Make Any Recipe Paleo Friendly- What to Swap for What!

Many clients have their go-to recipes that they love to make! Often times clients will reach out with questions about how to lighten up a recipe and make it compliant.  So here is a list of simple swaps you can make to give your favorite off-plan recipes a makeover! Most substitutions are about a 1:1 ratio, or typically a bit less as nut-based ingredients tend to be more flavorful than their refined flour or dairy counterparts.


Instead of This -> Try This!


Soy Sauce --> Coconut Aminos


Cornstarch --> Arrowroot Flour


Flour --> Almond or Coconut Flour


Breadcrumbs--> Almond Flour.  


Sugar, Honey or Maple Syrup --> ChocZero Maple Syrup


Chocolate Chips --> Lily's or Choc Zero Chips


Dried Fruit --> Fresh Fruit


Milk--> Almond, Macadamia, or Light Coconut Milk


Pasta --> Zucchini Noodles, Shiritaki noodles or Hearts of Palm Noodles.  Lentil-based pasta or Spaghetti Squash in ADAPT in moderation.


Rice --> Cauliflower rice, hearts of palm rice


Butter --> Coconut Oil or Avocado Oil


Vegetable and Seed Oils (Canola, Sunflower, Safflower, Soy, Corn, Cottonseed) --> Avocado, Olive, or Coconut Oils


Peanut Butter --> Almond, Cashew or Sunflower Butter


Bacon --> Turkey Bacon


Ground Beef --> Ground Chicken or Turkey



ONCE AT GOAL or as your treat meal in ADAPT- and to be used in place of your Nut Serving for the day:


Sour Cream--> Kite Hill or Forager vegan sour cream



Cheese --> Myoikos, Kite Hill or Violfe Vegan Cheeses



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