Gluten-free, Casein-free, Soy-free Diet Tips

Gluten is a protein found in wheat, barley and rye. Casein is a milk protein and soy foods are made from soybeans. All three are among the most common food allergens. Finding out you have more than one food allergy or intolerance can be overwhelming, not only because you have to give up your favorite dishes, but because the task of determining which foods are safe to eat is daunting. Thankfully, there is much information available, especially from others who have had similar challenges.

Start With Basic Ingredients

Use your creativity to find new ways to prepare old favorites and to try out new recipes. First, identify specific ingredients that are safe, then start working on ways to incorporate them. For example, butter contains casein, but milk-free margarine may contain gluten or soy. Shop health food stores for alternatives. A good alternative for margarine is coconut oil, which tastes good on potatoes or popcorn. Try experimenting with applesauce, bananas or prune puree instead of shortening in baking recipes. Emily Hendrix, author of "Sophie-Safe Cooking," advises her readers to remember that making substitutions in recipes may not work out perfectly the first time. Keep trying until you get the right taste and texture.

Discover Different Grains and Milks

Discover quinoa and other nutritional foods, such as teff, buckwheat and amaranth. Quick-cooking quinoa has more protein than other grains. Health food stores carry beers, breads, crackers, cookies, pasta and baking mixes made with these grains. Rice, corn and oats are more familiar alternatives. Potato flour is another possibility, and almond flour has the advantage of being a low-carbohydrate food.

Rice and nut milks provide alternatives to cow's milk and soy milk. Almond milk is easy to make by soaking almonds and blending them with water. Strain and use the dried leavings as almond flour. Add egg white, vanilla and confectioner's sugar to make a Norwegian ring cake, a favorite for gluten-free weddings. The texture is that of a chewy cookie.

Go Plain

Flavored snacks often contain wheat fillers and milk, so go for the plain potato and corn chips. Read labels; if the product states it may contain soybean oil, assume it does. Other suspicious ingredients include malt, modified food starch, monosodium glutamate and undistilled grain vinegar. Call the manufacturer when in doubt. Don't be fooled by cheese substitutes, many contain casein. Use cashews or brazil nuts blended with a little water or lemon juice when you want to make sauces, red bell peppers impart a cheesy flavor, or try herbs to produce creamy salad dressings.
Bring your own snack foods, like plain rice cakes and homemade hummus dip, when traveling. KidsHealth suggests safe foods when eating out include plain meats, fish, chicken, pinto or black beans, rice, nuts, seeds, eggs, fruits and vegetables.