Everyday with Allergies Recipe Book

Quick and easy allergy-safe recipes for the whole family

If you are suddenly faced with egg, dairy or nut allergies in your family, this new cookbook will make it easy for you to adjust.

Full of recipes the whole family will love, Everyday with Allergies gives you ideas for allergy-safe everyday meals, dinner parties, birthday parties, baby and toddler meals, lunchboxes and snacks. Each recipe uses ordinary ingredients to substitute or eliminate eggs, dairy and nuts.

What’s included?

The 228-page paperback book has 101 quick and easy allergy-safe recipes free from eggs, dairy and nuts. These include:

    • Family meals with chicken, beef, lamb and seafood
    • Pasta and vegetarian meals
    • Cakes, biscuits, slices and muffins
    • Desserts and drinks

Each recipe is accompanied by a beautiful full page colour illustration.

How easy are the recipes?

The recipes are home-made and family-tested everyday food, perfect to adapt your catering to adopt an allergy-free diet or just for some fresh new meal ideas.

All the recipes are quick and easy and ideal for everyday meals.

Full list of recipes


Fish and Mushroom Risotto
Sweet Chilli and Lime Snapper with Rosemary Potato Wedge Salad
Poached Fish in a White Sauce
Salmon and Broccoli Quiche
Barramundi with Broccoli and Basil Gremolata
Tomato and Avocado Prawn Salad
Tuna Mornay
Tuna Stuffed Mushrooms
Salmon Cakes with Sweet Chilli Dipping Sauce


Chicken with Sun-dried Tomato and Olive Paste
Summertime Chicken Salad
Lime, Coriander and Coconut Chicken
Puff Pastry Roll-Ups
Easy Chicken Pasties
Chicken and Pineapple Skewers with Coconut Rice
Creamy Chicken and Pumpkin
Chicken and Vegetable Soup
Chicken Burgers


Shepherd’s Pie
Beef and Vegetable Rolls
Beef Stroganoff
Chilli Con Carne
Chilli Con Carne Nachos
Steak and Mushroom with Honey Soy Sauce
Sausage Stir-fry with Sage and Apple
Steak and Vegetable Rissoles


Quick and Easy Lamb Meatballs
Moroccan Lamb with Couscous
Mini Lamb Roast with Golden Roast Potatoes
Lamb and Kumara Fillo Triangles
Honey, Mint and Rosemary Lamb
Lamb and Risoni


Pumpkin Soup
Vegetable Soup
Veggie Burgers
Savoury Rice Balls
Vegetable Pikelets
Rosemary Potato Wedges
Vegetable Stir-fry with Mango Sauce
Roast Vegetable Salad
Sun-dried Tomato and Olive Paste
Sun-dried Tomato and Olive Palmiers


Chicken, Avocado and Cranberry Pasta
Spaghetti Bolognaise
Fabulous Fettuccini
Fettuccini with Beef, Pumpkin and Tomato
Simple Spaghetti
Tomato and Olive Chicken Penne


Blueberry Crumble Cake
Banana Bread
Chocolate and Raspberry Cake
Apple Layer Cake
Carrot Cake
Lemon Tea Cake
Upside Down Banana Syrup Cake
Basic Vanilla Cake
Basic Chocolate Cake
Christmas Cake

Biscuits and Slices

Anzac Biscuits
Chocolate Coconut Slice
Mocha Shortbreads
Peach and Raspberry Slice
Jam-filled Biscuits
Chocolate Brownies
Chocolate Chunk Cookies
Muesli Bars
Oaty Banana Slice
Orange Cookies
Chocolate Butterfly Treats


Apple Date and Bran Muffins
Molten Chocolate Muffins
Plum and Vanilla Brandy Friands
Mango Mini Muffins
Orange and Cranberry Muffins
Double Chocolate Banana Mini Muffins
Apple and Mixed Berry Muffins
Fairy Cakes
Blueberry Mini Muffins
Carrot and Apple Breakfast Muffins
Spinach, Sun-dried Tomato and Olive Muffins
Veggie Muffins


Apple Crumble
Apple Turnovers
Apple Pie
Chocolate Waffles with Strawberry Sauce
Golden Syrup Dumplings
Tiny Cheesecakes
Perfect Pancakes
Blueberry Pancakes with Blueberry Sauce
Chocolate Self-saucing Puddings
Sticky Date Puddings


Carrot, Apple and Orange Juice
Pineapple and Coconut Juice
Apple and Raspberry Icy
Mango Peach and Passionfruit Juice
Mixed Berry Smoothies
Banana and Peach Smoothies


Frequently asked questions

Allergen free recipes often have hard-to-find ingredients or are really hard to prepare. How easy are the recipes?

All the recipes use ordinary supermarket ingredients and are quick and simple to prepare. Check out some of the other sample recipes on my blog to see how easy they really are.

Are the recipes preservative-free?

No preservatives are used in any of the recipes. Any preservatives will come from the stocks and sauces you include as ingredients. You will need to check the labels of each of your selected ingredients before you buy.

Are the recipes gluten-free?

Many of the recipes are gluten-free and are marked as such at the top of each page. All of the muffins, cakes and slices that use flour can be easily adjusted by substituting gluten-free flour. You may find that gluten-free flour doesn’t rise as well as normal flour and may work better with an egg, diet permitting.

Have another question?

Please feel free to post a comment or email your question.

What allergy experts say

Many allergists and dieticians around Australia recommend Everyday with Allergies to their patients.

