Now Available!

Food Allergy Kitchen Wizardry: 125 Recipes For People with Allergies to Dairy, Eggs, Wheat, Soy, Peanuts, Nuts, Fish, Seafood, and Gluten


  • Dozens of allergy-friendly new recipes
  • Favorite recipes from Top Eight Free, updated
  • Chapters on shopping and dining while avoiding allergens
  • Chapter on managing food allergies in infants and toddlers, with recipes for allergy-friendly first foods.


Welcome to Top Eight Free

Love food? Love someone with food allergies? You’ve come to the right place!

Food allergies mean changing your life. They don’t have to mean giving up delicious food!

These recipes may not be appropriate for your family.  Please check with your allergist before trying any new foods.

I am not a doctor, and I can not give out medical advice, only share my own experiences with managing food allergies day-to-day.

48 thoughts on “Welcome

  1. Jane says:

    This does look great! You’ve got quite an impressive collection by now — and you’ve inspired me to try to figure out how to subscribe to RSS feeds to keep up with additions. (If I’ve done it correctly, this message will show up sometime in my RSS feed…)

    Let me know if you’d like some additional bread recipes for the ‘recipes with some top 8 allergens’ section — I keep coming up with new ones all the time but can’t avoid using some flour, either wheat or spelt.

  2. Dana says:

    Thank you, thank you for this website! I am new mother of a baby with multiple food allergies (via my breastmilk). I am three months into it, still deciphering symptoms and triggers, but getting used to my new lifestyle and food choices. Your website will do us wonders!

  3. Alexia says:

    Thanks so much for this website. I have mastocytosis (too many mast cells and when they degranulate I can/do go into anaphalictic shock….) and my daughter has a few allergies.

    I have urticaria right now and it’s located all over my body including my face. I have been reluctant to follow a low-histamine diet because it’s so difficult and new to me, but I’m finding out that that may be the way to go! I will certainly be using your recipes! Thanks sooo much!

    • The low histamine diet is hard to follow at first — so many things to keep track of! But when you start feeling better and see the pay off, it will all be worthwile. And after a while you will start to have a file of recipes you like and foods you know are OK for you and it will become part of your routine.

      I hope your urticaria has improved since you posted this!

  4. Octavia says:

    Hello–I am so grateful to have found your website, after wondering what now starting me itching when I thought I’d just eaten “safe” foods. This is new to me—I am hungry and miserable, so it is such a relief to encounter your fabulous resources!

    My allergies used to be minor nuisances until I had a reaction to contrast dye and subsequently had additional exposures b/c of necessary diagnostic tests. The last one three and a half weeks ago seemed to push my body over the brink (despite premed. w/cortisone), my histamine levels are staying elevated and antihistamines have helped but I still turn red and blotchy and itchy for no apparent reason….and often after eating. I have been trying to do the ‘elimination’ diet but it’s not yet clear what all the culprits are (tho the things that make my lips swell are pretty clear)…. Looking forward to reading your material and trying out your recipes…Many thanks!

      • LI Lady says:


        I too was “pushed over the brink” by IV Contrast Dye recently. I have had mildly annoying, but relatively harmless allergies my whole life. I recently had a CT Scan that required IV Contrast Dye, and I went into full blown anaphalatic shock – thankfully I was already in the ER. The very next day, I started having severe allergies anytime I ate, and my skin from the top of my head to the bottom of my toes was super itchy, then eventually a burning sensation took over. No amount of Benadyrl helped, and the doctors told me they’d never heard of anyone have a long term reaction to IV Constrast Dye – only an immediate shock type reaction. Your the first person I’ve heard of having a long term problem from it as well. I am going to look on the internet to see if this is common, and if there is anything in particular that works to pull be back from “the brink.”

        PS-I love this website – good work!!!

  5. Hey! Thanks so much for this!!! My toddler is allergic to wheat, soy, milk, eggs and peanuts. I was pulling my hair out to make her a decent weeks worth of meals. Like you I found a ton of cook books for one allergy, but hardly any (and def none free) for all the allergies.


  6. Megan says:

    I’m excited to find your site! My 18 mo old son was just diagnosed with eosinophilic esophagitis, so we have to put him on an allergen-free diet, and slowly add things back in to see what he can tolerate. It’s almost impossible to find recipes that are free from all 8 allergens! Being only a year old, my son is a picky eater, so I hope I can find some things he likes. All of his favorites are now out, poor guy. He woke up hungry at 3:30am, thus I am up surfing the internet because I can’t fall back asleep. I would love to hear from anyone familiar with this disease who might have some insights!

