Substitute Ingredients for Meat, Dairy and Fat

There are many substitutions forand meat and dairy products, and fatty unhealthy ingredients; and more products are coming out all the time! Just the other day while shopping at my local grocery I noticed a new non-dairy product – Quinoa Milk! Regardless of your reason for choosing non-dairy, non-animal products with all the vegetarian and vegan friendly products you are sure to find ones you like!

Some of my favorites are listed below. I encourage you to do some searching and experimenting on your own whether through mail order or local stores until you find your favorites!

In baking and cooking, recipes calling for egg and/or dairy productsare very easily changed, with virtually no difference in the end product!

There are many more options available, but I hope you enjoy some of these suggestions to start with!

1. Black beans for flour
2. Whole wheat flour for white flour
3. Unsweetened applesauce for sugar
4. Almond flour for wheat flour
5. Avocado puree for butter
6. Natural peanut butter for reduced-fat peanut butter
7. Mashed bananas for fats
8. Nut flours for flour
9. Stevia for sugar
10. Prunes for butter
11. Cacao nibs for chocolate chips
12. Chia seeds for butter
13. Chia seeds for eggs
14. Flax meal for eggs
15. Brown rice for white rice
16. Quinoa for couscous
17. Zucchini ribbons for pasta
18. Turnip mash for mashed potatoes
19. Mashed cauliflower for mashed potatoes
20. Rolled oats for breadcrumbs
21. Dry beans for canned beans
22. Quinoa pasta for regular pasta
23. Olive oil spray for olive oil from the bottle
24. Coconut milk for cream
25. Spaghetti squash for pasta
26. Arugula, romaine, spinach, and/or kale for iceberg lettuce
27. Nutritional yeast for cheese
28. Lettuce leaves for tortilla wraps
29. Avocado mash for mayo
30. Soy Based Mayo for mayo
31. Frozen or Fresh Fruits for canned fruit
32. Veggies for pita (as a dipping tool)
33. Cauliflower puree for egg yolks (in deviled eggs)
34. Edamame hummus for regular hummus
35. Kale chips for potato chips
36. Popcorn for potato chips
37. Steel-cut oatmeal for instant oatmeal
38. Pureed fruit for syrup
39. Herbs or citrus juice for salt
40. Homemade salad dressing for bottled dressing

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