The age-old question for C&B intolerant people – what snacks can I have? For adults who have the cooker to turn to when they get peckish this isn’t such big a deal but for children it can be a real disappointment to find that they cannot have tasty snacks when they want them. So below, I’ve given some suggestions of things that may help, both ready-made and for baking with:


Yes, this may be bottom of a kid’s list but it’s usually top of the parents… these are the fruits that are *usually* safe for OFG sufferers:

  • Grapes *watch quantities – green seem easier to cope with
  • Kiwi
  • Melon
  • Banana
  • Pear
  • Citrus fruits (some people react to navel and mandarin oranges)
  • Some varieties of apples* (several people do react to these so be wary)

Shop bought snacks:

You do need to read all the ingredients, but these foods are the ones worth even attempting:

  • Rice cakes
  • plain wheat or oat crackers (as long as you don’t also have a gluten intolerance)
  • certain types of biscuits (usually plainer varieties like digestives)
  • salted crisps
  • some varieties of salt & vinegar crisps
  • some varieties of cheese & onion crisps (usually the more expensive, ‘organic’ ones)
  • any nuts (raw, plain roasted, and salted)
  • seeds (things like pumpkin seeds or sunflower seeds can be brought in packets for snacking)
  • cheese straws or cheese thins
  • most cheeses except for blue cheese or gorgonzola
  • yoghurts (plain, or toffee/caramel, vanilla, or ‘safe’ fruit flavoured, see above – sometimes you have to go for more expensive ‘exclusive’ or ‘organic’ options to avoid the word ‘flavourings on labels)
  • ice creams (vanilla, toffee/caramel or nut-flavoured ones – again, usually the more expensive varieties that boast ‘all natural ingredients’ are usually safest flavouring-wise)
  • plain vanilla fudge (watch for soya in some varieties)
  • plain treacle toffee ( ” ” ” )
  • coconut ice
  • Nestle caramac bars (yes, really! This is the best alternative to the commercial chocolate bar that’s on the market)

Home made snacks

Safe but potentially messy snacks that can monopolise your time and your kitchen! Making snacks, especially sweets, can take quite a while, and is a pastime best done without small children underfoot as sugar is VERY hot when molten!

  • home made sweets, almost all varieties…. get yourself a good recipe book, a heavy pan and a sugar thermometer. All toffees, fudges, coconut ice, nut brittles, boiled sweets can be made at home with a bit of patience and a good recipe book.
  • things flavoured with carob…. this is a cocoa-substitute for sale online or from certain good health food shops (you WON’T find it in most supermarkets or Holland & Barratt so don’t bother looking there!). Use it in place of cocoa powder in any chocolate-flavoured cake, muffin or brownie, stir some into plain yoghurt for a chocolate desert, stir some into home-made custard or hot milk for a drink. Be careful with the sugar though, you don’t need quite as much sugar as you would with real cocoa
  • home baking, like cakes, muffins, scones and biscuits. I’ve got some recipes here on my page but there are so many others. Avoid heavily spiced things and recipes that have forbidden fruit in them, but otherwise the world is your oyster (so to speak)


Not much use in themselves but essential in giving some variety to a C&B diet when baking at home

  • ginger… both the spice for cakes and biscuits, or the crystalised variety (in small quantities) are safe for cooking or baking with.
  • carob – this looks and smells like cocoa powder and works in much the same way. Don’t be tempted by carob bars or solid carob though – this almost always is full of soya and other nasties. Stick with the plain powder
  • dried nuts and seeds – poppy seeds with lemon muffins, almonds in all forms, pecan nuts, sunflower seeds, and others all make good ‘treat’ bits in sponges or scones
  • brown sugar, treacle and syrups… for flavouring yoghurts by themselves (brown sugar turns plain yoghurt caramel-flavoured), or for stirring into custards or using in baking
  • old fashioned Birds custard powder – don’t use ready made ones without some careful label reading as you can’t always be sure they are safe. The old fashioned Birds custard powder is absolutely fine
  • dairy stuff… a mainstay of a C&B cook. Evaporated milk, condensed milk, cream, butter and cheese are key ingredients in many of the dishes we can enjoy.
  • vanilla essence. Not ‘flavouring’, if it’s less than £4 for a tiny bottle it won’t be suitable. But don’t worry about the price, you only need a tiny bit.

I hope this helps… any comments are very welcome!


About Tiger

dreamer. writer. thinker. sometimes all three at once.
This entry was posted in carob/chocolate alternatives, confectionery, Ingredients, snacks and tagged , , , . Bookmark the permalink.

4 Responses to Snacks

  1. Tiger says:

    are they? That surprises me – I’m usually quite careful when I prepare posts! Which ones in particular are you referring to? I can easily alter the post….

  2. I am new to ofg, and new to your blog and I’m loving it! Thanks for all the great advice. I am going to stock up on Caramac (which luckily I love anyway) and try and find some soya-less fudge. I do like my treats so have been finding this bit hard. I have also been having Hartleys No Added sugar jelly pots, which don’t work for non-gluten people but seem to be fine for me.

  3. Tiger says:

    ‘flavouring’ in both cases – almond and vanilla – usually refers to artificial manufactured chemicals that taste like the substance in question but which are not from real vanilla pods or almonds. With regard to the almond essence, it could either have preservatives in, have been manufactured with something you react to, or it could be that you react to the flavouring chemicals.

  4. Rose says:

    Thank you for your continuing support for us benzoate-free people.

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