The List

Updated Oct 21 2019

It doesn’t happen often, but occasionally people ask me for a current list of what I can eat. Used to be I had a card… which all my friends & family had on their fridge. Now it’s a lot longer.

So… I’m going to try and keep this list up-to-date. If you’re looking to cook for me, please read this post and the list first. And talk to me- I often like to give an in-person orientation and help with cooking the first time I come over.

If your first inclination while reading this list is to swear repeatedly on my behalf… Join the club. It includes me, and multiple professional chefs. You are always allowed to gracefully back out of cooking for me. I get it, I really do!


From scratch: See anything below.

  •  Basically if I didn’t make it or buy it, it’s a HUGE treat. I can be bribed with fruit!


  • Enjoy Life Chocolate, (I am particularly fond of the dark chocolate chips, but all of their baking chocolates are fine. Their dark chocolate bars and rice chocolate bars are ok, but not the crispy rice ones.)
  • Earth’s Choice Coconut Chips,
  • Super Seedz Pumpkin Seeds (Sea Salt or Naked Flavours only),
  • Libre raw pumpkin seeds
  • Popcorn Kernels (any brand, they can be popped in a microwave without any other ingredient needed, or generally I will trust that olive oil is probably ok).
  • Neal Brothers New Classics Tortillas Chips


Must be fresh, or dried/frozen by me. Must not be covered in seran wrap or cellophane. You’ll want to buy it whole, and cut it up carefully (see the post above). 

From Scratch:

  • Banana,
  • Kiwi (golden is AWESOME),
  • Grapefruit,
  • Orange (not a huge fan, though),
  • Blueberries,
  • Gooseberries, (I mean these: but they’re hard to find out of season though)
  • Pineapple (can’t eat it at home, my sister’s allergic- so it’s a HUGE treat. But I try not to eat too much of it at once…)


  • Van Dyk Dried Blueberries (but they only sell in bulk so far)


Must be fresh, or dried/frozen by me. Must not be covered in seran wrap or cellophane, but plastic bags are ok. Please buy whole, and not pre-packaged- or see the pre-packaged brands I’ve called.

From scratch:

  • Corn,
  • Sweet Potato (All varieties ok! LOVE the purple ones),  
  • Beans,
  • Peas, 
  • Beets (LOVE the golden and chioggia ones), 
  • Cooked Chard (LOVE Swiss chard),
  • Winter Squashes (Pumpkin is iffy. Avoid.)

Processed/ Packaged: 

  • Earth’s Choice canned organic beans (all their beans are safe!)
  • Earth’s Choice canned pumpkin
  • Mumm’s dried chickpeas
  • Mumm’s dried adzuki beans
  • Bryson Farms frozen corn,
  • Bryson Farms frozen squash,
  • Mill Creek Farms Pre-shelled Peas
  • Miami Agro Import Shelled English Peas
  • Carrousel French Beans
  • Izumi Raw nori (

Grains/ Starches/Flours: 

Generally, if it’s packaged… the company MUST be called to verify how they make the product. They are legally allowed to have up to 10 PPM sulphites without labelling, or it could be cross contaminated. I usually call from the grocery store… or I take a picture of the UPS code and phone number so I can call later. I ask “Is it AT ALL possible this product, or the ingredients that are IN this product, could contain sulphites? Could there be any cross-contamination with salt, pepper, or other fruits, vegetables, or nuts?” They usually balk… Some will have no clue about allergies (Mr.Christie), some will be absolutely fantastic (Lundberg, SuperSeedz), and some will escalate the questions to specialists, write down your phone number and get back to you a week or two later (PC).

From scratch:

  • Yuca/Cassava/Tapioca (If you’ve never encountered it… it needs cooking to get rid of the cyanide. Read this)


  • Rooster brand Jasmine Rice (I trust most brands of plain rice),
  • Sushi Rice
  • Mr.Ben’s 10 minute parboiled rice,
  • Quaker Oats (Quick Oats, Large Flake Oats),
  • Only Oats brand (all products),
  • Post Shredded Wheat (Plain versions which only have wheat),
  • No Name Brand Puffed Wheat, 
  • Wheat Flour from a safe mill (Ottawa Valley Grain Products, Manotick Stone Mill, Delta stone Mill),
  • Rizopia Brown Rice Pasta, or white rice pasta. (I avoid the twists- some of them are made with veggies.)
  • Dimpflmeyer Light Rye Bread,
  • Lundberg Thin Stackers Unsalted Rice Cakes,
  • Club House Minute Tapioca,
  • Earth’s Choice or Cuisine Soleil Coconut Flour,
  • Cuisine Soleil Tapioca Starch,
  • Cuisine Soleil Brown Rice Flour
  • Cuisine Soleil Chickpea Flour
  • Against The Grain Purple Corn Flour/Meal,
  • Enjoy Life All-Purpose Allergen-Friendly Flour
  • No name brand Popcorn Kernels (I trust all brands of plain kernels so long as label says “popcorn” only)
  • Neal Brothers New Classics Tortillas Chips


I am mildly lactose-intolerant, so I avoid lactose when practical.

