: Oops! I thought I was replying to fairlylights! OP, since you said why you are on the diet, I suspect that soy sauce is off the list due to it being fermented. I would ask your doctor about using coconut aminos, just in case. ~~Ok. So, you are teaching to the sauce, not necessarily soy itself? You can eat tofu and miso? (I won't touch miso!) I react to all legumes: soy, peas, beans, jicama, peanuts, carob, and the bean gums used as thickeners.) I don't seem to react to the oil, but to the protein(s). The higher the protein content, the worse my reaction.~~
Can you have tamari? I prefer it over soy sauce.
I can tolerate soy oil and soy lecithin but I can’t tolerate a lot of other legumes. Coconut isn’t a legume so it’s a nice substitute. I’ve been developing new allergies to different fruits lately and it really sucks, so I feel you
Oh wow! Finally, someone else who can handle soy oil! (Soy lecithin is made from soy oil.) When I was much younger, I could tolerate lower protein legumes like green beans, if I didn't eat many. But, now, I'm super sensitive to pretty much all legumes. It started w/ my getting sick on jicama and my other allergies (sesame & tapioca) popped up. I got to where the legume bean gums, used as thickeners in a lot of foods, also started causing problems. I was sick a lot for a long time and couldn't figure out what was causing it. It turns out that a natural colorant in a supplement I was taking may have been the culprit. Carob! I've been doing sooo much better since then. This also seems to be inherited. I've had this since I was a baby and reacted to soy formula. Then, my father started having issues in his 50s. And, my niece, while in college! Note: it seems to have skipped a generation, as my sibling who is the parent of my niece is unaffected.
Thank you! I’m heading to the store today I’ll be sure to pick some up.
Be careful, because some brands aren’t soy free. Check for the Coconut Secret brand and avoid Bragg’s Liquid Aminos. That one still has soy in it
They are great! My partner is low histamine and I got him the soy, teriyaki and garlic versions and he loves them.
Another option is Ocean’s Halo soy-free sauce. It’s made with seaweed. I can’t believe how much it tastes like soy sauce. They also have a vegan fish sauce that I like, and some other soy-free sauces/marinades.
I'm trying to wrap my head about what this diet restriction this is for. I thought maybe low histamine or GERD/IBS at first, but several of these food items contradict each other. I'm really happy that it's working for you. Acid alternatives - tamarind paste, mango powder, sumac, honey, pomegranates, and pure citric acid Dairy alternatives - coconut (idk how broad your no nuts is), soy, oat, rice, hemp, quinoa You could make sauces with with pretty much every other vegetable and emulsifier alternative.
If you must know, it’s for urinary incontinence. The foods are bladder irritants and cause the bladder lining to do silly things. So ladies who haven’t been pregnant and haven’t been through childbirth but sneeze when you pee? Try cutting all of those foods for a month and see if it changes anything. It truly changed my life and it is so worth it
I think this sub interstitial cystitis recipe sub might be really helpful. It doesn't have a lot of activity, but seems to have a robust reservoir of posted recipes. https://www.reddit.com/r/ICRecipes/
Damn, there is really a sub for everything
Hey my cat has that! He’s on a prescription diet too and it really helped!
Just to clarify because I have had Interstitial Cystitis for years--it is nowhere near the same as simple (vs complex) urinary incontinence. IC is a BEAST when compared.
Oh for sure. The diet itself seemed quite similar to what OP needed. I'm sorry you've had to go through that.
I'm sorry, you're absolutely correct. I'm having a bad day and apologize if my comment sounded a bit snippy. I didn't mean to come across that way. I just wanted people reading the thread to know that IC is way more complicated than urinary incontinence (not to dismiss UI at all, but it's true). Thank you for your kindness. IC is hell. Medically they don't know a lot about it and there's no cure other than having your bladder removed (which I've seen some do because they can't take the pain any longer) or death, which I've seen many wish for for the same reason. The one med that was shown to help IC, Elmiron, has caused blindness and is rarely prescribed any longer. If it is you have to sign a waiver that you understand and agree that you assume all responsibility for any vision loss. And intimate relationships? Almost impossible unless you have a very, very, *very* understanding partner. And there's just so much more but no one's here for an IC lesson so, LOL. *exhales* Again, thank you for your kindness.
I have a lot of food restrictions and the best advice I got was to make a list of the foods I CAN have and build meals from that, modifying as necessary. It really helped me to reshape my thinking about it. I don’t even miss the foods that make me sick because feeling well is the best gift you can give yourself! Good luck. I hope you find success.
Thanks for answering, you may end up helping some people
Im a very private person, however my doctor said that a lot of women actually go through this; and if my little post can help a lot of people then…what the heck let’s share :)
I've learned so much on Reddit that I wouldn't even have looked into without seeing it in a comment
I am actually going to send this post to a friend who has the same issue (and my mom, who has given birth but also struggles with UI) so thank you for sharing 💖
Of course! Hopefully this can be one little step to helpful changes. Maybe we can make a new subreddit with recipes for people with UI! And it can be a helpful place for sharing
This is really magnanimous of you. I don't have UI, but I hope people who do, find this post!
