Eat This, Not That!


Tired of the same old recipes? Looking to make your meal a bit healthier? Strapped for the right ingredients in your pantry? Don’t fret; there are alternatives and easy substitutions that can be used in just about any recipe or chow-time scenario you come across, and better yet, they’re also a ton healthier.

Note: Additional alterations in recipes may be necessary. For example, nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat.

Use This For That
Almond, Soy, Hemp, Oat, Coconut, Rice, Hazelnut, 7-Grain, or Flaxseed Milk Cow’s Milk
¼ cup silken tofu (blended), ½ mashed banana, ¼ cup applesauce or pureed fruit, ½ cup soy or rice yogurt, Ener-G Egg Replacer, flaxseed meal and water, ¼ cup mashed potato, ¼ cup cooked oats, 2-3 Tbsp bread crumbs Egg (one each)
Legumes, beans, veggie burgers, tempeh, Portobello mushrooms, tofu Meat, chicken, pork, turkey, fish
Soaked raw cashews and water Cheese sauce
Nutritional yeast, garlic powder, and/or chopped walnuts or almonds Parmesan cheese
Firm tofu (drained and crumbled) Ricotta cheese
Unsweetened applesauce or fruit puree (baking), coconut oil Vegetable oil
Rolled oats Bread crumbs
Coconut milk, No sugar added Greek yogurt, avocado mash Sour cream/mayo
Maple syrup, honey, coconut sugar, date sugar, molasses, stevia, vanilla or cinnamon (for taste) Sugar
Coconut oil, unsweetened applesauce (baking), avocado puree Butter
Almond or other nut flour, cooked black beans All-purpose flour
Brown rice, quinoa, whole grain couscous, millet, barley, bulgur White rice
Sweet potatoes or yams, mashed-steamed cauliflower White potatoes (whole and mashed)
Spaghetti squash, zucchini ribbons, quinoa pasta, brown rice pasta Pasta (white)
Himalayan sea salt, fresh herbs and spices Table salt
Arrowroot Thickeners/starches
Organic vegetable stock Bouillon cubes
Oil and vinegar, salsa, seasoned rice vinegar Salad dressings
Ground lean turkey breast Ground beef
Grass-fed bison Beef
Tempeh Bacon
Arugula, Romaine, kale, Swiss chard, collard greens, spinach, mustard greens, watercress Iceburg lettuce
Avocado with raw cacao powder Chocolate cake frosting
Raw cacao nibs Chocolate chips
Heavy coconut milk Cream
Nuts Croutons (in salads)
Kale chips, GMO-free popcorn Potato chips
Banana ice cream Ice cream
Baked sweet potato wedges French fries
Raw/natural almond, cashew, walnut, or pecan butter Peanut butter

–Krista Haynes, R.D.

NutriBullet Nutrition Advisor


PCRM Ingredient Substitution Chart