Substitutions

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I’m pretty comfortable making substitutions for certain foods or seasonings in a recipe if I either don’t have something or prefer something else. I rarely follow a recipe (even my own!) exactly as it’s written because I like to change things around every time I eat them.

I’ll share some of my thoughts on substitutions, but when it comes to recipes the best way to learn is just to experiment with different flavors and see what you like. If you have a question about substituting a specific ingredient, let me know by posting a question in the forum (under the Main menu).

With vegetables, I mostly look at the texture and flavor and try to find something similar, or something that goes with the other textures and flavors in the dish. Eggplant makes a good substitution for mushrooms, because they’re slightly similar.

I think of foods in categories, so that I can easily substitute them for something else. When I go grocery shopping, I think in terms of leafy greens, green and non-starchy vegetables (like mushrooms, eggplant, tomatoes, pepper, cucumber, etc), starchy vegetables (root vegetables and squash) and onions.

Within the starchy vegetable category, if I get a bunch of sweet potatoes I could substitute them in a recipe calling for squash if I needed to.

When it comes to grains and beans, they’re totally interchangeable in terms of flavor because they have so little of their own that they’ll go nicely with any flavors you have in the dish. Texture is more what varies with them – so soft mushy kidney beans don’t make as good a substitute for the texture of chickpeas as yellow lentils would.

Fresh herbs can be substituted for one another if they have the right flavor tone. Basil and mint make good substitutions, for example. I always substitute parsley for cilantro because I just don’t like the taste of cilantro. It’s not the same, but it’s usually really good anyway.

I list a lot of individual dried herbs and spices in my recipes, because I like to have control over flavor. But if you don’t like having lots of jars, you can use dried herb mixes or spice mixes that use the same general seasonings.

Healthy Substitutions

I usually put most of the focus on all the amazing healthy foods you should eat lots of. I find that so much more motivating than giving you a list of all the unhealthy foods you should avoid.

But the trouble is, there are so many foods out there that we eat on a regular basis that aren’t good. If I don’t tell you about them, you might not realize that you shouldn’t eat them.

There’s also the trouble of addictions. We can easily get addicted to these unhealthy foods, either because of the refined sugar and salt in them or because they’re just so easy that we’re addicted to the convenience.

The main thing to remember is to fill your kitchen with healthy, whole plant foods: fresh vegetables and fruit, whole grains, beans and legumes, nuts and seeds and lots of herbs and spices.

Once you have all that good stuff, you might need to make some room for it in your fridge and cupboards. Basically, anything straying too far from the whole foods above can be moved out to make space.

But there are some things that are particularly important to steer clear of if you want to be healthy and kick addictions.

Stimulants. Caffeine, nicotine, alcohol, drugs.
Caffeine. Coffee, black tea, chocolate, sodas
Instead: toasted grain coffee-like drinks, green and herbal teas, carob, fruit juice mixed with sparkling water
For the pick-me-up: Fruit, healthy foods.

Refined sugars. White, brown, turbinado, demerara, agave, corn syrup, glucose syrup, glucose-fructose, high fructose corn syrup, etc.
Artificial sweeteners.
Instead: unrefined sugars (sucanat, coconut sugar, date sugar), stevia

Refined grains. White rice, white flour, enriched flour
Instead: unrefined flours (whole wheat, spelt, buckwheat, kamut, etc)

Toxic fats. Hydrogenated and trans fats, margarine, refined oils (particularly refined polyunsaturated oils like canola, sunflower and safflower), oils brought to high heat
Instead: whole food fats (nuts, seeds, avocado) or high quality unrefined oils (coconut, olive, sesame)

Pre-made foods with things above. Frozen dinners, processed meats, cookies, cakes, prepared dips and sauces, sugary/oily condiments, canned soups and pasta sauces, etc.
Instead: Make your own awesome meals, sauces, treats and snacks!

Non-organic foods. Pesticides can interfere with normal body processes, triggering allergic-type reactions and causing damage to your body
Instead: Organic foods – from grocery stores, farmer’s markets or grown yourself.

Vegan Substitutions

For vegans, there are also the animal foods that need to be replaced.

Meat, poultry, fish. I don’t think about replacing animal flesh specifically, I just make fantastic meals with all of the healthy plant foods I buy. You can get all the nutrients you need from a balanced plant-based diet and a couple of high-quality supplements.

Milk. There are all kinds of non dairy milks. Almond is usually the most popular, but there’s also rice, coconut, hemp, oat, quinoa, and I see more all the time. I just saw some flax milk for the first time last month. Soy milk is better than dairy milk, but it often gives people gas so if it does for you then try almond.

Yogurt. There are also lots of non dairy yogurts. Soy (although might cause gas), coconut and others are great.

Cheese. I have trouble with figuring out cheese replacements, because I’ve been allergic to milk since I was born and don’t really know the true flavor or texture of cheese. But here are a few ideas:
Parmesan sprinkle: sunflower seeds ground and mixed with nutritional yeast and sea salt
Feta: above, mixed with lemon juice and olive oil to moisten
Cheese sauce: white beans pureed with nutritional yeast, onion powder and garlic powder
Solid cheese: there are vegan options in grocery stores, and you can make your own out of nuts or seeds. If you want something with crackers, try peanut butter or a salty bean dip.

Butter. I use coconut oil, which is solid at room temperature, for baking. I season it with garlic powder and Herbamare or sea salt to use as a spread, to make garlic bread, or on popcorn.

Eggs. Pureed banana or ground flax mixed with a bit of water are great binders, arrowroot or kudzu will thicken sauces perfectly, and a bit of apple cider vinegar in baking will activate the baking soda and help muffins or cakes rise.

Mayonnaise. There are vegan mayos, but you can also make your own: puree an avocado with a squeeze of lemon for zing, a sprinkle of salt and enough water to make it creamy.