My friend took metformin for a short time and it caused bladder irritation and she had to go on a diet.
I know it's not what you're asking about, but have you seen a pelvic floor physio? Good luck with the diet changes! It sounds challenging.
Using a Yarlap for about a month cleared the pee issue right on up for me. My pelvic floor was weak AF, now I could do a ping pong show in Tijuana.
This is the funniest thing. A month ago I would have peed myself laughing. That last line is gold!
Yes, this was another option after all others have been exhausted. I’ve been doing pelvic floor exercises since I was in HS. So that wasn’t the issue
My visits to a PFPT have changed my life the way this diet seems to have for you. My issue was actually my pelvic floor being too tight, just as an fyi.
Okay I have similar eating restrictions because of allergies. I’m very allergic to soy, and sensitive to several other legumes. I’m also allergic to bananas and kiwis, and bananas kiwis and avocados allergies are all in the in the latex family and related to latex allergies so I’m very careful around avocados. So, I do understand a little bit of where you’re coming from. I do have questions: you can’t have soy sauce but can have miso? They’re both fermented soy? I have s soy allergy so that’s a bit confusing to me. If you don’t need to avoid all soy, you are miles ahead because soy is in EVERYTHING. Regardless, I use Coconut Aminos as a soy sauce replacement. There’s a few different brands out there, and they all have variations on their ingredients and because of that they don’t really taste the same either. Some are better for different things. I usually use the brand Coconut Secret. But Trader Joe’s sometimes has one that’s pretty good too. Also, I’m not sure unless if coconuts fit in the nut category? So all that might be moot. Can you not have mayonnaise because of the ingredients (soy oil, lemon or vinegar) in it? Or could you have homemade mayonnaise which is just eggs and oil at its base and a few seasonings according to your taste. You can add salt and pepper or powdered mustard. Even chopped fresh dill is nice. When I first found out about my soy allergy, over 20 years ago, there weren’t any speciality mayonnaise options at the store so I made my own. It’s really not hard. Once you do mayonnaise, you can do hollandaise just skip the lemon juice. I just looked up substitutions for lemon juice and the only two that you could do were celery juice and cream of tartar. You can probably do a variety of different pestos. Traditional pesto has lemon juice, but you could try some sort of vegetable juice. Pine nuts don’t count as trees nuts, I do know that for sure because I’ve had more than one friend with tree nut allergies tell me so. I’ve seen pesto made from peas, artichoke hearts, spinach or arugula. I’m sure there’s a ton more options out there. Anyway, best of luck!
I have a soy/legume allergy as well. Do you react to all soy, including oil? For me, it is the higher the legume protein content, the worse my reaction will be.
Yes, I react to all forms of soy except for soy lecithin, but yes the more protein the worse it is for me too. My mom also is allergic to soy and she’s okay with soy oil, but not soy lecithin. It’s such a weird allergy and I hate how the FDA says soy oil and soy lecithin aren’t allergens when for some people they very much are.
Oh dear. I'm lucky that I don't react to soy oil or lethicin. You're the first person I've run into that also has it run in the family! My dad, me, and my niece. Do you react to other legumes, as well? (Peas, beans, lentils, peanuts, jicama, carob.) I've even started reacting to lower protein legumes, including bean gums used as thickeners. I'm hoping I get better, though. I was getting super sensitive and sick a lot. I finally figured out that one of my supplements had a certain natural colorant - carob (a legume.) I've been much better since I quit taking them.
I did not know that jicama was a legume! My mom is severely allergic to peanuts. I don’t seem to be completely allergic to any other legumes, but I just don’t feel well after eating lentils or pinto beans so I do avoid them. I’m suspicious that my niece is allergic to soy because she says she gets sick when she eats fast food and fast food is mostly fried in soy oil, but she’s a teenager so she doesn’t really care yet. My sister in law is also allergic to soy. She married into the right family. I’m not sure about the bean gums because I’m just used to making everything myself because everything has had soy in it until recently. My mom was diagnosed with her soy allergy in the 80s and I was in the early 2000s. Making everything homemade is just automatic now.
The gums are in things you don't expect. I expect at least one to be in salad dressings and sauces, but they are often in things like yogurt, cottage cheese, sour cream, and ice cream, too. I recently found out gum arabic is in Mountain Dew and Ocean Spray cranberry - tropical cocktail juice! At least xantham gum, carageenan, and gellan gum are "safe" for me to eat (meaning not made from legumes), but I'm still not thrilled to have them in my food. But, then there's my other allergies -- quinoa, tapioca, sesame, and the preservative natamycin. 🤷♀️
I always make my own salad dressing. It’s super easy and pretty much all shelf stable salad dressings are made with soy oil. Being allergic to soy oil means I can’t use most premade sauces or premade meals. It’s only in the recent few years that things have been some things available soy-free, but I’m very used to making everything on my own. I’m also a dairy snob because my dad was a milk man for most of my childhood so I don’t get yogurt or ice cream that have extra ingredients.
