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An Easy Workaround for Dietary Restrictions

Sip, Savor, Swap: An Easy Work-Around for Dietary Restrictions MILK Dietary Restrictions Dairy-Free Egg-Free Vegan Low or No Sugar Low or No Fat Low Saturated Fat Avoiding Replacements Aids in Suggested Usage Gluten-Free Low Carbs Flours and Baking Grains • Substitute for white flour for low-carb or gluten-free diets Almond Flour Wheat • Wholesome and delicious flour and a natural source SAT FAT CARB SUGAR Avoid if allergic to: tree nuts of healthy fatty acids • Good source of protein and fiber for vegetarians • Perfect for making gluten-free pasta, Amaranth Grain Wheat • One of few plant sources with a complete set of amino acids; a complete protein • Mild sweet and nutty flavor SAT. FAT SUGAR FAT but will not rise on its own • Direct substitute for white flour • Used primarily for allergen-free breads, pancakes, and muffins • Add guar gum to help bread rise Brown Rice Flour Wheat • Ground from unhulled rice kernels SAT. FAT SUGAR FAT Avoid if allergic to: rice Carob Powder Chocolate • Used primarily as a chocolate substitute • Flavourful and versatile, less rich than chocolate, but SAT. FAT FAT sweeter • Baking, or added to cereals, pancakes, muffins, breads, meatloaf, meatballs, and even yogurt Flax Seed Meal Wheat SAT. • Mild, nutty flavor similar to wheat germ CARB SUGAR FAT • Baking or added to cereals, pancakes, muffins, breads, meatloaf, meatballs, and even yogurt Golden Flax Seed Meal Wheat • Typically lighter in color and more flavorful than dark CARB SAT. FAT SUGAR flax • Great substitute for wheat flour • Excellent for baking and for use as a thickener • Add to baked goods with a high Tapioca Flour Wheat • Derived from cassava plant SAT. SUGAR FAT гot moisture content • Excellent source of fiber and a good natural additive to most baked goods • Adds texture and imparts a subtle nutty flavor that's ideal for breads and muffins • A flavorful addition to cereals, or as a topping for breads and muffins that adds color and improves taste Avoid if allergic to: oat Oat Bran Wheat • Nutrient-dense outer husk of oat grain; has soluble fiber for heart health SAT. FAT SUGAR • Substitute for rice in recipes • Often used in soups, stews, and casseroles • Good source of protein for vegetarians Quinoa Grain Wheat • Known as "The mother of all grains" • Has a complete set of amino acids; a complete protein • Mild, delicate, slightly nutty SAT. FAT SUGAR FAT flavor White Rice Flour Wheat • Excellent gluten-free substitute for wheat flour • Made from white rice, an SUGAR SAT. FAT • Good thickening agent for gravies and FAT alternative to wheat flour sauces for cooking and baking Avoid if allergic to: rice Replacements Dietary Restrictions Aids in Avoiding Suggested Usage Natural Sweeteners Low Glycemic Index Table Sugar Amber Agave Nectar • Excellent substitute for maple syrup SAT. FAT • Known in Mexico as aguamiel, or "honey water" • Taste similar to maple syrup FAT Erythritol Table Sugar • Natural substitute for sugar in many applications • A naturally-occurring sugar alcohol derived from Avoid if allergic to: corn SAT. FAT SUGAR FAT non-GMO corn • Naturally found in small amounts in various plants, fruits and fungi, including mushrooms Fructose Table Sugar• Ideal as a sugar substitute in recipes intended to yield soft, chewy foods, such as cookies • Also known as "fruit sugar" • A simple sugar commonly found in honey, melons, berries, tree fruits, and vegetables SAT. FAT FAT Avoid if allergic to: corn Light Agave Nectar • Good substitute for honey and maple Table Sugar syrup • Known in Mexico as aguamiel, or "honey water" • Mild-flavored liquid SAT. FAT FAT sweetener that tastes similar to honey Xylitol Table Sugar. Substitute for sugar in many cooking applications • Derived from non-GMO corn • Naturally occurring sugar alcohol SAT. FAT SUGAR FAT Avoid if allergic to: corn Medium Gly cemic Index Table Sugar • Gluten-free sweetener great for use in baking and desserts Brown Rice Syrup • Has a delicate sweetness and a mild, buttery flavor SAT. FAT FAT Avoid if allergic to: rice Date Sugar Table Sugar • Excellent sprinkle for fresh fruits, yogurt, and cereals • Great for use in baked goods • Unique flavor and sweetness that pairs well with whole grains SAT. FAT FAT • Used in unique food applications and as a sweet addition to children's milk • Also a good way to support the growth of beneficial gut bacteria such as acidophilus Lactose Table Sugar • Also known as "milk sugar" • Extract of sweet and sour whey • A natural sugar found in milk SAT. FAT FAT Avoid if allergic to: milk Turbinado Sugar Table Sugar• 1:1 replacement for white sugar • Use it in your favorite beverages and recipes • Created from