As the weather starts to turn and the heatwave fades into a distant memory, we’re looking to warming comfort foods to help beat the chill.
Soups and stews are a perfect autumn stable. Cheap, filling and endlessly customisable, they make for a deliciously nourishing meal to keep the blues at bay.
But if you have problems with certain ingredients, you might have been steering clear of soups and stews. Thankfully, there are plenty of ways to tweak classic recipes to make them food intolerance friendly. Here are some of our free-from favourites.
Deliciously dairy free
Many soups and sauces rely on cow’s milk to get a creamy flavour. But if you have problems with dairy, the butter, cream or milk added to help thicken the liquid can cause a host of unwanted side effects.
Fortunately, it’s completely possible to recreate that deliciously luxurious and creamy texture without cow’s milk.
We have never had so much choice when it comes to dairy free alternatives. There are lots of options available on the market to experiment with. From nut-based milks and creams like almond or hazelnut to oat, coconut, soya and even hemp, if you are avoiding cows’ milk, it’s likely one of these substitutes can help boost the creamy flavour in your soups.
Not keen on alternative milks? You can also get a creamy texture by adding starchy vegetables such as potatoes or parsnips, which break down and thicken soups. Food by Mars has some excellent recommendations to try.
Warm up without the wheat
Sometimes a soup just isn’t right without some crunchy croutons. And sometimes, a stew just needs that delicious dumpling to top it off.
Both off these additions add another layer of heartiness to these cold weather warmers. But if you struggle with wheat or gluten, you probably end up giving them a miss.
You don’t have to miss out on the finishing touches, though. Gluten and wheat free flour is a great alternative you can use to whip up delicious dumplings. We love this herby recipe.
And those crunchy croutons? Simply toast cubes of stale wheat free bread drizzled with oil, salt, and herbs. Saucy kitchen has an easy and tasty recipe.
Say yes to yeast-free
Rich casserole-type dishes usually have a stock base to give a depth of flavour. But if you find that yeast causes you issues, stews might have been off the menu previously.
Luckily, this is an easy fix, thanks to yeast-free stock. Brands such as Kallo and Marigold offer yeast free alternatives which deliver all the flavour you want, without the yeast.
Suspect it could be something else?
If you’ve been making swaps for the ingredients you suspect cause you to feel unwell, but you’re not noticing an improvement, it could be the case that something else is to blame. We often tend to point the finger at ‘the usual suspects’ when it comes to trigger foods, but any ingredient could be the cause. It’s all down to your own dietary DNA. A food which causes a problem for one person, can be completely fine for another. And it’s common to experience reactions to more than one ingredient.
What are the signs of a food intolerance?
Food intolerances, which can occur when your body’s immune system mistakes a food protein as a threat, releasing antibodies to fight it, can cause a host of inflammation.
The symptoms of food intolerances can vary in type and severity. Some of the common problems people can experience include bloating and IBS, skin rashes, eczema and acne, migraine, or respiratory problems like rhinitis.
Take control of your diet
If you are suffering with the symptoms of a food intolerance and have spoken with your GP to rule out any other serious underlying condition, it might be time to take a closer look at your diet.
Getting to the bottom of a food intolerance can be frustrating. A common recommendation is the elimination diet, where you remove one food at a time for a few weeks to see how you feel. But this process can take a long time. And, although many of us commonly react to a few different ingredients, the elimination diet is often abandoned when the first trigger food is found, leaving an incomplete picture of what’s causing the problem.
Get answers faster with Smartblood
When it comes to food intolerance testing, it’s important to do your research and choose a reputable laboratory testing company.
At Smartblood, we offer a comprehensive test to help you take control of your diet quickly and discover your own trigger foods.
Our home-to-laboratory service gives you fast, accurate results that pinpoint exactly which foods you are reacting to. Tests are completed in our accredited laboratory by trained experts, with clear, easy to understand results sent to you via email within three days.
Dedicated nutritional support
Importantly, our tests include a telephone consultation with our BANT registered Nutritional Therapist. This additional support is there to help you understand your results and put a plan together to make safe, sustainable changes to optimise your diet.