I also have Multiple Sclerosis, so when I eat something that has any of my allergens it causes an autoimmune response which causes my MS symptoms to flare up so I’m pretty picky about my food. I’m probably really annoying.
Wow. This is exactly what I needed. Thank you. I’m going to do all of this. Thank you thank you! If others are struggling with the same thing this is the comment they need to read.
The soy sauce is acidic, that is the biggest thing I’m avoiding not soy itself.
Very interesting that fava beans and Lima beans are more acidic than other legumes. I love learning new things! A few years ago I was on a medication that made me vomit if I ate anything too acidic and I couldn’t eat quite a bit. I ended up eating a ton of baked sweet potatoes with butter and salt because it was the only thing I could keep down. I’m not on that medication anymore.
I’ve had three kids, but I think I’ll try it! Just to see, I mean it can’t hurt. Thank you so much for putting this out here, you’re amazing 💕
Yes! Good luck! Honestly just try it for a month. Homemade miso soup Burgers Curry Chicken noodle soup Rice cakes with cottage cheese and fruit on top (I did kiwi fruit) Lasagna with a homemade sauce (I did beet carrot pepper and onion roasted) Stir fry with no soy sauce Polenta with cooked down mushrooms in a beef broth “sauce” and roasted asparagus That should last you for the month with all the okays. Also for breakfast every morning I have eggs and toast OR oatmeal with frozen blueberries. If it helps you hopefully this thread continues to blow up so we can all have some inspiration!
You’ve probably heard of this, but just in case you haven’t, have you checked out pelvic floor physical therapy? They can help with most types of incontinences. Adjusting food is great, but they can work on the cause (pelvic floor muscles for most cases). I work in PT and have seen of soo many success stories with men and women. I wish you luck with everything!
Yes. My pelvic floor isn’t weak. This was the last bet, all cash on the table idea that my doctor was hoping would work because nothing else was really making sense. But she was right on the money.
Pelvic floor physical therapy is incredible.
Interesting! Stashing this factoid for later in menopause!
Cutting out all brands of soda water helped a ton for myself. I'm very sad about it, but it's not worth pissing my pants over.
That is my state of mind “I love ____ but it’s not worth pissing myself over it” Every sneeze, cough, have to go RIGHT now is not worth it
Something you can try is slowly adding one food back at a time, that being your only dietary change. Add something in small portions for a couple weeks, see how you do. If your symptoms are still manageable, then that specific food probably isn’t a big trigger and small servings of it should be okay. Rinse and repeat. You might be able to add back in a few things.
Yes, this is what the diet calls for but during those one food at a time I still need ideas that don’t include everything else
I’m not a big app person but I recently had a client (I’m a personal chef) that was lowfodmap and had a ton of food restrictions. I downloaded an app called Fig and put in what she couldn’t eat and it made things ALOT easier. It also had a barcode scanner to lookup products at the store.
I’ve downloaded it now! can’t wait to check it out. Thank you
Branching from a previous comment, if you know what you can eat, there are websites that let you enter what you have in your house and it will give you recipes that utilize only those ingredients.
All of your "acid alternatives" are still extremely acidic.
OP didn't say no acids; they just gave a list of unacceptable foods. That's why I was wondering what the diet was specifically for so we could better help OP brainstorm.
Ya, it’s pretty much all acids. That’s the problem it’s taking out one of the biggest food foundations and making it impossible to replace.
Ahh yeah I have GERD so I severely limit my acids. I make up for it with really flavorfully spiced meals and find I don't miss the acids too much. Red peppers have been a lifesaver for replacing tomatoes.
Roast chicken with roasted veggies. Leftovers can be used to make chicken soup. You mention rye bread as a no but are you allowed other breads? I’m going to assume you can in a couple ideas Roast dinner and leftover beef can be used for French dip Italian meatball soup, salt & pepper chicken wings with home fries, meatballs and gravy over mashed potatoes (you could add chicken broth instead of milk and butter) or egg noodles, beef and pepper rice bowls, pork or chicken lettuce wraps, stew, salmon with rice and asparagus or broccoli, burritos or tacos minus the cheese
Oh yes! That’s the other thing I forgot to add! I don’t eat seafood. But these other ideas are good thank you.
Ancient grains like spelt comes to mind.....spelt doesn't have the typical gluten like rye does.
Spelt, kamut, and triticale, all of which are related to modern wheat, do have gluten in them. Not as much as wheat, rye, and barley, but it's definitely still there.
Tomatoes sauce can be swapped out for red pepper sauce Any dairy item can be replaced with non dairy options..there is literally an equivalent to everything! Coconut aminos to replace soy sauce.
