Alternatives and Substitues

Before we start sending delicious recipes your way, I want to give you some amazing alternatives. I mean you can’t be making all of these beautiful things if they aren’t made from beautiful ingredients right? So here are some substitutes, and by substitute I mean actually good for you alternatives that aren’t processed, as fattening, used to in non food related ways etc. Substitutes are a great way to take a recipe and make it your own, whether you are adjusting it for dietary needs or just trying to make a recipe a little healthier. For our gluten free, lactose intolerant, and vegan eaters, I understand how difficult the transition can be! These alternatives below are a great way for you to still eat all of the foods you love, without having to sacrifice taste.


Photo cred: Riley’s random collection of things

Butter: I personally think this is one of the easiest things to substitute. The brands listed below provide several great options for butter/margarine substitutes. Anything that makes butter less caloric is a positive. In just 2 teaspoons of your favorite spread you get 5gs of saturated fats (women should get no more than 24g and men 30g a day). Where an olive based butter has just 1.5g!

  • Earth Balance : You will probably hear me talk a lot about Earth Balance products because they are amazing! They provide so many variations and alternatives including: butter spreads, baking sticks, milks, dressings, nut butters, culinary spreads, and snacks. Plus, all of the Earth Balance products are plant-based, vegan, made without artificial ingredients or hydrogenated oils, and are free of gluten, lactose and eggs.
  • Smart Balance Organic Buttery Spread : Another great butter substitute, but not all Smart Balance products are diary free.  This organic spread is, but be sure to double check the ingredients list before purchasing.

Eggs : often high in protein which is important, but also high in fatty calories that can really add up!

  • Flax seed and water: 1 TBS flax seed per every 3 TBS water (measurements can vary, but I typically use the 1:3 ratio) This flax brand rules.
  • Ener-G Egg Replacer: A super easy egg replacer! 1 1/2 tsp of the Ener-G Egg Replacer powder + 2 tbs of warm water = 1 egg.

These are the two egg substitutes I most commonly use, however PETA provides a great list of other egg replacement options.

Milk : Like butters, milk is very easy to find a substitute for. Why should you substitute milk? Because all of that talk you have heard of hormones is real. The most common nondairy milks I use are:

Soy milks and almond milks come in a variety of flavors, including: original, unsweetened, vanilla, and chocolate. In recipes, I tend to use these interchangeably. I buy Original Unsweetened Almond Milk, but if you are buying the flavored milks there may be a change in flavor.

Next up…sugar and flour. A complicated world in terms of being vegan, gluten free, or just plain old healthier. Enjoy!



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