Food Swaps List

Here is a quick list for you to keep handy when going grocery shopping.

  • Seasonings/dressings: fresh or dried herbs, salt and pepper, spices
  • Salad dressings: Vinegar, olive oil, lemon juice, tahini
  • Milk: Almond milk, coconut milk, rice milk
  • Soda: Water, water and lemon, tea
  • Peanut butter: look for unsweetened PB or any other but butters
  • Chips: Kale and sweet potato chips, crackers
  • Yoghurt: Unsweetened greek yoghurt, coconut milk yoghurt
  • Bread: Rye bread, ezekiel bread, lettuce leaves
  • Mayonnaise: Avocado, tahini, hummus
  • White rice: red/wild rice, brown rice, quinoa, buckwheat, amaranth
  • Flour: coconut and gluten free flours
  • Ice cream: frozen banana ice cream, coconut milk ice cream
  • Chocolate: vegan chocolate
  • Sugar: honey, maple syrup (moderate use)
  • Pasta: quinoa pasta, zoodles, carrot noodles

Small changes can lead to big results!




Ana Alarcon