Food Substitution List

Many people have allergies, food sensitivities or simply do not like the ingredient in a recipe. Here are some tips on food substitutions you can use.

A

Apple—Options: any variety, pear, grapes (any type), cherries, blackberries, blueberries
Arugula (Rocket)Options: spinach, kale, watercress

Avocado— Options: roasted veggies (squash, mushroom, eggplant), banana B

 

B

Banana— Option: avocado, Mango, Papaya, Pear, Chia seeds, Fresh dates, Nut Butters, Unsweetened applesauce, Frozen fruit, Tofu, Yogurt, Pumpkin, Blueberries, Coconut Cream
Basil— Options: parsley, cilantro, mint
Beets (Beetroot)Options: red cabbage, tomato, radish

Blueberries—Options: blackberries, strawberries, raspberries, cherries

Bok choyOptions: kale, beet greens, dandelion greens, arugula

Broccoli stalk— Options: celery, cucumber, cauliflower
BroccoliOptions: cauliflower, green cabbage, kale, chard

Butternut squashOptions: pumpkin, carrot, sweet potato, any winter squash

C

Cantaloupe (Rockmelon)—Options: mango, papaya, peach, honeydew melon

CarrotsOptions: sweet potato/yam, winter squash, pumpkin, parsnip

Celeriac root— Options: celery, turnip, parsley root, kohlrabi, jicama, daikon

CeleryOptions: cucumber, zucchini, jicama
Cherries—Options: raspberries, strawberries, blackberries

ChivesOption: scallions
Cilantro (Coriander)—Options: basil, parsley
Coconut waterOptions: water, diluted fresh juice
Collard greensOptions: mustard greens, kale, beet greens, dandelion greens, spinach
CranberriesOptions: cherries, raspberries
CucumberOptions: celery, zucchini, jicama

D

Dandelion greens—Options: kale, mustard or collard greens, beet greens, chard F

Fennel— Options: celeriac root, kohlrabi, jicama, daikon, endive G

G

Garlic—Option: shallot 

Ginger— Option: zest from lemon, clementine, orange, tangerine, blood orange, star fruit

Green beansOptions: asparagus, kale
Green cabbageOptions: red/purple cabbage, kale, arugula, chard
Green peppers (capsicum)Options: red or yellow peppers, mushrooms

H

Honeydew (melon)—Options: green grapes, cantaloupe, apple J

J

Jalapeno (chili pepper)—Options: any other hot pepper, green bell pepper K

K

Kale (Tuscan cabbage)—Options: arugula, spinach, Swiss chard, green cabbage, mustard/ collard/beet/turnip greens
Kiwi— Options: mango, orange, tangerine, lime

 

L

Lemon— Options: ginger
Lime— Options: lemon, orange, clementine/tangerine

M

Mango— Options: papaya, kiwi

 

Maple syrup—Options: honey

Mint—Options: ginger, sweet basil O

Onion—Options: garlic, leeks, shallot
OrangeOptions: grapefruit, clementine, tangerine, kiwi, mango, papaya Oregano
Options: sage

P

Parsley—Options: cilantro, kale, arugula
Parsnip
Options: turnip, parsley root, celeriac, carrot Peaches
Options: nectarines, plums
PearOptions: apple, celery root, peach, plum, jicama

Pineapple— Options: orange, grapefruit, mango

Pomegranate— Options: pineapple, strawberries
Portobello mushroom— Options: any variety mushroom, eggplant

R

Radish— Options: red cabbage, tomato

RaisinsOptions: dried cranberries, figs

Red/purple cabbage— Options: green cabbage, radish, cauliflower, broccoli, radicchio

Romaine— Options: bib lettuce, radicchio, endive, Boston lettuce, green or red leaf lettuce

S

Shallot (eschalot)—Options: garlic, onion
SpinachOptions: kale, chard, romaine lettuce
StrawberriesOptions: raspberries, blackberries, cherries
Summer squashOptions: zucchini, cucumber
Swiss chard (silverbeet)Options: kale, spinach, romaine, mustard/collard/beet/turnip greens, green cabbage, arugula, watercress

T

Tangerine—Options: orange, grapefruit

ThymeOptions: rosemary
Tomato—Options: radish, red pepper, watermelon W

W

Watermelon—Options: red grapefruit, cantaloupe, honeydew, tomato, radish

White wine vinegarOptions: red wine vinegar, cider or champagne vinegar, lemon

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About the Author : Becca Tebon

I don’t believe in diets or deprivation, and I think exercise should be pleasurable, not a punishment. In my weight-loss world, you can have your cake and eat it too…and still lose the weight. From desolate, defeated & done to a dedicated life living my destiny helping others feel, look and be the best they can! Hi, Iam Becca, shortly after I awakened, I started BeccaTebonFIT because I realized others felt the same as me and let their adversities and "nouns" (people, places and things) hold them back. Life's immense changes have changed me and my life! My once sickened body is strong and my mind feels sexy. I've committed to helping others with their health, weight loss and feeling better about who they are and decode their gaps so they can see clearly what is missing and how to get it. Iam not done growing— I intentionally evolved and becoming a better person, mom, friend, coach, speaker, God's girl. Every day. I have been in wellness since birth — as a patient. And now, Iam a certified holistic health coach and started my professional fitness career at 19. My expert support includes: Mindset/Self Love, Body, Nutrition, Energy, Green Living and Food/Recipes, that guide you with proven tactics and science-based research to live a lifestyle of health, a life filled with happiness — on purpose and with intention and gratification. Grab a goodie and join the community @ www.BeccaTebon.com/spring-detox — join a Webinar, fitness or foodie challenge... NOW is YOUR TIME! XOXO

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