If you’re vegan, lactose intolerant, or gluten intolerant, eating can be tricky. You have to check ingredient labels and ask waiters about the dishes on restaurant menus. It can be frustrating to have to be careful about what you eat. The easiest way for you to know exactly what you’re eating, however, is to cook for yourself. Here are some easy gluten and dairy substitutions. Keep your pantry stocked with these ingredients, and make eating easy and fun again.
Substitutions for Gluten:
1. Rice flour, almond flour, or buckwheat flour
Use rice flour, almond flour, or buckwheat flour for baking. You can use gluten-free flour for bread, pancakes, cake, and anything else you would use wheat flour for.
2. Brown rice bread
That’s right—you don’t have to give up bread when you give up gluten! Brown rice bread is a delicious gluten-free alternative to wheat bread.
3. Quinoa or grits
Have quinoa or corn grits for breakfast instead of oatmeal. Try our amazing Vanilla Quinoa and Roasted Blueberry Breakfast Bowl for a warm, hearty breakfast.
4. Zucchini, sweet potato, or rice noodles
You can buy gluten-free pasta, but zucchini noodles and sweet potato noodles have more fiber, vitamin A, and vitamin C. We can show you how it’s done! Try our Zucchini Noodles Aglio et Olio. You can also make your favorite pasta dishes with rice noodles.
5. Collard greens
Collard greens are sturdy enough to use instead of bread when you’re making a wrap or a sandwich. Plus, collard greens are loaded with vitamin A, vitamin K, antioxidants, and anti-inflammatory properties.
6. Corn tortillas
Make tacos, burritos, and wraps with corn tortillas. They’re just as tasty as wheat tortillas, but are gluten-free.
Tamari is similar to soy sauce, but it doesn’t have gluten. Check out our Slow Cooker Tamari-Glazed Chicken to begin your tamari journey.
Substitutions for Dairy:
1. Almond milk, cashew milk, soy milk, or coconut milk
There are tons of milk substitutes available. Almond milk, cashew milk, soy milk, and coconut milk are all great options.
2. Coconut oil or olive oil
Coconut oil is full of healthy fats and does wonders for your heart, your brain, and your immune system. It also works as a substitute for butter. If you’re allergic to (or don’t like) coconut, you can use olive oil instead.
3. Nutritional yeast or tofu
It may sound unappetizing, but nutritional yeast is a tasty substitute for cheese. It’s packed with B-vitamins and zinc and, like cheese, has some protein. Tofu is also a good replacement for cheese, and is a great source of protein and calcium.
4. Cacao nibs
Cacao nibs are the raw form of chocolate. They’re made from cacao beans, but don’t have the sugar and milk that make chocolate chocolate. They’re slightly bitter, but have a wonderful chocolatey flavor that’s great for baking, smoothies, or trail mix. They even have incredible health benefits—they’re rich in magnesium and antioxidants. Try our Superfood Chia Energy Bites for a chocolatey dairy-free snack.
5. Coconut cream
Replace your cream with coconut cream. You can buy it ready-made or easily make it in your own at home.
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