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.
Show your heart some love with these amazing, heart-healthy foods!
Looking to build muscle without trashing your body? I was too. Here's what I learned.
If there’s one challenge I think most moms face among the many other challenges of parenting, its how to stay motivated to …
It’s really quite tragic that so many simply accept and expect that they’re going to spend much of the winter miserable, depressed …