a partially refined sugar cane extract, a healthier alternative to FAT SAT. FAT Avoid if allergic to: cane sugar white (and refined brown) table sugars High Glycemic Index Beet Sugar Table Sugar • Excellent substitute for cane sugar • Refined extract of sugar SAT. FAT FAT beets • Use in place of table sugar for quick energy, athletics Dextrose Table Sugar • Another name for glucose, a simple sugar that plays an important role in cellular energy production • Has a moderate sweetness Avoid if allergic to: corn SAT. FAT FAT and a fine texture that's easily utilized by the body Replacements Aids in Avoiding Suggested Usage Dietary Restrictions Oils and Emulsifiers • Replacement for butter or margarine when baking or frying • Perfect complement to chicken, fish, vegetables, stir fry and salad dressings Macadamia Nut Oil Corn or Soybean Oils • Naturally high smoke point allows for excellent cooking versatility, and even helps reduce the production of trans fatty acids • One of the healthiest unsaturated to saturated fat ratios, even greater than that of olive oil 450F CARB SUGAR Avoid if allergic to: tree nuts Corn or • Excellent for use on salads or as a cooking oil Olive Oil Soybean Oils • Flavorful cholesterol-free oil that has been a mainstay worldwide since Biblical days CARB SUGAR Corn or Soybean Oils • Excellent for use on salads or as a cooking oil • Great for frying and stir-frying Rice Bran Oil • High-grade oil that doesn't require hydrogenation for stability • Pleasant, nutty aroma and taste that complements the flavor of many foods CARB SUGAR Avoid if allergic to: rice • Can be used in salad dressings, sauces, or any type of cooking as a natural source of naturally occurring short and medium chain fatty acids • Very high smoke point makes it good for frying and high temperature cooking irgin Coconut Dil Corn or Soybean Oils • A high grade, unrefined nutritional oil obtained from the first cold pressing of coconut kernels CARB SUGAR Avoid if allergic to: tree nuts Replacements Aids in Avoiding Suggested Usage Dietary Restrictions Thickening Agents Eggs on White Flour • Used as a vegetable substitute for gelatin • Excellent thickener for soups and Agar Powder • Naturally gelatinous powder derived from marine red algae SUGAR FAT SAT. FAT sauces • Commonly used when baking with whole grain flours that typically don't rise due to their lack of gluten • Excellent addition to sauces and salad dressings Guar Gum Powder Wheat • Derived from the guar bean; helps hold baked goods together and helps them rise without gluten SUGAR SAT. FAT FAT • Add to your favorite sauces and dressings; prevents oil separation and keep solid particles, such as spices, suspended Xanthan Gum Powder Wheat • Legendary for its ability to increase liquid viscosity with just a tiny amount, and is stable throughout a wide range of temperatures and pH • Lends a smooth texture to many foods, making it a desirable addition to recipes SAT. FAT SUGAR FAT Replacements Dietary Restrictions Aids in Avoiding Suggested Usage MILK Protein Buttermilk Powder Yeast • Excellent leavening agent • Acidic and reacts with Avoid if allergic to: milk FAT alkaline baking soda to create carbon dioxide bubbles, which gives baked goods that signature light and fluffy texture • Excellent source of protein and calcium Soy Milk Powder • Perfect alternative for individuals avoiding lactose or persons allergic to cow's milk • Mixes with water to create a rich and creamy beverage that has no cholesterol or saturated fat, and has naturally occurring soy isoflavones • Good source of high-quality vegetable protein • Substitute for cow's milk in almost any application or enjoy alone as a delicious and refreshing beverage Dairy SUGAR SAT. FAT Avoid if allergic to: soy Tree Nuts • Snack food with high protein Soybeans, Dry Roasted • Smooth, buttery flavor makes them the ideal treat SUGAR SAT. Avoid if allergic to: soy Meat and Fish Textured Soy Protein Nuggets and Granules • Unflavored and versatile vegetable protein • Can be used as a meat • Substitute for meat in any recipe, including vegetarian burgers, chili, SAT. FAT FAT stews, soups, casseroles, and more Avoid if allergic to: soy substitute NOW Sources: nowfoods.com livingnow REAL FOOD gluten-free

An Easy Workaround for Dietary Restrictions

shared by t1handy on Aug 18
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This graphic goes through a lot of the common food allergies and food sensitivities. It also gives suggestions on how to avoid them with different foods and ingredients that can be substituted.

Publisher

NOW Foods

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DTC

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Food
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