Tools & Resources

Cooking and Baking Tips

Download FARE's "Creating a Food Allergy Safety Zone at Home" booklet to learn how to safely prepare food and eliminate cross-contact risks in your kitchen.

Looking for ways to make delicious meals and treats that are allergy-friendly? Try some of the substitutions for common allergens below.


Fortunately, milk is one of the easiest ingredients to substitute in baking and cooking. It can be substituted, in equal amounts, with water or fruit juice. (For example, substitute 1 cup milk with 1 cup water.)


For each egg, substitute one of the following in recipes. These substitutes work well when baking from scratch and substituting 1 to 3 eggs.

  • 1 tsp. baking powder, 1 T. liquid, 1 T. vinegar
  • 1 tsp. yeast dissolved in 1/4 cup warm water
  • 1 1/2 T. water, 1 1/2 T. oil, 1 tsp. baking powder
  • 1 packet gelatin, 2 T. warm water. Do not mix until ready to use.


When baking with wheat-free flours, a combination of flours usually works best. Experiment with different blends to find one that will give you the texture you are trying to achieve.

Try substituting 1 cup wheat flour with one of the following:

  • 7/8 cup rice flour
  • 5/8 cup potato starch flour
  • 1 cup soy flour plus 1/4 cup potato starch flour
  • 1 cup corn flour

Additional Resources

Visit the FARE Blog for allergy-friendly recipes>

Purchase Cookbooks from FARE >

Diet Dilemmas: Safe and Nutritious Food Substitutes >

Food Allergy Fact


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