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Make Any Recipe Paleo Friendly- What to Swap for What!

Many clients have their go-to recipes that they love to make! Often times clients will reach out with questions about how to lighten up a recipe and make it compliant.  So here is a list of simple swaps you can make to give your favorite off-plan recipes a makeover! Most substitutions are about a 1:1 ratio, or typically a bit less as nut-based ingredients tend to be more flavorful than their refined flour or dairy counterparts.

 

Instead of This -> Try This!

 

Soy Sauce --> Coconut Aminos

 

Cornstarch --> Arrowroot Flour

 

Flour --> Almond or Coconut Flour

 

Breadcrumbs--> Almond Flour.  

 

Sugar, Honey or Maple Syrup --> ChocZero Maple Syrup

 

Chocolate Chips --> Lily's or Choc Zero Chips

 

Dried Fruit --> Fresh Fruit

 

Milk--> Almond, Macadamia, or Light Coconut Milk

 

Pasta --> Zucchini Noodles, Shiritaki noodles or Hearts of Palm Noodles.  Lentil-based pasta or Spaghetti Squash in ADAPT in moderation.

 

Rice --> Cauliflower rice, hearts of palm rice

 

Butter --> Coconut Oil or Avocado Oil

 

Vegetable and Seed Oils (Canola, Sunflower, Safflower, Soy, Corn, Cottonseed) --> Avocado, Olive, or Coconut Oils

 

Peanut Butter --> Almond, Cashew or Sunflower Butter

 

Bacon --> Turkey Bacon

 

Ground Beef --> Ground Chicken or Turkey

 

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ONCE AT GOAL or as your treat meal in ADAPT- and to be used in place of your Nut Serving for the day:

 

Sour Cream--> Kite Hill or Forager vegan sour cream

 

 

Cheese --> Myoikos, Kite Hill or Violfe Vegan Cheeses