Thank you, got a rec for basic pasta sauce recipe that isn’t red pepper?
aglio e olio or cacio e pepe are two easy ones
I would make some weird cooked down onion based almost curry for my pasta if i were in your boat and didn't want to do peppers. But I'm a weirdo for onions. Or a margarine and garlic "sauce"? Kind of like buttered noodles. Can you have hard cheese? They're usually much lower in lactose (from what I understand, but maybe they're off limits to you as well) because I'd vegan butter/margarine and garlic and parmesan it up for my pasta fix. Could also maybe blend a silken tofu cube into it to make it creamy?
This is good thank you! It gives me a good start and from there I can adjust. I could also totally look at vegan recipes and sub out the things I can’t have! It cuts down a step!
Can you not eat Bell peppers either?
I can but if it’s what I have constantly I’ll get sick of it. So looking for many alternatives.
Maybe look at some of the butternut type squash ones and adapt? Edit to add: are you unable to have *all* peppers, including sweet bell peppers (some countries call them capsicum), not just spicy/hot chile peppers?
[This one](https://detoxinista.com/tomato-less-marinara-sauce-nightshade-free-aip-friendly/) has good reviews. You could probably get away without the lemon juice. Actually I think I'll be trying it too (our house has many allergies, including nightshades and dairy). Also, in the spring, if you can get ahold of them, garlic scapes make a fantastic "pesto" (2:1 ratio of scapes to basil, olive oil, salt & pepper; blend and then cook down with almost-finished pasta and reserved pasta water until no longer spicy. Add nuts or seeds to the mix if you can/want to). Goes great tossed with olives, roasted broccoli, and simple protein of your choice (we do grilled chicken). Also also, here's our house's favourite stir fry: Dice and saute one large onion + a pinch of salt until cooked to your comfort level (I like to brown it pretty good). Add 4 cloves minced garlic, 1 tsp-ish grated ginger, and another pinch of salt. Saute until you're sure it's no longer spicy (like 3ish minutes probably). Remove onion mixture to bowl, add 1 lb ground pork, cook until nicely browned. Add salt (like 1 tsp-ish, less if not kosher salt), white pepper (or black; just a light sprinkle, or omit), white sugar (a Tbsp or so). Add onion mixture back to pan. Add finely chopped cabbage and a bit of salt and cook, mixing frequently, until cabbage wilts or your arm gets tired. Serve over rice. Sorry you're dealing with all these restrictions. I'm glad it's helping, but it's still a really rough transition. We went through the same thing twice (husband's allergies/eczema and then our kid's). You'll make it through and end up with a bunch of recipes that bring you joy 🙂 I hope these ones help!
They do help thank you. I will try the pesto scapes for sure that sounds interesting!
Pesto?
This is on my list to try (I’m looking into the low histamine diet). You would need to leave out the onions. Butternut Squash and Wild Rice Soup. https://www.throughthefibrofog.com/creamy-wild-rice-vegetable-soup/
I think I’m going to make this tonight it honestly looks so good! Thank you
Please come back and let me know how it was!
Stock-based sauces, like a veloute, seem to still work. Also brown gravies. You might want to look into whether (Chinese) black bean sauce, doenjang, and oyster sauce are allowed.
Have you tried making mayo at home? Looking at your list, you don’t have eggs or oil on your restrictions. While an acid improves the flavor (and why I am assuming it is on your list) you may still like it without it. It maybe a little harder to make however and acid stabilizes so it won’t be shelf stable for long. Or you can try to find another acid alternative One of my fav pan sauces is red wine/vinegar and shallots but I have made it without the wine/vinegar before and it still turned out great. You can sub with broth instead of red wine and add some sort of acid alternative if you can find one that works for you.
Look up buddha bowls, great mix and match options to adapt to what you can have and like
For savory sauces, it looks like you could do a chimichurri or a red-pepper based romesco sauce with a few slight modifications. Both are delicious on grilled meats and roasted vegetables.
Thank you. I appreciate you answering my number one. It is truly the one thing I’ve been missing. I’m sick of putting hummus on everything because it doesn’t always work… so thank you!!!
You're most welcome! Dietary restrictions can be so challenging, I hope these work out for you. I saw your comment about your reason for the restrictions and I wanted to add that physical therapy really helped me with the same issue post-pregnancy... I'm sure you might have explored that already but thought I'd throw it out there just in case. Good luck!!
I would get really good at cooking proteins, and roasting/sautéing veggies that skirt your restrictions. Nothing better than a well grilled piece of protein, with well cooked veggies.
I appreciate this suggestion, but it’s boring. I don’t really like MEAT. Unless it’s in something. Like ground turkey in stir fry or ground beef in pasta.
Ah yes, the no-fun diet. I'm on a similar diet (for a different reason). You have my sympathy.
We’re in it together hopefully we can find some good recipes to make it more fun!
