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
DairyCow’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
GrainsWhole 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


FatsSwitch from:
Margarine or Lard


To:
Organic Butter, Ghee (butter that has had the cream removed) or Coconut oil

Vegetable OilsOrganic cold pressed oils
- Grapeseed (frying or baking)
- Coconut oil (frying or baking)
- Olive oil (sauté, dressings)
- Sunflower oil (baking)
Peanut ButterAssorted Nut and Seed Butters: Almond,
Cashew, Macadamia, Pecan, Sunflower Seed,
Tahini (Sesame Seed)