From scratch:

  • I make my own ricotta cheese frequently, with Marukan rice vinegar, Natrel LF 10% cream, and Maison D’Orphee Sea Salt, using a safe fine mesh strainer.


  • Natrel Lactose-Free Milk (all sizes… but not chocolate),
  • PC brand lactose-free PLAIN yogurt,
  • Liberte lactose-free PLAIN greek yogurt,
  • Natrel Lactose-Free Salted Butter,
  • Natrel Unsalted Butter,
  • PC unsalted butter
  • Natrel Lactose Free 10% Cream,
  • Glengarry Cheeses- Fen, Cloth-Bound Cheddar, Blue, Lancaaster (vacuum sealed at factory please; cheese stores may contaminate).
  • Moon Cheese Gouda freeze-dried cheese.


Cannot be packaged in seran wrap/cellophane, or have one of those little absorbent sponges under it. No spices of any kind. If speaking to a butcher, ask “is there ANY chance of cross-contamination with spices, or fruits, or vegetables, or nuts?”. Some will ask you to return at the start of their day so that they can be sure the equipment has been thoroughly washed.

From Scratch: As long as it’s not pork, all other meat is fine IF it is packaged correctly. Directly from a butcher they usually wrap it in butcher’s paper (which is ok), but please ask them to use that paper for weighing (and to wipe off their scale before using it!). I usually just go to the farmer’s market for very special occasions and get bison, venison, or elk.


The expensive, but safe stuff:

  • New Zealand brand lamb (no spices),
  • O’Briens organic beef (anything from them is safe),
  • Blue Goose Organic Chicken (any of their chicken is safe),
  • Beretta Chicken (any of their stuff is safe)
  • Yorkshire Valley Farms Chicken (their soaker pads do not contain sulphites. YEAH!)

The cheaper, and still safe stuff:

  • PC Prime Portions Chicken Breasts (sold in a plastic bag, with individual portions inside),
  • Loblaws’ Ground Beef in a tube,
  • Loblaws’ Beef Rib Fingers (boneless… so easy!),
  • Exidor Rock Cornish Hen,
  • Noble Chef Rock Cornish Hen.
  • Farm Boy Vacuum sealed Chicken (no sponge- YAY).
  • Kirkland Brand Plain and organic chicken or beef (the sponge is OK!!!)

Non-meat Protein:

  • SuperSeedz Unsalted Pumpkin Seeds,
  • Libre Naturals raw Pumpkin seeds
  • Earth’s Choice Unsulphured Coconut,
  • Earth’s Choice canned Beans (Including Chickpeas!),
  • Mumm’s Adzuki Beans and Chickpeas,
  • Whole Foods Market 365 Black Chia Seed.
  • Izumi Raw nori (

Spices and other Staples:

See above about things from packages… For most recipes you can just omit the spices, and it’ll still be pretty close to the original. More than close enough for me!

From scratch:

  • Ginger! 


  • Lantic Pure Superfine/Fine Sugar,
  • Rogers/ Lantic Natural Plantation Raw Sugar,
  • Wholesome Sweeteners (I haven’t tried the agave syrup yet, but their molasses, coconut palm syrup, icing sugar, and brown sugar are all fine),
  • Maison D’Orphee Fine Grey Sea Salt (it’s in a white and blue package. Salt is hard to find without sulphites!), or their Fleur de sel.
  • No Name 100% pure Corn Oil,
  • Olive Oil (I trust the pure ones, any brand)
  • Maison D’Orphee Coconut oil,
  • Kirkland brand Coconut oil,
  • Marukan Plain Rice Vinegar, 
  • No name Baking Soda (I trust most brands of baking soda),
  • Lyle’s Golden Syrup,
  • Lundberg Brown Rice Syrup,
  • Enjoy Life Chocolate Chips.
  • Red Star Active Dry Yeast Packets (Ingredients: Yeast).
  • Izumi Raw nori (
  • Absolut Vodka
  • The Ginger People Organic Fiji Ginger Syrup
  • Inari Cocoa Nibs
  • Club House Pure Vanilla Extract
  • Dion brand Sesame Seeds


7 thoughts on “The List

    • You’re welcome. My allergies aren’t just sulphites- I have OAS which cuts out a lot of fruits & veg that might otherwise be ok, plus I’m separately allergic to black pepper, tree nuts.

      But you have to start somewhere! I think I react to sulphites around 2PPM, and my reactions are pretty severe, so hopefully what is safe for me is safe for almost everyone w sulphite issues 😀

      Liked by 1 person

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