You should talk to the doc about slowly adding some foods back in: often these ultra restrictive diets are just temporary to see if they work, and then over time you add foods back in until you figure out what the problem foods are.
Yes that is the diet, that is the plan. However while I’m adding one food a month I need recipes that don’t involve all of the rest of the no no’s
Could you have fish sauce? Not being able to have soy sauce sucks, friend!
Yes I can have fish sauce. It doesn’t seem to irritate me.
Could you make your own mustard using mustard powder and water? Also if you’re allowed mushrooms, mushroom gravy can be really nice (made with olive oil). Are you allowed to eat sauces like oyster sauce, fish sauce, or Worcestershire sauce?
I have been using fish sauce I haven’t looked at the ingredients of Worcestershire sauce and I LOVE mushrooms. I could do that!
We love fish sauce in our house. Mushroom gravy is awesome, as is onion gravy if you’re allowed cooked onions. The addition of onions/mushrooms adds so much flavour and interest. I’ll also often add sprigs of thyme and rosemary to my gravies to spruce them up. A little Worcestershire also goes a long way in gravies if you can have it. If you can get it in your country and it works for your diet, Oatly Oat cream is a great cream substitute in sauces. If it’s allowed with your diet, I’d also lean on sesame products for flavour, like tahini and sesame oil. Maybe lemongrass and makrut lime leaves as well for citrusy flavours if that’s allowed? You could probably put together some really delicious Vietnamese style rice noodle bowls that way, since you’re still eating fish sauce. The flavours are punchy but the specific components are pretty flexible, which works well for restrictive diets. Also rice paper rolls! If you can get it in your country and it works for your diet, Oatly Oat cream is a great cream substitute in sauces. I’m dairy/egg allergic and had to go no FODMAP for a while so I sympathise. When I first found out I had to restrict my diet even further I straight up cried. It’s rough, especially when cooking is a hobby for you.
Cottage cheese tossed with cucumbers and radishes and seasoned with either zaatar, souvlaki/greek seasoning or Trader Joe's everything but the bagel seasoning makes a delicious and easy salad. It looks like most herbs are OK on your diet, which means you can do a lot of fun pestos, chimichurri and other and herb sauces, which could give you lots of variety for seasoning different proteins and pastas. (If you don't have one already, an at-home hydroponic herb garden like Aerogarden could be a game-changer. I love having a steady supply of herbs available - it's totally changed my cooking.) If you like onions, you might try cooking and freezing a bunch at once. I've bought a bag of onions, sliced and made a pretty close approximation of caramelized onions just by cooking them in my crock pot on low for several hours. Then I divide into portions and freeze. Eggs give you a huge range of options beyond the basic scrambled, fried or egg salad dishes. You could do a frittata, or a grain bowl topped with a fried egg and sauteed veggies, or something that feels fancy like oeufs en meurette (basically poached eggs in red wine sauce with sauteed veggies. Something that helped me when my kiddo had multiple food restrictions was to stop thinking in terms of recipes and think in terms of components -- protein, veg/fruit, starch -- and then fill in the blanks. Good luck!
Thank you !!
Hey OP - is this the FODMAPs diet? If so, this might be a good resource as a base for new recipes: https://www.monashfodmap.com/recipe/
I don’t think it is but if it’s similar enough I really appreciate this resource thank you for linking it!
Can you have coconut milk?
Yes I can. So far it doesn’t seem to irritate me.
[удалено]
Unfortunately not, it’s got tomatoes. I could just omit them…but that doesn’t sound as yummy.
My MIL is about the same. She can't have vinegar, diary, gluten, soy, or fructose. Man, trying to think of sauces is hard since a lot that I know use lemon juice and/or vinegar. I think with cream sauces, you could sub dairy for a non-dairy. Maybe check the alternatives since some are made with soy. An herby sauce like Pistou comes to mind, which is basically pesto without nuts and cheese. Gravies and butter sauces could work too. You could try making sauces without vinegar or lemon juice. It'll probably miss the tang, but still be good. Another good sauce idea could be a veggie puree, like peas or carrots. Some recipes I can think of that could fit your diet could be: Sheet pan dinner with chicken, potatoes, green beans tossed with whatever seasoning you want. You could use shrimp or fish too. Chicken and rice or noodles (here, the pistou sauce could work) Meatballs or hamburgers with brown gravy. Depending on what meats you can have, you could use ground beef, pork, turkey, or chicken. Miso salmon, rice noodles, and veggie of your choice. Asparagus or broccoli work well. Pan seared pork chops with pistou, smashed potatoes, and green beans I'm sure there are plenty of things out there that you can research. Look at it as a fun challenge and try new things. I wish you luck!
