Following a healthy diet if you have food sensitivities or allergies isn’t impossible, but it requires a bit of research. Once you’re familiar with healthier swaps for common ingredients, you can enjoy meals and desserts without sacrificing taste.
Who says you can’t have your gluten-free cake and eat it, too?
Even if you don’t have a food sensitivity or allergy, knowing what to substitute for a certain ingredient will let you share meals with your loved ones who do have such conditions.
For example, you can replace butter with coconut oil, or you can use soy sauce or tamari instead of fish sauce. Soy or tamari adds a similar saltiness and can be a good alternative, especially if you’re not fond of using fish sauce. (Related: Curb your carb cravings with these healthy keto bread recipes.)
The alternatives detailed below are from the cookbook “Food You Want,” written by Nealy Fischer, the founder of The Flexible Chef. Whether you’re baking or cooking, using these ingredients can satisfy everyone’s dietary needs.
Baking swaps
Listed below are 1:1 swaps for common baking ingredients:
- Almond flour = slivered almonds ground into very fine crumbs
- Applesauce = mashed banana = cooked carrot puree, pumpkin or sweet potato
- Arrowroot = cornstarch
- Butter = coconut oil (Coconut oil can be measured while soft or solid.) = margarine
- One 12-ounce bag of chocolate chips = 2 cups = one 12-ounce chocolate bar, chopped
- Dairy milk = almond milk = other dairy-free milk of your choice
- 1 egg = 3 tablespoons of flaxseed meal combined with six tablespoons of water (Mix to form a paste.)
- Grated zucchini = grated carrot
- Heavy cream = coconut cream (Use well-chilled coconut cream if you need whipped heavy cream. Chill it overnight and use only the solids.)
- 1 cup of regular flour = 1 cup of gluten-free flour + 1/2 teaspoon of xanthan gum (If the gluten-free flour already contains xanthan, omit it in the recipe.)
- Spaghetti squash = spiralized raw sweet potato noodles = spiralized raw zucchini noodles
- Sugar = brown sugar = date sugar
- Tapioca starch = potato starch
Unless the recipe states otherwise, you can simply omit chia, flax or hemp seeds from a dish.
Cooking swaps
- Almonds = pecans = walnuts
- Basil = cilantro = parsley (When making pesto, seasoning eggs, or as a garnish.)
- Black cod = Chilean sea bass = other kinds of fatty fish
- Capers = chopped pitted green olives
- Chickpea flour = any kind of rice flour
- Chives = the green part of a scallion
- A drizzle of chili oil = a pinch of red pepper flakes
- Fish sauce = soy sauce or tamari
- Fresh garlic = garlic powder, 2:1 ratio (Use homemade garlic powder if you don’t have fresh garlic on hand.)
- Glass noodles = thin rice noodles
- Goldenberries = cranberries = dried cherries = raisins
- Halibut = flounder = haddock = other kinds of flaky white fish
- Hoisin sauce = BBQ sauce
- Kale = romaine lettuce = chicory (Or cabbage or spinach, depending on your recipe.)
- Mango chutney = apricot or peach jam = citrus marmalade
- Minced beef = minced chicken = minced turkey
- Nutritional yeast = grated Parmesan
- Olive oil = melted coconut oil
- Pine nuts = cashews = chopped macadamia nuts = peanuts = pili nuts
- Pumpkin = acorn squash = butternut squash
- Sake = mirin (Mirin is a type of rice wine, but with lower alcohol and higher sugar content than sake.)
- Soy sauce = tamari (Tamari, also called tamari shoyu, is a Japanese sauce made from fermented soybeans. Tamari has a thicker consistency and a more balanced flavor than Chinese soy sauce. Often used as a dipping sauce, tamari is vegan and gluten-free.)
- A specific vinegar = any kind of vinegar (Except for balsamic vinegar, which is unique.)
- Yellow onions = red onions = pearl onions
Use these ingredient swaps to make healthier dishes that loved ones with food sensitivities or allergies can also enjoy!
