Gluten-free? Vegetarian? Vegan? How to adapt your recipes.
There are many ways to eat healthy. Some people prefer plant-based diets, while others avoid grains and gluten.
Cooking for people with special dietary needs doesn’t have to be complicated. There are more and more recipes written with varied dietary needs in mind. And, with a little knowledge, almost any recipe can be converted with the right substitutions.
Protein substitutes
When cooking a recipe that asks for chicken, beef, pork or other meat, consider options like:
- Tofu–made from soy milk.
- Seitan–a meaty wheat-derived product.
- Tempeh–fermented soybeans pressed into a dense patty.
Vegetables like meaty portobello mushrooms or cauliflower heads cut into steaks fit the bill as well.
Egg substitutes
With cooking and baking, eggs are often used as a binder to hold together what you’re making. They also add moisture. Consider instead:2
- Apple sauce or banana–These will keep baked goods moist, but remember, they add sweetness. Substitute ¼ cup of unsweetened apple sauce or 1 medium ripe banana for 1 egg.
- Aquafaba–The liquid from a can of chickpeas can be used in sweet or savory dishes in place of eggs. Add 3 Tbsps in place of 1 egg.
- Silken tofu–Great for creamy dishes: ¼ cup (pureed) equals 1 egg.
- Powdered or liquid egg substitutes–There are many prepared options available, including flax seed and chia seed egg substitutes. Experiment to see which you like best.
Butter and dairy substitutes
Dairy substitutes have been around for many years. These are usually the easiest substitutes to make on a one-for-one basis. Your taste will lead you to a favorite. Consider:
- Vegan butter–Made from vegetable oils or nut or oat milk.
- Milk alternatives–Nuts, coconut, soy, rice, oats or blends of these milks are delicious.
Vegan yogurts, sour cream and all kinds of cheese are readily available.
Gluten-free alternatives
Flour from wheat contains gluten that some people are sensitive to. Luckily, there are many options for substitution, including:3
- All-purpose gluten-free flour–Commercially prepared and easy to measure. This substitutes one-for-one.
- Almond flour–Great for baking. It’s a little denser than wheat flour.
- Brown rice flour–Lends a slightly nutty flavor.
- Ancient grains–Flour made from buckwheat, sorghum, corn, amaranth and teff are all gluten-free.
We’ve made the substitutions for you with the following recipes.
Cook mode (prevents screen from going to sleep)
Ingredients
Preparation
- Preheat oven to 425°F, line a sheet pan with aluminum foil. Evenly drizzle olive oil on foil.
- In a large bowl or zipper bag, mix lemon pepper and salt. Add chicken chunks and toss to evenly coat. Arrange chicken on baking sheet. Cook for 10 minutes.
- Remove sheet pan from oven and flip the chicken pieces. Arrange the lemon slices, green beans and onions. Drizzle with olive oil and season with lemon pepper seasoning. Bake for another 15 minutes or until chicken is cooked through and vegetables have some golden color.
- Season with salt and pepper to taste. Garnish with fresh parsley. Serve with the rice of your choice.
Nutrition
(per serving)- 297 Calories
- 14g Total Fat
- 2g Saturated Fat
- 707mg Sodium
- 82mg Cholesterol
- 11g Total Carbs
- 4g Fiber
- 0g Sugars
- 27g Protein
- 688mg Potassium
Jam-filled cookies offer a hint of extra sweetness and a pleasing combination of textures.
Gluten-free option: Substitute 1½ cups of all-purpose gluten-free flour in place of whole wheat flour.
Vegan option: Substitute ½ cup of vegan butter for regular butter. Replace the egg with an egg substitute.
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Ingredients
Preparation
- Arrange two oven racks evenly spaced in the upper and lower third of oven. Preheat oven to 350°F. Coat two large baking sheets with nonstick cooking spray.
- Place almonds and 2 tablespoons brown sugar in a food processor. Process until the nuts are finely ground, about 40 seconds. Add flour, baking powder and salt and pulse to combine.
- Beat butter in a mixing bowl with an electric mixer until smooth. Add the remaining ½ cup brown sugar and beat until combined. Scrape sides, add egg, vanilla and almond extract and beat until completely incorporated.
- Add flour mixture and mix until dough forms. Roll dough into 24 balls.
- Roll balls in turbinado sugar and place on the prepared baking sheets, spacing evenly. Press gently down in the center with thumb or finger to create a slight indent.
- Whisk jam in a medium bowl until smooth. Using a teaspoon, fill indents with jam.
- Bake for 12-13 minutes, or until the cookies are just lightly golden.
Nutrition
(per serving)- 97 Calories
- 5g Total Fat
- 1g Saturated Fat
- 83mg Sodium
- 13mg Cholesterol
- 14g Total Carbs
- 1g Fiber
- 7g Sugars
- 2g Protein
- 21mg Potassium
Eating healthy starts with the ingredients. Find out how to source your fruits and vegetables.
1https://www.strategicmarketresearch.com/blogs/plant-based-food-statistics#:~:text=According%20to%20PBFA%2C%2070%25%20of,purchase%20rate%20across%20all%20categories.
2https://proveg.com/us/plant-based-food-and-lifestyle/vegan-alternatives/egg-alternatives/
3https://www.healthline.com/nutrition/gluten-free-flours#TOC_TITLE_HDR_16
4https://teladochealth.com/library/article/3-healthy-winter-holiday-desserts
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.