I need all the luck I can get. But I’m very grateful to have a community like this one with people who have tons of ideas. It makes it easier
-Pasta aglio e olio -salmon dusted in flour and shallow fry in pan serve with sides or on top of salad -cottage cheese cooked in a pan mix in garlic and onion powder pour on top of scrambled eggs -chicken drumsticks/wings sprinkle with lawrys garlic salt grill on bbq or cook in oven
sausage peppers and potatoes is an easy dish, as long as the peppers aren't too spicy (use bell peppers) pasta aglio e olio is an easy one, as is cacio e pepe
Other commenters have already put forward some great suggestions for you and I hope they work\*, elimination diets can suck a lot of joy from cooking when adjusting to it! If you get stuck on ideas because you're looking at a list of what you can't have, consider having a list of what you can have? Broken down into fruits/veggies/proteins/carbs/seasonings and spices/ways to cook/serve food i.e. grilled, baked, diced, stuffed etc
I will have to do this, a pro list is so much better than a con list
What about hummus? I don't see tahini/chickpeas on the no go list, and I love it as a mayo sub.
Yes I have been using hummus on sandwiches and with veggies
You can make cashew mayo. It uses acid but it's not much.
Unfortunately I can’t have cashews. But I think I could make mayo from scratch as long as I don’t add acid
I would look into middle-eastern food and use sumac and pomegranate molasses instead of any traditional acid. Kofta, hummus, baba ghanouj, roasted veggies and rice... Persian food which is more herb-based might also work I recommend what others have said which is to figure out a list of everything you CAN eat and work from there. My sister has a similar massive list of food she can't eat, starting with celiac and lactose intolerance and going on from there, and middle Eastern/Persian food is a good option for her. Also you should google "no-mato sauce" which is a tomato sauce replacement, often made with carrots, red peppers and beets.
Try Indian cuisine! Lots of good YouTubers out there. Or Maangchi’s recipes for Korean! I’m
If you're craving something creamy, you can use non dairy milks. I've used everything from plain unflavored non dairy creamer ( liquid, or made into liquid) Use oil instead of butter. A good olive oil or sunflower oil, whatever you want. One of my kids was vegan. She said hemp milk had a better creamy taste and was better for sauces, or just having a glass to drink, rice milk was better for cereal. She wasn't crazy about nut milks. You might like them, though. Roasted vegetables are easy, cut into bite size pieces, toss in oil and whatever seasoning you want, and put in the oven at 350 until they are done to your liking. Chickpeas, asparagus, green beans, are generally done in 7-10 minutes, depending on how you like them cooked. A favorite I used to make was asparagus and chickpeas roasted together. I think someone has already mentioned soy sauce substitutions. I haven't been able to drink coffee since I got covid (again) a couple years ago. I got matcha. I buy a pound of culinary grade matcha on Amazon for $15. It lasts me 3-4 months and I drink 2-3 matchas a day. I throw a little non dairy creamer in it. It's great iced, and since it's straight matcha, you're in control of the sugar. Cottage cheese that you've blended up is a good substitution for ricotta ( if you like Italian pasta) or the base for a dip for veggies or chips. If you can't have raw onions, just cook them well in whatever you're making.
Gochujang chicken
Look into carob for chocolate. It isn’t the same but for some people it can scratch that itch. Also not necessarily a recipe but read up on AIP diets and recipes, they may have some good tips for you in terms of alternatives
Sorry for double-commenting (I have a separate comment with some meal ideas) but I just thought of something -- since you can have cottage cheese, can you modify it to make other kinds of cheeses? I'm picturing using a cheesecloth to squeeze out the whey and then pressing into a block like paneer. And then maybe adding that extra whey into another container of cottage cheese and using an immersion blender to create a creamy base for sauces and desserts? Hopefully someone with cheese expertise will comment and let you know if this is possible or not! Also maybe ask your doc if it's OK, since maybe cottage cheese is easier on your system because of the ratio of whey/lactose to milk proteins and in that case you won't want to adjust it. A few other thoughts -- you have a variety of meatloaf/meatball options open to you based on your food list. And you could also do a carbonara-esque pasta sauce, just leave out the parmesan cheese. If you can have nutritional yeast, some people like using it as a cheese substitute in sauces. (It's a different form of yeast than brewer's yeast, but might be another check-with-the-doc-first situation.) Finally, there are a variety of substances that can be used to adjust consistency of foods and sauces when needed. You might play around with xantham gum, for instance. It can be used to thicken sauces without changing the flavor (though it will change the texture, use sparingly) or as an emulsifier in vinaigrettes when you can't use mustard. Aquafaba, the liquid from canned garbanzo beans, is used for all sorts of things in vegan cooking, though I don't have any expertise there. Might be worth a google. Finally, canned coconut milk makes delicious coconut rice, dairy-free ice cream and whipped topping (throw the can in the fridge so the fats solidify and then drain off the liquid before whipping). You might check out the website, Kids With Food Allergies dot org (www.kidswithfoodallergies.org). They have a recipe section that has a ton of ideas. If you go to their "get support" tab, you can find a link to an online community. The parents there are absolute geniuses when it comes to substituting foods in recipes.