    • A friend of mine has a son with EE. He is currently formula only and I know it has been a tough road for them. I suggest you check out some of parent support groups that are online. I know that Kids With Food Allergies has a board for parents of kids with EE. I am not sure what the other options are, but I wish you the best on your journey. And I am so glad that you have disvoered this now, when he is so young.

    • Tiffany says:

      My son also has EE and celiac disease. We are removing the top 8 allergens from his diet. How is your son doing. Did you find which foods he is allergic to?

      • We are still off the top 8 allergens since his second scope had conflicting results. This disease is so frustrating! The numbers were more than double, but the furrowing looked better. At this point we are keeping him on the same diet and just watching to see how he does, and then scope again in a few months. He’s a happy boy though, so we’re grateful for that!

  7. Genessa says:

    Hi! I’m so happy to have found your website. My LO is 3 months old and we’ve had ongoing issues with mucous and blood in her stool. I’ve been dairy and soy free for 2 months with little improvement. I’ve now removed gluten, nuts and eggs and today decided fish and shellfish had to go as well. We’ve got an appointment to see an allergist so hopefully we’ll have some answers. The appt. isn’t for 2 weeks and I need to plan my families dinners for the week! And I’m starving most the time and of course don’t want to compromise my breast milk. Looking forward to trying some new yummy stuff….and wish me luck b/c I’m not that handy in the kitchen!

    • Don’t limit your diet too much – you need lots of protein to make milk! I hope your allergist appointment can help pinpoint the specific allergens. Im so sorry to hear that your LO has been suffering for so long.

    • Can you eat sesame? I’ve had some good tahini-based salad dressings. Can you eat vinegar? A simple olive oil and vinegar dressing would also work if you can.

  8. Murray says:

    I am suppose to go on a histamine free / wheat free diet. I am a guy and cannot cook to save my life. I need help! Is there a book of easy to make recipes for this diet? I’m totally clueless.

    Also is there a guide of things to avoid on this diet that is consistent? Finding several conflicting lists of things to avoid on the histamine free diet.

    Oh boy this is going to suck!!

    Thanks for letting me rant and to anyone that can throw suggestions at me.

    • So sorry to hear about this. There are a lot of gluten-free diet cookbooks out there but as far as I know no histamine-free ones. (Someone correct me if you know of one)

      The thing about histamine is… you can’t completely avoid it, you can only reduce it as much as possible. So that is why you are seeing conflicting lists. For example, I use a lot of citrus juice instead of vinegar in my recipes because fresh lemon juice is lower in histamine than vinegar – note I said “lower.” It might be off-limits for some people because it does contain histamine.

      Rant away – those first months after a diagnosis that involves such a life-changing diet are rough!

      My first suggestion would be to find a few simple foods that you can make as your go-to meals. Baked potatoes and roasted chicken, for example. They take time to cook but basically involve just putting them in the oven.

      My second suggestion would be to go to your local health food store, find a sympathetic looking clerk and show them the list of foods you have to avoid. Ask them for help in locating some products you can eat. My experience is that people who work in health food stores often do so because of their own diet restrictions and they love to help out other people. It would be best to do this during a not-too-busy time (not Saturday afternoon) so that someone can really take the time to help you.

  9. Leea Browning says:

    My mother just found out the results of some tests today. Definitely gluten free but her numbers were so high that she is to be off of eggs, dairy, and soy for at least a month. She is 65 so this is going to be pretty difficult for her. I’m doing it all with her so keep us in your thoughts.🙂

  10. Anonymous says:

    Happy to find your site today; my daughter’s recent GERD dx and mood swings have led me to do some rethinking of what I thought were some already good family eating habits. Looks like summer “treats”, changing body at 10 years of age; and a few stressful triggers have made things hard for my sweetie. I like the idea of anti-histamine cooking – I experience mild (annoying) reactions to msg etc. and look forward to seeing how it plays out🙂 Thanks all for sharing your experiences !

  11. R.Sundar says:

    My wife had fungal infection about 12 years back for which the doctor gave Fulcin 500 mg tablets for about 18 months. He cautioned us not to become pragnant during the treatment + atleast 6 months. She has completely recovered.

