Ultimate plant-based food swaps

Upgrading your diet with more plant-based foods?

Transitioning your diet to include more plant-based and raw foods can be really fun. It’s all about taking your time and introducing new recipes, flavours and foods into your life which you haven’t been paying much attention to until now.


 easy to make vegan food swaps

Photo by Monika Grabkowska on Unsplash


Here’s a list of food swaps I use to help mix it up a bit instead of always going for the foods that we’re typically used to.


Bring in some healthy Food Swaps

1 - Simplify Fats

Instead of reaching into the cupboard to find all sorts fats I simplified to just these three:

  • Coconut Oil

  • Olive Oil

  • Extra Virgin Olive Oil - not for cooking but for dips, sauces and drizzling


2 - Sugars

There are so many different names given to the sugar in our foods. I like to stick to these:

  • Stevia

  • Raw Honey

  • Maple Syrup

  • Lucuma Powder


3 - Table Salt

I swap this with unrefined sea salt/celtic sea salt because table salt has been stripped during processing of its natural mineral content and sea salt hasn’t.


4 - Bread

Now that we have much better sources of gluten-free bread available to us this can be a fab alternative - I like the Genius brand. Crackers, oatcakes, and sprouted grain breads can make a delightful change. There are so many to choose from now and do look out for those with no additives, preservatives or added flavours.


5 - Breakfast cereal

Make your own cereal using gluten free alternatives such as oats, buckwheat, amaranth, millet and quinoa. You can also use nuts and seeds -  I love chia seeds, hemp, almonds and hazelnuts. What favourites  do you have?


6 - Cakes and cookies

Have you discovered chocolate coconut bliss balls? They’re gorgeous! You can make cookies and cakes with raw ingredients and you’ll be amazed at how simple and delicious they are.

Gluten free flours such as coconut flour and ground almonds can be used make wonderful cakes and tartes.


7 - Croutons

How about using your favourite nuts and seeds instead?


8 - Dairy milk

Non dairy milks such as almond, tiger nut, hazelnut, coconut etc. are easily available now in most supermarkets but you need to watch out for added ingredients in some brands.

I love the taste of freshly made almond milk but, a good shop bought alternative for me is the London based Rude Health brand run by Nick and Camilla Barnard. They avoid using thickeners, flavourings, additives and preservatives in their produce.


9 - Eggs

Aquafaba (the liquid from tins of chickpeas), psyllium husk powder, ground flax seed, chia seeds.


10 - Flour

Almond flour, buckwheat flour, coconut flour, chickpea flour, gluten free flour, sprouted flour.


As with any change in your diet you should always speak to your doctor or qualified healthcare professional before making changes and to discuss if including more plant-based and raw foods would be suitable for you.


For a list of more plant-based alternatives to foods such as pasta, soft drinks, cheese and cream check out my free cheat sheet “Ultimate Plant-Based Food Swaps”.


If you enjoyed this post, I’d be so very grateful if you’d help it spread by emailing it to a friend, or sharing it on Facebook. Thank you!

I’m off to make a cup of tea! (that's what we Brits do you know)

Bye for now.


Juliette Young

Raw Food Teacher