“I love that you have put an emphasis on food the whole family can enjoy and I also like that you have given lots of different ideas for family meals.”
    — Katherine Murray, Dietitian

    — Anne Swain, Head Dietitian, Allergy Unit, Royal Prince Alfred Hospital and author of Friendly Food

16 thoughts on “Everyday with Allergies Recipe Book”

  1. Hi Tara!

    Thanks very much for keeping in touch and letting me know about the progress of my order. The books arrived today, thank you very much!

    I had your book from the Library and extended the loan two times until they wanted it back! Hehehe, so I figured I should just buy myself (and my sis-in-law) a copy.

    Thanks for the great recipes – they’re easy to make and follow and I love the picture for every recipe!

    Kind regards, Nichole.

  2. Hi Tara

    My 10 yr old son is allergic to dairy, eggs and peanuts so any new recipie book I find is always exciting!



  3. Hi Tara

    My son Jack has a dairy allergy including milk and eggs. I have tried other recipe books but they have complicated recipes a toddler wouldn’t be interested in. Your book seems much simpler and basic.


  4. Dear Tara,

    I saw the book review in the current issue of Melbourne Child, and with my 20 months old son with allergy with eggs, nuts and diary, I would love to get my hands on the right cook book, and I’m really looking forward to receiving your book in the mail.


  5. Hi Tara
    My sister-in-law borrowed your book from the library for us. We have a 20mth son with milk and soy allergies and I am struggling with finding family friendly recipes. Your book is just what I am looking for. I am going to buy a copy! THANKS HEAPS!!

  6. Dear Tara

    I ordered two books, one for my Mum also, as my son has just been diagnosed with a peanut and egg allergy. We haven’t tried any recipes yet but the book looks great and has given me some good ideas.



  7. Hi Tara,

    My son charlie suffers very badly from egg and peanut allergies. I am very happy to of found a cookbook for people with allergies as he misses out on so much.

    Thankyou very much.


  8. Hi Tara

    I just wanted to congratulate you on your book. My friend told me about it and I asked my library to get the book in for me. We have borrowed it and are now going to purchase the book as you have done such a great job.

    I have tried other recipe books and they look good when you flick through but then the recipes are not so great !

    I have a 3year old son who is anaphylactic to cows milk, tree nuts, peanuts, eggs and garlic !

    So your book has been great – I used your plain cake to make him a wiggles cake for his 3rd birthday and it was a hit and no one could tell the difference. I also used this cake to use as sponge to make lamingtons for him and family and friends thought they were fab and again couldn’t tell the difference !!!

    So wanted to say thankyou for a great book !!



  9. Dear Tara

    Many thanks for the book it was a suprise to see it arrive so quick

    Our son has a dairy and milk allergy so my wife has found it difficult to prepare meals having your book will make life alot more easier for her.

    Can i say how impressed we are with your recipes and would recommend it !

    keep up the great work .

    Thankyou again

  10. Hi Tara,

    Thank you so much for your book. I have just received it.

    My 10 month old daughter suffers from dairy, egg and nut allergies and because I am still breastfeeding I have been trying to find a good cook book that has recipes that excludes all these for my own diet.

    I made your Christmas cake recipe for christmas lunch It was wonderfully delicious!

    Now, I am definitely looking forward to trying the other recipes in your book.

    Thank you again.

    King regards,


  11. Tara,

    The cookbook arrived yesterday, thank-you so much. I’ve had a look through it and plan on making a few things in there this week. I only wish I had it before my little girl turned one, would have made life a little easier. She is allergic to egg and I found it quite difficult to find a good recipe for her 1st birthday cake.

    Thanks once again, Tash

  12. Hi Tara,

    I heard about your book through Melbourne Child. My daughter (2.5) is anaphylaxis Egg and All Nuts – so I am always looking for new inspiration. Plus she is now getting to the age, where she wants to be able to have the ‘same’ as everyone else, so I thought it was time I got a bit more creative, than just the plain and simple things I tend to make her now!

    The reviews on your website sold me!

    Looking forward to receiving the book.


  13. Hi Tara,

    I have already looked at the sample recipes and think they are fantastic.

    I have a 2 year old son with many food allergies and food intolerances. I find it difficult to keep food exciting and varied for him. So your cook book seems as though it might help!

    Thanks for the speedy postage. I just can’t wait to receive it.

    Regards Monique

  14. Thank you very much Tara,

    I have no allergies I have just made the change for a lifestyle choice and I am extremely excited to receive it and start cooking.

    Thanks so much

  15. Hi Tara,

    I Googled allergy recipes and your sight came up, after looking at your site, I discovered I had already made your monte carlo biscuits. Myself and my 2.5y.o are lactose and gluten intolerant so I was on the hunt for yummy recipes that I can do for my family ( of 5 ) without having to constantly cook different meals.

    Thank you and I look forward to sitting with a cuppa and having a good read of your book.


  16. Hi Tara

    I ordered a second book the other day because I couldn’t find my other copy. I have been using your wonderful book for years. A friend in my Mother’s Group bought it for me as my daughter had so many allergies (egg, nut, sesame, peas) and it has been an absolute life-saver. I recommended it to my Aunt last year and she bought a copy for her daughter Susan who has recently diagnosed allergies. I use this book religiously and everyone comments on how yummy the cupcakes are. It’s quite funny – they approach them with trepidation thinking ‘oh allergy cooking – it’ll be really bland and horrible’ and then they can’t believe how yummy they are.

    Anyway, I found my (very worn and used) copy on Saturday night and made the cupcakes for my daughter’s fundraiser today. Proof that you can make allergy-friendly food interesting and exciting for the kiddies. I danced around the room when I found it (in the bedroom of all places – hubby had gathered it up with some papers) because it is my bible. Thank you for taking the time the make such yummy recipes – they really helped me during a very scary time when I thought I’d never be able to cook yummy things for my daughter.


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