Zoey Sky
Sources include:
MindBodyGreen.com
TheKitchn.com
TheSpruceEats.com
Related Posts
Published by dreddymd
Dr Eddy Bettermann MD focus on Biological Medicine (Biologische Medizin) #Biological #Medicine #videos http://bit.ly/2LF3Ro3, Darkfield Microscopy (Dunkelfeld Mikroskopie), Orthomolecular Medicine (Orthomolekulare Medizin), Ayurvedic Medicine (Ayurveda), Psychosomatic Medicine (Psychosomatische Medizin), raw food (Rohkost), fasting (Fasten):
Our primary integrative medicine goal is the maintenance of your health and wellness, and we are committed to safe and effective healthcare.
Our specialties include online integrative medicine education by alternative doctor: food and allergy management through the use of Integrative medical therapy, Environmental Medicine, General Family Medicine, Ayurveda, Panchakarma, Chronic Fatigue, ADHD, autism, Fibromyalgia, Yeast/Fungus related diseases – Candidacies, mercury dental replacement and detoxification, Natural Thyroid Replacement, Weight loss, Lyme Disease, Irritable Bowel Disease, Attention Deficit Disorder, Pervasive Developmental Disorders, Multiple Chemical Sensitivities, Addiction related programs, Intestinal Dysbiosis, as well as trigger point therapy using Neural Therapy.
Dr. Eddy Bettermann MD, physician from Germany, consultant and teacher in biological medicine, especially dark field microscopy known as Live Blood Analysis in Thailand, Malaysia, Hong Kong, Singapore and the Philippines. But he lecture also in the USA, Canada and the U.A.E. He speaks english and german.
https://dreddymd.com/2017/01/17/the-interactive-live-blood-cd-and-the-certified-training-live-blood-analysis-online-course/
https://dreddymd.com/courses/
https://dreddymd.com/2017/01/17/live-blood-microscopy-analysis-darkfield-course/
“Let thy Food be thy Medicine and thy Medicine be thy Food.” — Hippocrates
Physician Member of the Medical Board at AOX Singapore,
Medical Doctor at Nurse Mobile Clinic and
Physician at DrEddy Clinic
Our Mission:
The mission of the Integrative Medicine is to search for the most effective treatments for patients by combining both conventional and alternative approaches that address all aspects of health and wellness – biological, psychological, social and spiritual. Biological Medicine is a big part of my work and so is Dark field Microscopy, what I use in my daily practice and what I teach more then 15 years in Asia and around the world: Live Blood Analysis in dark field based on Haematology.
We utilize Live blood analysis since 2004, conventional as well as specialty laboratories for a thorough diagnostic work up of the disease in question. Our integrative medicine treatment regimens are especially unique and are tailored specifically to the individual needs of each patient.
Our Mission: don’t harm, prevent, use food as medicine
We are a reliable partner for integrative medicine in Medical Spa & Clinic Development and integrative medicine Education Training for alternative doctors – we bring different holistic approaches, like Integrative Medicine, Traditional Chinese Medicine and Ayurveda Medicine together. On your request we offer our service in your place as well.
Heavy metal poisoning
Heavy metal poisoning is much more common than most people realize, and if you’re thinking that it doesn’t apply to you because you haven’t been exposed to any, think again. If you’ve eaten fish regularly, had amalgam fillings, received vaccinations, drank contaminated water, or done industrial or agricultural work or pharmaceutical manufacturing, there’s a good chance that you have a fair amount of toxic metals in your system..
We are here to help and to educate!
Wishing your health and happiness
Dr Eddy Bettermann MD
We are affiliated The Wellness Company https://bit.ly/3V726zc
The Wellness Company Coupon for membership, supplements, doctor appointment, online consultation https://bit.ly/3V5NsIy
DrEddyClinic is affiliate of Amazon and get commission for the products, which we recommend https://www.amazon.com/shop/dreddyclinic , same as GlobalHealing https://dreddymd.com/shop/supplements/
View all posts by dreddymd
Dr. Eddy Bettermann MD 