ALL ABOUT The Food Allergen Labeling WHEAT-FREE COOKING TIPS and Consumer Protection Act of 2004 Food Allergy Wheat flour substitutes require a longer As food science grows increasingly complex, it baking process (10–20 minutes). Here are can be harder to identify ingredients derived some tips for successful wheat-free baked StrongerTogether.coop is a consumer website Solutions from common allergens like wheat or soy. In goods: developed by National Co+op Grocers (NCG) for order to help American consumers identify Most wheat-free baked goods will crumble, our “virtual chain” of over 140 retail food co-ops, allergens in foods quickly, Congress passed so making foods in smaller sizes helps retain operating more than 190 storefronts, nationwide. the Food Allergen Labeling and Consumer shape and body. Protection Act (FALCPA). It requires eight major StrongerTogether.coop is a place for people to To thicken a recipe or to bind ingredients allergens to be called out on packaging when gather on their food journeys. It’s a place to find out together, substitute for 1 tablespoon of wheat present in the food in any form: milk, eggs, more about what’s in your food, where it comes flour: peanuts, tree nuts, fish, shellfish, soy and from, where to find great food, how to prepare it • ½ tablespoon cornstarch, potato starch or wheat. and a whole lot more. rice flour • 1 tablespoon arrowroot or oatmeal Follow us @: • 2 teaspoons quick-cooking tapioca References Baking without gluten is most successful facebook.com/coop.strongertogether Food Allergies using a blend of gluten-free flours, such as U.S. Food and Drug Administration sorghum, potato and tapioca. Xanthan gum is twitter.com/strongrtogethr (FDA) an ingredient used in gluten-free baking to add www.fda.gov/Food/IngredientsPackagingLabeling/ body to dough. pinterest.com/strongrtogethr

Food Allergens youtube.com/CoopStrongerTogether Food Allergy Research & Education (FARE) www.foodallergy.org

Gluten-free resources National Foundation for Celiac Awareness www.celiaccentral.org/education

Provided by your food co-op www.strongertogether.coop ©2015, National Co+op Grocers (NCG) © 2015 National Co+op Grocers (NCG) Printed on elemental chlorine-free, 10% post-consumer recycled paper using soy ink. are readily available at the co-op Food allergy solutions Fish and shellfish Wheat and gluten to help meet your unique dietary needs. Whether you have a serious allergy or are sensitive to an Allergies to fish and shellfish are different; those Although gluten, the protein component of wheat, ingredient, we can help you discover delicious alternatives in our bulk, frozen, refrigerated and packaged allergic to fish may not be to shellfish and vice versa. gets a lot of attention, many people are allergic Those allergic to one or more types of fish are to wheat itself. Sensitivity to gluten is even more grocery departments. usually cautioned to avoid all types of fish. Shellfish common and although not a true allergy, it can cause allergies tend to be very severe and although the many similar and uncomfortable symptoms. Celiac Food sensitivities and Milk and dairy alternatives. In addition to milk primary allergens are shrimp, crab and lobster, all disease, a condition that can be diagnosed by blood allergies alternatives like soy, nut and grain milks, co-ops shellfish should be avoided by allergic individuals. test, is relatively rare. People with celiac disease are offer a number of refrigerated, frozen and packaged Soy unable to digest gluten and must strictly avoid it. Food allergies can develop at any time, in anyone. grocery products that are dairy-free, including yogurt Wheat alternatives. Most people diagnosed with a Allergies are distinguished from food sensitivities in Soy allergies, though common, are generally mild, but and cheese alternatives and frozen desserts. wheat allergy have reactions to common wheat or that they typically produce more severe reactions. can be severe. The challenge is that soy is used in an Triticum sativum. These people often find they can Food allergy symptoms vary but can include hives, Eggs incredible variety of processed food products. tolerate spelt (Triticum turgidum) or kamut. This is swelling, respiratory problems and even anaphylactic When people have an allergy to eggs, it is specifically Soy alternatives. Substitute fresh lima beans for not true of people with gluten sensitivity or celiac shock. If you have a strong reaction to something proteins in the egg white that are problematic. But as edamame (fresh soybeans). Dairy-free alternatives disease, as these grains are not gluten-free. Breads, you’ve eaten, consult your health practitioner. the yolk cannot effectively be separated, the whole to soy milk include rice, almond and hemp milk. flours and pastas made from spelt and kamut are egg must be avoided. All types of bird eggs, not just For soy sauce substitutes, try coconut-based often available at co-ops and make an excellent How do you know if you have food sensitivities? chicken eggs, can produce a reaction in sensitive amino acids. Seitan, a wheat-based product, makes substitute for wheat products. Other whole grain Symptoms can be physical and/or emotional. individuals. a good vegetarian meat substitute in place of tofu flours can be used including amaranth, barley, Examples of physical symptoms include migraine Egg alternatives. Firm tofu can be crumbled and or textured vegetable protein (TVP) but look for buckwheat, millet, oats, rice and rye. headaches, digestive disorders, chronic colds and sautéed to replace scrambled eggs, or chopped for varieties without soy sauce added. There are also extreme fatigue. Joint and muscle pain, and even an eggless egg salad; in baked goods, applesauce, soy-free varieties of miso made from chickpeas or Gluten-free wheat alternatives. There are a number autoimmune diseases may be caused by latent food yogurt, mashed banana, avocado or pumpkin can be adzuki beans. of gluten-free packaged food items available at your sensitivities. Examples of emotional symptoms used in place of eggs. In savory items, soy flour mixed co-op including ones that replace classic wheat- include mood swings, difficulty concentrating, with water, cooked oatmeal or chia seeds make based items like pasta, cereal, cookies, baking mixes anxiety and depression. With the help of a health acceptable substitutes. and crackers. Read packaging carefully and look practitioner, you can isolate food sensitivities by for gluten-free labeling; even if an item doesn’t list Peanuts and tree nuts following an elimination diet. wheat as an ingredient, it may be cross- Allergies to peanuts and tree nuts are different— contaminated with gluten if it was Common food allergies and those allergic to one may not be to the other. processed in the same facility as alternatives Peanuts, as ground nuts, have more in common with wheat items. Gluten-free flour legumes (beans and peas) than they do with tree mixes are available, or you can Milk and dairy nuts. Allergies to peanuts tend to be strong and even make your own from brown A milk allergy is different from a lactose intolerance, trace amounts can cause severe reactions. or white rice, corn, tapioca, in that it is a reaction to the milk proteins casein and Nut alternatives. For nut butter replacements try potato, garbanzo or sorghum whey. People with a dairy allergy must avoid foods butters made from seeds such as sunflower butter, flours. Most bean, seed and that contain these proteins. Lactose intolerance is hemp seed butter and sesame seed butter (tahini). nut flours are also safe. much more common, and generally presents itself Or avoid nuts altogether and make high-protein as digestive disturbance caused by the sugar in milk, sandwich spreads from silken tofu or beans. lactose. People with this intolerance need to limit or avoid dairy or take lactase supplements when they eat dairy products.