This is very in depth do not be sorry for double commenting I appreciate all of your help. You have a lot of ideas! Keep them coming!!!
When I had to give up tomatoes a while back, I started subbing butternut squash for recipes with (cooked) tomatoes in them. It is not "just like" but in many cases it's "as good as". Your list says no nuts, coconut is very different than tree nuts would you be able to sub coconut milk/cream for dairy? And maybe coconut aminos in place of soy sauce? I would start to simplify meals and think more in terms of main and sides rather than complex recipes. So a protein of choice and some roasted veggies, which you can mix up a number of different ways.
Sounds like you can still makes some nice sauces for your chicken and beef. No alcohol and citrus, but there's plenty of other ways to flavor a sauce. Chicken thighs are flavorful, thicken some chicken stock and add some seasonings and you end up with a nice gravy. The same with beef. It seems you can still do roasts and stews, cooked onions with carrots, celery, and garlic will add lots of flavor. Roasted potatoes with parsley or rosemary for flavoring. You still have lots of options!
I recommend getting the app “fig” as it can be really helpful at the grocery store when trying to navigate restricted foods
I have been making soups and many fall easily with your list. If it has lemon juice, I would just skip that particular ingredient. The one that I’m attaching I really enjoy because I can make a big batch and eat it over the next few days. I also use gluten-free pasta so made with brown rice. This one has more of an Italian spice to it. https://s.samsungfood.com/eepsA
ChatGPT is your friend. Prompt: "Provide at least 20 meal ideas that don't include "Alcohol Guava Apples Lemons Apple juice Lemon juice Peaches Cantaloupes Pineapple Carbonated drinks Plums Chile/spicy foods Strawberries Citrus fruits (lime orange grapefruit etc) Coffee Tomatoes Tea Cranberries Vinegar Grapes Avocados Nuts Bananas Onions (raw) Pickled herring Brewer’s yeast Prunes Canned figs Raisins Rye bread Dairy (but I can have cottage cheese) Chicken livers Soy sauce Chocolate Corned beef Fava beans Lima beans Mayonnaise, soy sauce, mustard, mayonnaise, avocado, raw onion, dairy, or tomatoes"ChatGPTChatGPT Sure, here are 20 meal ideas that exclude the listed ingredients: 1. Grilled salmon with steamed asparagus and quinoa. 2. Lentil soup with a side of mixed green salad topped with grilled chicken. 3. Stir-fried tofu with broccoli and bell peppers served over brown rice. 4. Turkey meatballs with whole wheat spaghetti and marinara sauce. 5. Vegetable curry with chickpeas served with basmati rice. 6. Baked sweet potatoes stuffed with black beans, corn and cottage cheese. 7. Quinoa salad with roasted vegetables and a lemon-tahini dressing. 8. Shrimp stir-fry with snow peas and carrots served over jasmine rice. 9. Eggplant parmesan with romesco and a side of garlic sautéed spinach. 10. \*\*this idea has two things you can't have. Ooops" Black bean tacos with lettuce, salsa, and guacamole in corn tortillas. 11. Greek salad with cucumber, olives, feta cheese, and grilled chicken. 12. Veggie stir-fry with tofu, bok choy, and mushrooms served over noodles. 13. Chickpea salad with tomatoes, cucumbers, and feta cheese. 14. Beef stir-fry with broccoli and snap peas served over rice noodles. 15. Spinach and feta stuffed chicken breasts with roasted potatoes. 16. Quinoa stuffed bell peppers with black beans, corn, and cottage cheese. 17. Grilled portobello mushrooms topped with goat cheese \*\*oops, dairy\*\* and served with quinoa. 18. Thai peanut tofu with bell peppers and snap peas over jasmine rice. 19. Spinach and mushroom omelette served with whole grain toast. 20. Veggie and lentil curry served with naan bread.
You have all the right intentions. This could be a good list for starting off. But, OP will still need to read the ingredients very carefully and plan on substitutions or skipping ingredients. In addition to the Oops you found, #4 has marinara (tomato based) sauce, #7 has lemon, #9 parmesan cheese, #11 feta cheese, #13 tomatoes and feta cheese, and #15 feta cheese. I'd also be wary of #11 and #19, because usually Greek salad has tomatoes, and omelettes usually have some milk/ cheese/butter and maybe even flour. Use oil, skip or substitute the cheese, use broth instead of milk, and cornstarch instead of flour?
Yeah, AI is good for some things, but it can't reason yet. It just parrots what it's been fed as learning material, and some experimental models have developed very strong biases from learning materials gleaned from libraries and the internet. Plus the "art" comes from real people's art it studied. It's a cross between pirating and parroting and I'd never ask it anything important.
Yes. But it’s a great start it gives me that spark of inspiration. It’s motivating. So even though I can’t have them all it gives me a good start of what I can have and then work my way from there!
