Five healthy, simple substitutes for gluten, dairy 

Gluten-free and dairy-free eating has become a lifestyle choice for many, but for others, it’s a necessity.

This list is not just for those with dietary restrictions in need of some new ideas, but also for those who want to be motivated to develop better eating patterns.

The gluten-free and dairy-free industry has grown tremendously in the past few years, and you can now find that almost all grocery stores nationwide have stocked their shelves with diet friendly foods.

These five foods are normally included into an everyday diet, so this list serves as an easy way to transition to not eating gluten and dairy.

From personal experience, it will create better digestion and less bloating, as well as many other health benefits!


Flour: Almond, Coconut and Oat Flour

All-purpose flour turns into purposeful flour.

Almonds, coconuts and oats make great substitutions for all-purpose wheat flours.

These flours give the same consistency as any wheat flour would and can be purchased online, at your local grocery store, or even better, you can make them at home!

This is a quick and easy recipe for my favorite, oat flour (with gluten-free oats!):

They are great for baking treats such as breads, cookies, cakes, waffles & pancakes.

Milk: Coconut and Almond Milk

Got Milk? Not anymore.

Coconut and almond milks are healthy and flavorful alternatives for cow’s milk, providing more calcium and better digestion, and are commonly used for both lifestyle choices and medical reasons.

Drinking coffee, baking, or however you may be using it, these non-dairy milks are smooth, milk-like texture alternatives.

You can find them in many different flavors at your local grocery story where normal milk would be found, or you can make them at home!


Noodles & Pasta: Vegetable Noodles

Noodles? No. Zoodles? Spoodles? Yes!

This section is my personal favorite because vegetables noodles are so much fun to make and can be paired with almost anything.

Grab yourself a spiralizer, and coil your favorite vegetable into the perfect gluten-free pasta dish.

Zucchinis, sweet potatoes, beets or spaghetti squash are great vegetables for noodle-making.

For those craving more of a starchy pasta dish, rice and chickpea pastas will give you the texture of a wheat pasta.



#gf #df bread

Before I had any dietary restrictions, bread was something I included into almost every meal – avocado toast, croutons, pizza, sandwiches, french bread with dinner, etc.

So I’ve found another option…


Cut your favorite vegetable (I prefer sweet potato or eggplant) into two thick slices and throw them into the oven with a little olive oil at 400ºF for 25 minutes.

For pizza crust, cauliflower dough and Simple Mills are my favorites.

Add your favorite toppings (minus cheese!) and enjoy, it tastes like a REAL pizza!


Granola & Oats

But I thought they were already all-natural, gluten-free, earthy and crunchy?

Granola and oats get tricky because it is usually assumed they are naturally gluten-free, but some are stored with grains that do contain gluten (wheat, barley and rye).

So when purchasing these items, make sure they are gluten-free or paleo!

Gluten-free granola is a great substitution for gluten-containing granola, but you can also make your own granola at home with your favorite toppings such as seeds, nuts and spices.


 by Michaela Connell



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