Substitutes, for foods you are sensitive or intolerant to, Part III

Noodles: spaghetti squash, or zucchini strips made with carrot peeler, or raw fresh bean sprouts, or thin sliced Chinese cabbage (Napa type) steamed 


Peanut butter: nut butters (almond, cashew, sesame, filbert, pistachio)


Pepper:  ginger, dry mustard, curry, watercress, radish, mustard seed, or raw onions, garlic, or extra virgin olive oil and horseradish


Potatoes: turnips (slice & sauté in olive oil, like sliced potatoes) cauliflower steamed ( blend w/non-dairy milk, salt & pepper, spices, butter-till consistency of mashed potatoes, if not cow’s milk intolerant


Sour Cream: yogurt


Soy Sauce: Braggs Liquid Aminos or tamari Sauce


Toppings: for waffles or pancakes: yogurt (organic Mori-Nu is best)with fruit, nut butter, or maple flavoring in vegetable glycerine, or butter substitutes with vegetable glycerine, glycine, or stevia or Stevia plus


Vanilla: natural flavoring extract (i.e. almond, maple, strawberry, cherry, lemon, raspberry, butterscotch, coffee, ect.) or ground vanilla beans (if not vanilla intolerant) Note that commercial vanilla contains sugar; read label


1- Cup white/wheat flour equals:


1 cup spelt, kamut, teff flour
½ cup arrowroot or tapioca with ½ cup of another flour or not meal; (ground almond)
¾ cup buckwheat, amaranth, quinoa, chick pea flour & ¼ cup tapioca or arrowroot starch;
¾ cup cornstarch or 7/8 cup corn flour or 1 cup of cornmeal;
5/8 cup potato flour or ¾ cup potato starch; or ½ carrowroot starch
¾ cup oat flour or 1 ½ cups rolled oats (ground);
¾ cup rice flour, barley, millet or bean or rye flour
¾  cup protein powder, ¼ cup coconut flour
¾ cup coconut flour


Whole grain flour: use ground nuts or Fortified Flax 


Yogurt: make homemade (see recipe) add flavoring or fruit and/or vegetable glycerine, stevia, glycine or Stevia PlusFos; sheep or goat yogurt