Clean Eats Culinary Substitutions
Clean Eats Culinary Substitutions
So, I get that you may not necessarily to go all raw-vegan or do a complete overhaul of your kitchen but, we can all stand to add a little more nutrient-dense, enzyme-rich, raw foods to our diet.
This list is offered so you can see many creative exchanges you can use to add elevate most any meal.
Over the years, I have found many of these very helpful and hope you do as well.
Meat
- Marinated mushrooms & some other produce
- Ground nuts, seeds, vegetables and seasoning processed and dehydrated
Dairy Cheese
- Nuts and/or seeds blended with probiotics to create fermented cheeses
- Nuts and/or seeds blended with lemon juice and/or vinegar to create a cheesy “tang”
- Nutritional yeast (not raw) and salt blended or processed into recipes to create a cheesy flavor usually reminiscent to parmesan
Milk, Cream & Eggs
- Nut, seed or coconut milks
- For creams: nut, seed or coconut milks made thicker by limiting water content
- Buttermilk Alternative (sub for buttermilk; mix 1 cup nut milk + 1 tbsp Apple Cider Vinegar and let sit 5 minutes before using in raw and cooked recipes)
- Avocado
- Nut/coconut cream
- Psyllium powder
- Ground flax (1 tbsp ground flax+2 tbsp water)
Ice Cream
- Frozen nut or coconut cream
- Bananas & other fruits. You can also make raw ice creams in an ice cream maker as you would normal ice creams.
Chocolate
- Carob
- Raw Cacao Nibs or Powder
- Raw Chocolates made with cacao butter and cacao powder or nibs
- Butter & nibs.
S.A.D. Sweeteners
- Agave
- Dates
- Dried fruits
- Honey
- Raw stevia
Butter or Shortening
- Coconut oil (I use this in its solid state in place of butter and shortening in all recipes, raw and cooked)
- Coconut butter
- Avocado
- Nut butter & cacao butter
Cooked Vegetables
- Marinated trimmed vegetables and/or ones which have been warmed/tenderized in a dehydrator
- Cooked Onion & Garlic
- Onion or garlic powder (not raw)
- Dried or fresh onion or garlic. Just remember: fresher is stronger so start small when using these raw
Cooked Tomatoes
- Raw version use: soaked or ground sun-dried tomatoes
- Fresh seeded tomatoes
Mayonnaise
- Avocado
- Blended young coconut
- R.V. Mayo recipe found in this book (my favorite of the lot of these!)
Bouillon, Broth & Stock
- Miso
- Tamari
- Shitake mushroom powder
- Vegetable juice
- Vinegar
- Bragg’s apple cider vinegar
- Citrus juice
- Berries
- Pineapples
- Coconut vinegar
Flour
- Ground nuts
- Ground Seeds
- Dried vegetable matter
- Groats or buckwheat, soaked, dried and processed
- Pulp reserved from making nut milk (often dehydrated then processed)
Breads
- Psyllium-vegetable or flax-vegetable blends shaped into loaves or thick sheets and either dried or allowed a time to set up
- Chips & Crackers
- Dehydrated breads
- Crackers made from flax, chia, vegetable pulp or sprouted grains.
- Roasted Nuts & Seeds
- Raw nuts or seeds, soaked & dehydrated
Pasta or Rice
- Spiralized or sliced zucchini, squash, parsnips or carrots (see my instructions for various “pastas”
- Finely chopped cauliflower or parsnips (easiest made in a food processor using the “pulse” option)
Crepes, Tortillas & Wraps
- Dehydrated fruit and vegetable leathers
- Psyllium-vegetable or flax-vegetable blends shaped into thin rounds and dehydrated
- Lettuce (Collards or cabbage leaves)
Binders, Thickeners & Emulsifiers
- Psyllium husk powder
- Flax
- Chia seeds
- Irish moss
- Agar agar
- Coconut meal
- Nut butter
- Nut cheese
- Avocado
- Bananas
- Dates
- Dried Fruits (soaked or unsoaked depending on use)
- Lecithin
Level Up Your Life
Knowledge is power. Be sure to check out the Defiance blog where I share some of my favorite tips, tools and info for helping you on your journey to win in your health and win at life.
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