Many clients have their go-to recipes that they love to make! Often times clients will reach out with questions about how to lighten up a recipe and make it compliant. So here is a list of simple swaps you can make to give your favorite off-plan recipes a makeover! Most substitutions are about a 1:1 ratio, or typically a bit less as nut-based ingredients tend to be more flavorful than their refined flour or dairy counterparts.
INSTEAD OF THIS. --> TRY THIS!
Soy Sauce --> Coconut Aminos
Cornstarch --> Arrowroot Flour
Flour --> Almond or Coconut Flour
Breadcrumbs--> Almond Flour.
Sugar, Honey or Maple Syrup --> ChocZero Maple Syrup or Honey
Chocolate Chips --> Choc Zero Dark Chips
Dried Fruit --> Fresh Fruit
Milk--> Almond, Macadamia, Cashew or Light Coconut Milk
Pasta --> Zucchini Noodles, Shiritaki noodles, spaghetti squash or Hearts of Palm Noodles. Lentil-based pasta in ADAPT in moderation
Rice --> Cauliflower rice, hearts of palm rice
Butter --> Coconut Oil or Avocado Oil
Vegetable and Seed Oils (Canola, Sunflower, Safflower, Soy, Corn, Cottonseed) --> Avocado, Olive, or Coconut Oils
Peanut Butter --> Almond, Cashew or Sunflower Butter
Bacon --> Turkey Bacon
Ground Beef --> Ground Chicken or Turkey
---
ONCE AT GOAL or as your treat meal in ADAPT- and to be used in place of your Nut Serving for the day:
Sour Cream--> Kite Hill or Forager vegan sour cream
Cheese --> Myoikos, Treeline, Kite Hill or Violfe Vegan Cheeses
Yogurt -->Cocoyo coconut yogurt
Mayonnaise --> Avocado Oil mayo (NOT vegan mayo)