A Small List of Substitutions: Become a Nutrient Hunter – Food Pharmacy

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A Small List of Substitutions: Become a Nutrient Hunter

You can never have too many lists. Here’s a small list of nutrient-rich foods that boost the intestinal flora and that you can eat instead of nutrient-poor stomach fillers.

Butter: Avocado, nut butters
Did you know that you can use avocado as a healthy butter substitute when baking? And nut butter is great on sandwiches or in raw energy bites or bars.

Milk: Almond, nut, and oat milk
Non-dairy substitutes for milk are not hard to find. However, take a look at the ingredient list and try to avoid plant-based milk with added sugar.

Cream: Coconut milk and cream, oat cream
Believe it or not, but you can add coconut milk to almost any dish and it will taste delicious.

Breakfast flakes: Unsweetened muesli or granola, chia seed pudding
You don’t have to give up on all store-bought cereals, but take a look at the ingredient list and avoid those with added sugar. We prefer making our own granola with lots of cinnamon and cardamom.

Store-bought juice: Homemade smoothie
A smoothie contains a lot of fiber and will reach all the way down to the colon where it becomes fuel for our good bacteria. Definitely not the case with store-bought juice. Simple as that.

Pasta: Bean noodles, spiralized carrots or zucchini, kelp noodles
Some days you just have to have pasta.

Rice: Sorghum grains, quinoa, buckwheat
There are lots of great substitutes for rice, and even more great ways to cook them. For example, try cooking quinoa in half water half coconut milk.

Oil: Cold-pressed coconut oil, rapeseed or olive oil
Did you know that coconut oil is better suited for cooking at higher temperatures?

White sugar: Fruit, berries
We know this sounds boring, but we promise you, it’s not.

Ice cream: Frozen banana, frozen berries and some coconut milk
Add to a blender and mix until smooth. Feel free to eat it for breakfast as well.

Wheat flour: Sorghum flour, buckwheat flour, almond flour
There are so many great options. Our latest discovery is chickpea flour (try these pancakes, they’re too good to be true).

A glass of wine: Sparkling water with apple cider vinegar
No, it’s not the same but it’s so much better than you think. Definitely worth a try.

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