Reducing Gluten and Diary

Written By Ally Naylor

Where to start! Omg I remember completely crashing my body and feeling so much stress about eating. Fortunately it’s a lot easier these days with so many replacement options available.

Here are a few pointers to get started.

Butter alternative: 

  • Olivani  

  • Nuttelex 

Flour alternative: 

  • Mix of Almond Flour, (Almond Meal)

  • GF flour from the supermarket

  • Tapioca Flour

  • Coconut Flour

  • Chickpea flour

If I’m baking I usually use a mix of these, I use coconut flour the least because it changes the flavour, unless I’m making something with a coconut flavour)

Milk alternatives

  • Oat - the most like creamy milk

  • Almond 

  • Rice 

  • Coconut - Good for smoothies, sauces

  • Soy - but try use this minimally because of the estrogen - it’s ok every now and again but I wouldn’t make it my main source of milky goodness. 

Sugar alternatives

  • 100% Maple Syrup (check the label so that is doesn’t say maple flavoured

  • Honey

  • Coconut sugar for baking ro sweetening drinks

Bread alternatives:

  • Vogels

  • Gluten Freedom Sweet potato buns - burger buns

  • Gluten Freedom Rosemary and hemp buns - burger buns

  • OMGoodness breads

  • Ol El Paso Tacos

Cheese Alternatives:

  • Anchor zero Lacto cheddar - melts nicely like cheese, nice on nachos or toasted sandwich

  • You could try a little goats cheese and see how your body reacts

Other good staples

  • Almond Butter

  • Tom and Luke balls

  • Eggs 

  • Tofu - honestly, always marinate that sucker up, SO yum

  • Rice paper rolls

  • Vermicelli (thin rice noodles)

  • Vegan pesto

  • GF DF Crackers - rice crackers

  • Nuts - you can always by nuts, flavour them and roast them for 10 mins in the oven

  • Anything rice or corn related

  • Snack balls

  • GF/DF chips 

  • Cookies - Molly Whoppy, Serious Cookies

Meal/snack ideas:

  • Vegetable rostis (just grate up a bunch of potato, carrot, beetroot, parsnip) and fry them in olivani and season with salt, pepper and any herbs you like. 

  • Or roast up a bunch of root veges and scramble with eggs to make a fritatta

  • Smoothies

  • Nachos

  • Rice paper rolls

  • Tacos

  • Sushi

  • GF Pasta

  • Risotto with Arborio rice - use Olivani instead of butter, and we just make it without cheese and people add cheese on top

Helpful websites

Ally Naylor
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