Healthy and Handy Ingredient Swaps

by | Sep 3, 2019 | Article, Tips And Techniques | 0 comments

Healthy and Handy Ingredient Swaps


Dietary needs are not a “one size fits all” situation and many of us find it helpful or even critical to our health to adjust or remove certain ingredients when cooking.  Whether we need to eliminate gluten and other inflammatory foods, decrease added sugar, lower calories or increase healthy fats, there are ways to do so without sacrificing flavor or texture.  Even if you don’t require changes to your current diet, you may find the swaps listed below interesting and delicious just the same!

NOTE: Always remember to read brand ingredient labels to ensure compliance with your specific dietary restrictions.

Coconut Milk or Evaporated Skim Milk Heavy Cream Coconut milk and evaporated skim milk add creaminess to recipes with lower calories than heavy cream.  Coconut milk is a great plant-based, healthy fat option, as well.
Sweet Potatoes or Yams White Potatoes
(White, Red, Purple, Blue, Yukon Gold, and Baby)
Sweet potatoes and yams contain many valuable vitamins and minerals, are anti-inflammatory, and are lower in carbs than white potatoes.  They are a great option for those avoiding nightshades or inflammatory foods.
Bob’s Red Mill 1 to 1 Gluten-Free Flour All-Purpose Wheat or White Flour This flour mix works extremely well as a gluten-free 1-to-1 flour replacement in standard recipes without having to add other ingredients. The final results are similar and generally, no one will know a replacement was used.
Almond Flour All-Purpose Wheat, White Flour, or Bread Crumbs Use in place of flour or breadcrumbs for a gluten-free coating on meat, poultry, or fish, or as a binder in meatball recipes.
Wheat Flour
(to thicken sauces or gravy)
Mix either cornstarch or arrowroot with a small amount of cold water to create a thin slurry; thickens sauces and gravies quickly.  Cook arrowroot over low heat only or it may lose its thickening power.
Coconut Aminos Worcestershire Sauce or Soy Sauce Flavorful gluten- and soy-free alternative!
Lemon Juice
Lime Juice
Balsamic Vinegar
Salt Add a tablespoon or so of any of these acidic ingredients to soup, stew, chili, marinades, etc. as a means to lessen the amount of salt in recipes.  Also, spritzing lemon or lime juice, or drizzling a bit of balsamic overcooked food can eliminate the need for salt at the table
Nutritional Yeast Cheese Add to sauces, dips or baked goods for a cheesy, slightly nutty flavor that is gluten- and dairy-free.
Avocado Butter or Mayonnaise Mash or puree and add to baking or no-bake recipes in place of butter or mayo for a plant-based healthy fat alternative. (usually 1 to 1 ratio)



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Healthy and Handy Ingredient Swaps