Cooking with Alternative Whole Foods:
Note: ratio = traditional ingredient vs. whole food replacement
| From wheat/white flour to: | Whole Grain Alternative 1 cup = 1 cup Spelt Kamut Oats | Gluten Free 1 cup = 1¼ cup Brown Rice Buckwheat Sorghum Ground Nuts |
| From white free flowing sugar to: | Dry Sugars 1 cup = 1 ¼ cup Sucanat Coconut Sweetner Date Sugar Maple Crystals | Liquid Sugars or Syrups 1 cup = ¾ cup Honey Maple Syrup Coconut Nectar Brown Rice Syrup |
| Dairy | Cow’s Milk 1 cup = 1 cup Almond Rice Coconut Hemp Soy Goat’s Milk | Sour Cream or Buttermilk 1 cup = 1 cup Yogurt or Kefir Non Dairy Milk + 1 tablespoon lemon juice or vinegar |
| Grains | Whole Grains Brown Rice Quinoa Kamut Spelt (Farro) Millet Barley | Breads and Cereals Look for Organic Heritage Grain options including: Spelt, Kamut, Amaranth, Buckwheat, Oats, Flax Seeds, Chia Seeds, Quinoa, Corn, Brown Rice or a combination of multigrain varieties |
| Fats | Switch from: Margarine or Lard | To: Organic Butter, Ghee (butter that has had the cream removed) or Coconut oil |
| Vegetable Oils | Organic cold pressed oils - Grapeseed (frying or baking) - Coconut oil (frying or baking) - Olive oil (sauté, dressings) - Sunflower oil (baking) |
|
| Peanut Butter | Assorted Nut and Seed Butters: Almond, Cashew, Macadamia, Pecan, Sunflower Seed, Tahini (Sesame Seed) |