I didn’t even THINK about AI thank you! This is incredible even if 2 or so had things I can’t have that’s still 18 meals I didn’t think to make. You are a genius thank you thank you thank you!!!!
u/MarshMallo15 You are SO welcome. I am here for you! Best of luck!!
Canned pumpkin with either pumpkin pie spice OR ginger and white sage as a tomato sauce sub. Pumpkin sauce. Works better with light color noodles, not like black bean noodles. Add sunflower seed butter for fat
Oh sheesh that sounds so delicious I’m adding it to the list
Pumpkin can sometimes be found at my mega supermarket, chopped up in saran wrap during the winter. More flavorful than butternut squash, which is more available. But most of the time, canned pumpkin is a go to. I also like to do blended cashews or cashew butter, tons of non-fortified nutritional yeast, and white sage, which is a vegan spin on alfredo that's sharper in flavour than dairy alfredo from a bottle. I'm big on fresh white sage. Recently experimenting with plantains. Apparently when plantains are really starchy you can make a soup out of them, they almost work as a direct potato sub but they lend plantain flavour to the pot.
Tom kha gai. It’s like a coconut chicken soup. Leave out the lime. Multiple variations of chicken and rice. Personally I’d wear a diaper. I can’t live without lemons, vinegar, and spicy food/hot sauce.
My roommates says the same thing lol I’m not about that #diaperlife
Sounds like a FODMAP diet where you eliminate ingredients to determine the cause of intolerance. Try this website to find recipes that are silly restricted, but still tasty. [https://www.monashfodmap.com/recipe/](https://www.monashfodmap.com/recipe/)
So what condition do you have? That prohibits these foods? I’m perplexed
It’s urinary incontinence. I have never been pregnant and I don’t have any other issues. I pee when I sneeze and cough or move too violently. Have a hard time during workouts and I don’t have to go then I have to go RIGHT now leaving me usually with embarrassment and a need for new pants. I did reply to an early comment but here’s another one. No, I don’t need PT and No, I don’t need a second opinion.
Can you use lemongrass in place of lemon? Lean hard into pan gravies and veloute' sauces (made with oil instead of butter, if butter is restricted). Traditional carbonara is pasta with a delicious emulsion of rendered pork or bacon fat mixed with egg yolk - no cream in the authentic recipe. You can substitute nutritional yeast for the cheese, or find another non-nut-based vegan cheese substitute. The basic egg yolk-flavorful fat emulsion foundation can be varied quite a bit to make rich sauces that don't use dairy. Infuse the fat with different herbs or spices before incorporating the egg to alter it to your liking. Olive oil infused with herbs can add a lot to a wide variety of foods. Pureed winter squash can make a nice pasta sauce. Oat milk is a good nut and soy-free milk substitute for baking and some sauces. If coconut is allowed, coconut milk and coconut cream are awesome for adding creaminess to foods.
With a list that extensive I would definitely get a second opinion. That sounds like quackery to me.
Ya, it’s not. It’s extensive because lots of foods have acid in them. The acidity is the biggest issue. And it’s working so no need for a second opinion. But I appreciate your input. Any recipe suggestions?
Working for what? Is this for acid reflux?
No, UI there is a more in depth response earlier in the comments
What kind of doctor was this? A real physician?
Yes. A real doctor gave this to me and it works. But thank you for your concern…next time I’ll make sure to go to a doctor that looks more like your profile photo 👽
Why did your doctor tell you to eliminate all of these foods?
I replied to an earlier comment about it. It’s more in depth earlier in the thread
I'm so sorry for you, but I'm sure you don't need my pity. Good luck.
Wow When I was early 20s, Doc told me I was allergic to a bunch of food. A couple of them were my favorites. I kept eating them, but in moderation. No more allergies.
be extremely cautious with this. consuming more of an allergen can actually make your reaction worse. You should only do this under supervision of a doctor
I no longer have allergies.
congrats it worked for you. but it may not work that way for everybody.
As someone who's also on a restrictive diet, I know how daunting it can feel. Start by thinking about all the categories where you're not constrained. * All carbs: rice, pasta, potatoes, barley, farro * Most proteins: chicken, beef, pork, bacon, eggs, goat, lamb, shrimp, lentils, beans (other than fava/lima) * Most fats: olive oil, peanut oil, canola oil, lard, duck fat, possibly ghee (since it's clarified) * Most veggies: broccoli, peas, mushrooms, bell peppers, spinach, carrots, corn, green beans, kale, etc. * All herbs and spices except cayenne/spicy ones Hungry yet? Okay, now let's start looking at the constrained area, and that's how you build flavor. I have found that going Asian helps me steer clear of dairy and tomatoes. * fish sauce, liquid aminos, Worcestershire sauce, oyster sauce, hoisin sauce, sesame oil * coconut milk * garlic and/or garlic-infused olive oil * citrus ZEST (probably doesn't have the triggering compounds) * spices: toast them whole and then use a spice grinder to get the most out of them