Gluten + Dairy Swaps

Written By Whitney Cardosi

Gluten:

  • Pasta: Chickpea, brown rice, or lentil pasta, zoodles. My favorite brands are Trader Joes, Banza, and Tinkyada

  • Grains: Brown rice, quinoa, cauliflower rice (couscous , barley, and farro are not GF)

  • Yeast/Bread: Lettuce wraps, Siete brand tortillas, brown rice cakes, Bob’s Red Mill flours and mixes.

    • I am not a fan of gluten free bread because they are chalk full of fillers. But if you do use them (on occasion) try one from a mix (like Bob’s Red MIll) or here are some recommendations.

Dairy:

  • Milk: Oat, coconut, cashew, almond milk, or any non dairy (I don’t recommend soy). Just beware of fillers and gums. Home made is best but a few of my favorite brands are: Malk, Oatly, Ripple, and Elmhurst. This is a good overview as well.

  • Yogurt: Coconut or Cashew yogurt. My favorite is Forager brand plain unsweetened cashew yogurt. Make sure it doesn’t have a bunch of additives and sweetners.

  • Cheese: I am not a fan of processed cheese replacements because in most cases your swapping one toxin for another. So whenever possible, find a natural replacement like these:

    • Filler cheese: Cashew Ricotta (recipe)

    • Sour Cream/Toppings: hummus, non dairy yogurt (like Forager brand plain cashew yogurt)

    • Sprinkling and flavor: Nutritional Yeast (“nooch”)

  • Butter: Ghee or coconut oil

Whitney Cardosi https://www.whitneycardosi.com
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