    Now again she develops symtoms ( foot cracks with pain, some roughness noted with skin peel off here and there on finger tips on hand. (last time this has developed into a level wherein she could not handle tamarind with bare hands, washing works etc., – We are vegetarians from South India- at that time we were in Saudi arabia, now in Bangalore, India)

    We would like to know how this comes again. We do take long life milk packets, curd/youghurt from stores, monthly once or twice pizzas. Take idlies and dosas which are made out of fermented dough. We make chapathis in house without yeast. Infact, we do not add yeast in our food directly.

    Can you help us out?

    • Unfortunately I don’t know how your wife’s symptoms have returned. You are eating lots of fermented products, which is good, and which should be helping. There may be an underlying cause – a suppressed immune system, for example, that is leaving your wife vulnerable to these flare-ups. I hope that you have find a good doctor in Bangalore to help you with this problem.

  12. Anonymous says:

    This page looks fantastic! I have a good friend who’s allergic to many of the things you listed, and when I’ve baked things, I’ve had to buy a far more boring substitute for him, which is really a shame. This gives me something to try that we could all eat. Knowing the allergens better is great. Thanks for putting all this together!

  13. Carol Diakoyannis says:

    Hi there I have a 6yr old that suffers with excema but also food allergies nut,egg,dairy,soya,wheat,fish etc. I am at my witts’ end on what to feed him and put in his lunch box. We live in South Africa and not all items on “kids with food allergies site” is available here

    • Hi Carol –
      Lunchboxes can be tough when you have a kid with multiple allergies and kid tastes. Here are some ideas (note I don’t know all of his allergens, so take this as a springboard for your own ideas)
      Homemade granola bars
      Pumpkin or sunflower seeds
      Carrot sticks, sliced peppers, cucumber coins, or celery sticks with hummus for dipping
      Rice and beans in a thermos
      Coconut milk (if you can find one that is soy-free)
      Fruit salad
      If you can find them, rice tortillas make great sandwich wraps for lunchboxes
      Homemade safe muffins or rolls

      I hope this gives you some ideas!

  14. Michael Iannotti says:

    Hello all,
    I am a thirty year old male with reacuring eczema that will not subside and the itch is constant and driving mental I have been to the dermatologist 5 times and have tried all sorts of topical creams and foams and also hydrocine for the itch and thoough some have help non have rid me off eczema and it keeps coming back. I do not have health insurance so I can not afford a allergist for a scratch test which I have been quoted at $600-1000 with out insurance and that is not going to happen so the only other thing I can think to do is an elimination diet since I have already done everything else the dermatologist has told me using un fragranced detergent, soft soaps no dryer sheets etc. so I am hoping it is a food allergy . I am a chef by trade so cooking the food is not the issue just need some help with avoiding the top eights and and shopping list that are allergen while still preparing weekly meals that are healthy… Well that’s my story can anyone help a guy out? It would be greatly appreciated!
    Thank you Iannottz

    • As a chef you are 10 step ahead of most people attempting an elimination diet, not that it is still not daunting!

      Here is an article I wrote for About.com about Safe Elimination Diets.

      Since your reaction is eczema, it can take longer than 2 weeks to clear up after eliminating the offending food, and you may have delayed reactions to the foods you re-introduce. There is also the possibility that something you encounter at work is causing your reactions – perhaps a cleaning product used the kitchen.

      Think basic foods, simple foods, with just a few ingredients for your shopping list – roast chicken and potatoes, steamed veggies, black beans and rice, Rice noodles with sauteed veggies, that sort of thing. Just for the first couple of weeks, until you start to narrow down what might be bothering you.

      Here are some other simple dishes:

      Wild Rice with Butternut Squash, Leeks, and Corn
      Spring Chicken Hash
      Chickpea-Rice Veggie Burgers

      I don’t have a Top Eight Free Shopping List but I think that is a great idea for a future post and will work on it.

      I hope you get some relief soon.

    • At 7 months, a baby is just beginning to explore food. Some good simple first food are avocados and bananas, which require no cooking. Oatmeal is also great for babies. Making your own baby food is not hard and will assure that you are feeding your baby foods free of dairy and wheat.

  15. Suzy Glover says:

    I feel so guilty when eating foods around him. He is allergic to soy, milk, peanut,wheat and eggs.He has made.3 trips to ER for anaphylactic shock. First two times we didn’t know what he was allergic to and third time he was a dumpster diver after breakfast and found some French toast. He terrifies me!!!

  16. drew says:

    hi. I am allergic to soy sesame corn eggs wheat (cutting out gluten as well) dairy walnuts. basically the top 8. I’m so glad i found your website. I along with other people feel like I’m going hungry since i can’t eat what i used too.😦

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