Food, Musings

Food Substitutes

Milk & Cream

  • These days there are a ton of non-dairy options out there, which makes cooking healthy SO much easier. If a recipe calls for milk, you can substitute just about any nut milk. It measures the same, so you don’t have to do conversions. Some of my favorites:
    • Coconut milk – Personally, I feel like this is the most versatile. I end up using this a lot.
    • Almond Milk
    • Cashew Milk
  • Canned coconut milk or coconut cream (also in a can) are great substitutions for recipes calling for a thicker cream or half and half, etc.


There are tons of healthier pasta options available these days, which makes my heart happy! I’ve found not only gluten-free options, but also some Paleo ideas as well. Trader Joe’s is a great store for pasta options. Here are some of my favorite pasta alternatives:

  • Rice pasta
  • Black bean pasta
  • Quinoa pasta
  • Zucchini noodles (oh hey, zoodler!)
  • Sweet potato noodles (again, homemade with the zoodler)


For anyone that has an egg allergy, you know how difficult it can be to find recipes without them! Especially when you’re trying to eat Paleo, it seems like adding eggs is the trade-off, which is difficult for anyone with a sensitivity. If you’re using a recipe that calls for eggs as a “glue” and not a main ingredient (like an egg casserole), try this hack:

  • In a ramekin or small bowl, add one Tbsp of ground flax seed. Add 2.5 Tbsp of warm water and let sit for 10 minutes. It should become more of a gel-like consistency when it’s ready. This is equivalent to one egg.

Note: if you only have flax seeds (like the photo above), you can use a coffee grinder to grind it up.

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