Recommendations for common food substitutions

It’s a new year and so many of my friends and colleagues are posting their dietary resolutions and cyberspace is showcasing articles regarding new diets, cleanses & food avoidances.

So many of the trends touch on what we (our family) practices on a day-to-day basis……….

 After 10 years of research and life/diet altering lessons and emergent situations,  I’ve adopted new culinary  practices and re-vamped our family’s diet due to our son’s several & severe life threatening allergies. Whether you are suffering from food allergies or intolerances, or you are trying a new diet, cleanse of food avoidance, I thought I’d share some of our family’s favourite food substitutions ~ alot of them we prefer to the “old way” of eating (especially the pasta substitutes!!) I haven’t bought a drop of cow’s milk nor a normal loaf of bread or package of wheat pasta in 10+ years. Food shopping for me is an enjoyable hobby now, ordering new products online and constantly trying new recipes is exciting! And I love to share my findings!

This list will hopefully make your shopping easier if you are searching for some “tried, tested & liked” alternatives for the following: wheat-free/gluten free, dairy free/lactose free, egg free, white sugar & processed-food free diets. 

Dietary recommendations for common allergies or diet & food avoidance substitutes

Notes: GF-Gluten Free; DF-Dairy Free; LF-Lactose Free

DAIRY  (Milk) Alternatives:

SO Delicious Dairy Free Coconut Milk GF DF LF

Coconut Milk (canned) great to throw into  soups and rice dishes etc GF DF LF

SO Nice Soy Milk GF DF LF

Ryza Rice Milk (free of gluten, wheat, dairy, lactose & soy ~ the ONLY GF Rice Milk I’ve found)

DAIRY (Butter) Alternatives:

BC Children’s Hospital recommended that our son use generous amounts of “Fleischmann’s” Lactose Free Margarine.  Children growing up with dairy/lactose issues need a healthy amount of fat. (Although I can argue several reasons why to avoid margarine, there are times that mainstream dietary values & beliefs need to be relaxed to accommodate strict dietary needs)

Coconut Oil has a neutral flavour and I incorporate it into cooking as much as possible as it tolerates high heat.

Omega Nutrition is the brand I use.

DAIRY (Yogurt) Alternatives

Olympic Soyogurt (variety of flavours) GF DF LF

YOSO Premium Creamy Cultured  Coconut (unsweetened) and SO Delicious Dairy Free are favourites in our house GF DF LF

EGG Alternative:

I recommend using one medium size ripe banana for each egg required in a recipe

WHEAT Alternative:

GF White or Brown Rice Flour (I recommend Bob’s Red Mill, “Nature’s Fare” house brand or “Kinnikinnik”)



My favourite baking wheat flour alternative is Cloud 9 All Purpose Baking Mix (1.25kg)  They are located in New Westminster, BC and they ship right to your door! GF

BAKING Alternatives:

GF Baking Powder, GF Baking Soda and GF Cornstarch are available

CEREAL Alternatives:

I highly recommend “EnviroKidz” Organic morning cereals (Dax’s favourite is Gorilla Munch; GF corn meal cereal), “Enjoy Life” Perky’s Crunchy Rice (GF) and the latest, greatest favourite in the house is Erewhon  GF (various flavours). Whether you use rice milk, coconut or soy milk ~ these taste great!

BREAKFAST Alternative:

I recommend “Namaste Foods” Waffle  & Pancake Mix (Free of Soy, Corn, Potato, Peanuts, Tree Nuts, Dairy and Casein) ~ super easy, very delicious ~ especially topped with Canadian Maple syrup. Note: substitute the egg requirement with one ripe mashed banana.**** These are SO yummy that the entire family loves these for breakfast! ** Note: Namaste Perfect Flour Blend has an amazing banana bread recipe on the side of the bag!!

BREAD Alternative: Food For Life GF Brown Rice Bread (fruit juice sweetened)

CRACKER Alternative:

I recommend NutriCrisp GF Corn Crackers and Lundberg Rice Cakes

RICE Alternative (did you know that although rice is grown gluten free, it is subject to gluten contamination in processing.  I recommend only buying rice labelled “Gluten Free”).

“Lundberg” GF white & brown rice varieties and rice cakes

“Texana” GF rice varieties

PASTA Alternative:

I highly recommend “Tinkyada” and “Kinnikinnik” GF white & brown rice pasta varieties. In my experience a lot of rice pastas are chewy.  These ones are light and flavourful.

LUNCH MEAT Alternative

In our hometown – Helmut Sausage Kitchen has a wide variety of GF processed lunch meats (and will process wild game into customized private label meat packages.

Freybe (It is the ONLY commercial alternative I’ve found. GF, lactose free and no MSG)

OIL Alternatives: Olive oil, coconut oil, grape seed oil, and avocado oil are our staples.

VITAMIN Alternative:

Natural Factors 100% Natural Fruit Chew Vitamin C (no artificial color or sweeteners, no dairy, soy, wheat or yeast)

Quest Multivitamins & Minerals (No dairy, egg, gluten, lactose, sulfites or yeast)


“Namaste Foods” Chocolate Cake Mix GF WF DF

This is amazing stuff, even for mom’s who don’t have time to make a cake from scratch!! Just add water & oil and substitute one ripe mashed banana for the egg. So moist ~ so delicious!

TREAT Alternatives:

Our son loves to snack on:

Cloud 9 Chocolate Chip Cookies (fresh out of the oven:-)  Cloud 9 ships cookie mix by the case to our door! GF WF LF

“Chicago Vegan Foods” GF Dandies, Air Puffed Marshmallows 

“Tostidos” Rounds, Corn Chips GF

“Enjoy Life” Chocolate Chips DF GF

“Cuisine Camino” 100% cacao baking chocolate (for chocolate dipped strawberries) DF GF

EnviroKidz Organic GF Crispy Rice Bars (many varieties) GF

Covered Bridge Old Fashioned Kettle Cooked Potatoe Chips GF

ICE CREAM Alternatives

Haagen Daz raspberry or lemon sorbet

SO Delicious Minis (Coconut Milk Vanilla Bars), Certified Vegan, LF, GF

WHITE SUGAR Alternative – Cane Sugar



I encourage you to please feel free to add comments, make recommendations or ask any questions.

Please share your food allergy knowledge or food substitution suggestions.

The more information that can be shared about allergy awareness, the better!!