Dietitian Tanya Wright shares her advice for making delicious pancakes on Pancake Day, whether you or your family are allergic to milk, wheat or eggs.
Tanya Wright is a Specialist Allergy Dietitian at Imperial College Healthcare NHS Trust Allergy Service, St Mary’s Hospital, London.
She is also on the Anaphylaxis UK Clinical and Scientific Panel.
Pancakes usually contain egg, milk and flour, and the allergens are milk proteins, egg proteins and wheat proteins. They sometimes contain many more ingredients, especially if they are purchased from a supermarket. By making some simple swaps and checking labels, you and your family can still enjoy pancakes that taste just as good, without having to worry. Here’s Tanya’s top tips.
If you have an egg allergy
To make egg-free pancakes you can:
If you have a milk allergy
To make dairy-free pancakes, make your pancakes as usual but use a plant-based milk such as soya milk, oat milk, coconut milk, rice milk or a nut milk, depending on what you tolerate.
Don’t forget that lactose-free milk is not dairy-free. Lactose-free cow’s milk contains whole cow’s milk proteins so is not suitable if you are allergic to milk.
If you have a wheat allergy or can’t tolerate wheat
To make wheat-free pancakes, use your usual wheat-free flour. These are usually made from flour from tapioca, potato, quinoa, or corn/maize, for example.
Be aware that gluten-free flours can contain gluten-free wheat starch so are not suitable for someone with a wheat allergy. You can avoid these by checking ingredients labels carefully and never assuming that foods or ingredients are suitable until then.
You can find wheat- and gluten-free recipes, with and without egg and dairy, from Coeliac UK.
You don’t need to cut out the ingredients you’re not allergic to
If you only have a milk or egg allergy, you definitely don’t need to exclude wheat flour, and visa versa – if you only have a wheat allergy, you can include milk and egg to make better pancakes. But if you and your family need to avoid all three then you can still make some wonderful pancakes.
Tanya has a cookbook available:I’m Hungry: Easy Family Recipes, for recipes free from milk, egg, soya, wheat and gluten. You can buy the book directly from Tanya for £4.50 including postage. Email Tanyadwright@hotmail.com
Plus, get practical tips for managing food allergies in children in this video with Tanya.
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