Easy Healthy GF & DF swaps on a budget
Whether you are trying to adopt a healthier more Mediterranean based diet, more plant focussed, whole30, Paleo or a strict gluten free diet, here’s some easy and more budget friendly swaps you can make.
If you’re trying to go legume free such as on a Whole30 diet replace the beans in your favourite recipes such as in a Chilli con Carne recipe with cubed butternut or delicate squash or zucchini.
Replace the bananas called for in your recipe with frozen organic cauliflower and pair them with frozen berries. There’s no need to buy expensive tropical/exotic fruits. Local & seasonal fresh & frozen fruits and vegetables such as berries, pears, plums, spinach, broccoli, kale, beet root can be the foundation for healthy smoothies. Instead of pricey “superfood” powders, add fresh organic chopped lemongrass or ginger to your smoothies. They are loaded with natural antioxidant & anti-inflammatory properties & for very little money.
Add neutral vegetables like zucchini, spinach and cauliflower to your oatmeal/ porridge.
Dairy Free Baking
Use coconut oil in baking. Refined coconut oil (doesn’t have the strong coconut flavour) is best for cookies and cakes and pastry. Use melted regular coconut oil for most all other baking, such as muffins & quick breads.
Vegan butter is not only very expensive, but it’s often quite processed and made from multiple vegetable oils and stabilizers are often used as well.
Paleo Nut / Seed Flours
Rather than buying expensive nut or seed flours, like almond flour, make your own. Recently I spotted almond flour (a well known brand) for $12.99 for a 1 pound bag!
Pulse raw or sprouted nuts or seeds( i.e pumpkin & sunflower seeds) in a food processor until you achieve a fine meal. Just be careful not to over pulse or you will have a nut/ seed butter.
Make your own salad dressings and vinaigrettes. Not only is it much more economical, but it’s way healthier!!! Store bought are full of sugars, preservatives, stabilizers etc.. etc..
Here’s one of my go-to vinaigrette recipes:
Lemon Garlic Vinaigrette
- 120 ml extra virgin olive oil
- 45 ml apple cider vinegar or red wine vinegar
- 25 ml fresh squeezed lemon juice
- 2 cloves fresh garlic, finely grated( I prefer using a Microplane)
- 1 tsp sea salt
- 1 tsp dried basil
This is great for salads of any kind, including pasta and quinoa salads.
Switch out onion and garlic powder called for in recipes for fresh minced onion and garlic. Powdered onion and garlic contains loads of sodium and fresh imparts more nutrition and flavour. Use a micro plane grater to get your garlic super fine.
Vegan / Egg-less Mayo
Gluten Free Breadcrumbs
Energy/Protein Bars and Balls
Walnut Chocolate Coco Bites
- 1 cup raw walnuts or raw sesame seeds
- 1 cup unsweetened shredded (medium shred) coconut
- 2 ½ to 3 1/2 tbsp maple or date syrup or 2 tbsp liquid Keto sweetener (monk fruit/erythritol blend) or 6 dried dates *
- 1 ½ tsp vanilla extract
- Large pinch sea salt
- 2-3 tbsp coconut butter*
- 2 heaping tbsp unsweetened cocoa powder