Gluten Free and Dairy Free Substitutions

I find that the best way to stick to a new eating plan is to find great substitutions so here is my list of favourites. I have tried and tested lots so I hope that this will help, trying all of the different products can get expensive and in my opinion these are the best of the best! but please let me know if you have any suggestion or new products that are worth a try.

Bread ProductsUdis is my personal favourite, the bread if fluffy and light, you can toast it or have it fresh and you also don’t need to store it in the freezer if you don’t want to. They have a whole grain loaf, chia, plain, cinnamon and Raisin. The hot dog buns, burger buns and bagels are also great, this is my go to brand for bread product if I am not making my own.

Milk – For me Almond milk is my prefered milk substitution, its low in calories, fat and carbs and contains the same amount of calcium as cows milk. I have tried rice milk which I find too watery and it doesn’t blend well in tea and coconut milk I find too thick, although its great for cooking. My favourite is Earth’s Own Almond Fresh, It is amazing you can drink a nice cold glass of it fresh, pour over cereal without altering the taste and its lovely in my tea! Best brand of Almond Milk in my opinion and I have tried most of them.

Cheese – Daiya  It melts, grates and is soy free, gluten-free and of course Dairy Free, the Jack Wedges are delicious but all of the types they have are worth trying.

Cream Cheese – Tofutti, it is creamy, very spreadable and great for making DF Cream Cheese Frosting.

Butter, margarine and shortening – Coconut oil can be used in place of butter and shortening, if baking sweet food i would add a little vanilla extract as the flavour is quite mild. Earth Balance, have a great dairy free butter, shortening and they also have a soy free margarine which is great. When baking muffins I like to substitute half of the fat in the recipe with either apple sauce or a mashed banana for a healthier option.

Whipped Cream – I like to Whip coconut milk, it’s very simple you place a can in the fridge over night (do not use the light version it won’t work) then the next day it will have separated so scoop out the cream and save the water for cooking or baking. Then simply whip the cream with a tsp of vanilla extract and 2 tablespoons of powdered/icing sugar and its ready to use!

Coffee CremerSo Delicious, I’m not a big coffee fan but my mum loves a little of this in a vanilla coffee.

YogurtSo Delicious they have a nice texture and I like all four flavours, strawberry, vanilla, blueberry and plain. I have made Tzatiki with the plain, it is also nice with gluten-free granola and fruit compote. Through research I have found that women with endometriosis can actually eat two servings of live yogurt per week as it does have many heath benefits.

Protein PowderVega One, I love the chocolate one, It is a great way to start the day and very handy if you are in a rush, I have mine with Almond Milk. It’s Gluten Free, Dairy Free, Soy Free and doesn’t have added sugar, artificial flavours, colours or sweeteners.

Ice creamSo Delicious it’s nice and creamy, I have tried a couple of other DF ice creams and found some a little tasteless but the coconut milk kind is great, they have lots of flavours to choose from. I also like to blend frozen banana chunks with either peanut butter or df caramel sauce, this makes a great healthy homemade DF ice cream.

CrackersRice Thins, very addictive!

Soy Sauce – Lots of people don’t realize that soy sauce has wheat in it, kikkoman is a great gluten-free option.

Pancake mixBob’s red mill, here is my pancake mix review

Chocolate cake mixPamela’s, makes amazing, moist cakes every time.

Caffeine: caffeine free green tea, coffee and black tea are an easy switch, you can also try lots of lovely naturally decaffeinated teas such as rooibos, camomile, peppermint and lots more.

Sugar: Although sugar should be avoided in all forms if you are going to have it the best form types would be organic honey, organic natural maple syrup and dates can add sweetness to many recipes.



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