Food Substitution List

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 choy—Options: kale, beet greens, dandelion greens, arugula

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

Butternut squash—Options: pumpkin, carrot, sweet potato, any winter squash

C

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

Carrots—Options: sweet potato/yam, winter squash, pumpkin, parsnip

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

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

Chives—Option: scallions
Cilantro (Coriander)—Options: basil, parsley
Coconut water—Options: water, diluted fresh juice
Collard greens—Options: mustard greens, kale, beet greens, dandelion greens, spinach
Cranberries—Options: cherries, raspberries
Cucumber—Options: 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 beans—Options: asparagus, kale
Green cabbage—Options: 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
Orange—Options: 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
Pear—Options: 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

Raisins—Options: 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
Spinach—Options: kale, chard, romaine lettuce
Strawberries—Options: raspberries, blackberries, cherries
Summer squash—Options: 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 vinegar—Options: red wine vinegar, cider or champagne vinegar, lemon

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