Hold the Onions, Garlic
and Peppers!

I ’ve been sensitive to onions and peppers all my life and recently developed a sensitivity to garlic. Avoiding onions and peppers wasn’t a problem when I was a child; my parents never served them due to my sensitivity and my sister’s. (I vividly remember the day she came home from school with her face swollen to three times its normal size after eating a bite of green pepper.) But as an adult? I’ve had to learn to manage these food issues in my own kitchen and when eating out.

The good news is that with a little know-how, it’s not too difficult to replace onions, garlic and peppers in any recipe. Just figure out first what these items bring to the dish—and go from there.

For instance, hot peppers provide, well, heat. Do you need the heat to be satisfied with your meal or can you skip the red pepper flakes and enjoy a milder dish? If the answer is “Heck, no!,” try gluten-free hot mustard powder, wasabi or horseradish. Even a few shakes of black or white pepper, if tolerated, can spice things up.

Roasted red bell peppers and chipotles offer sweetness and smokiness. To replace them, consider substituting a flavorful fruit or even a fruit preserve. Apricot, peach and plum make tasty alternatives.

Bell peppers bring savory flavor and texture to foods. Think about other crispy vegetables you enjoy. Broccoli, carrots and celery offer satisfying crunch and taste. If you’re longing for more intense flavor, add a pinch of fresh green herbs, like thyme, oregano or savory.

Onions offer acidity and just a touch of sweetness. A surprising substitute? Lime juice. Limes contain tart citric acid and impart a hint of sweetness.

Garlic, prized for its heady stink, is sweeter and less acidic than onion. A good substitute? Bay leaf. Bay brings great flavor to any Italian marinara-style sauce for pastas. It blends well with other classic Italian herbs, like oregano, marjoram and rosemary, and creates an aromatic taste that can make even avid garlic lovers happy.

These recipes for classic dinner standards contain no onions, garlic or peppers. What’s more, they’re gluten free and can be made without dairy with good results.

Recipes:

• Turkey Tequila Tacos
• Crustless Chicken Pie
• Spaghetti Sauce
• Meat Loaf