Food Substitutions | Big Horn Basin Media

Elimination Diet Food Substitutions

Written by on March 6, 2017

One of the reasons I chose to go on an elimination diet was to do a little research on myself. I wanted to find out if there were any foods that I was sensitive to and didn’t know it – and bonus, I have some clients who are doing the same thing! So in an effort to be a better teacher and coach, I figured I’d better go through the process myself.

Lo and behold, the foods have been EASY to eat (think sweet potatoes, rice, fruits and veggies, turkey and coconut milk), and I have found that my body is responding well! And on top of all that, I lost almost 5 pounds in the first three days.

This diet works fantastic for anyone who has inflammation issues, chronic illnesses or food allergies – none of the foods on this plan cause reactions for people who have food sensitivities.

I’ve had to get creative with my choices, though – like salad dressing. On this elimination diet, you can’t have any vinegars at all, no sugar, no soy sauce… nothing that brings a “zing” to your meal! So I made my own creamy ranch dressing using coconut milk and avocado, and it turned out GREAT!

Here’s my recipe (makes two servings):

  •  1/4 cup avocado
  •  2 Tbsp lite coconut milk (I use Thai Kitchen)
  •  1/2 tsp dried parsley
  •  1/4 tsp onion powder
  •  1/4 tsp garlic powder
  •  1/4 tsp dried dill weed
  •  1/8 tsp salt
  •  1/8 tsp pepper
  •  1/4 cup water

Blend all of this up, and you’ve got at least two servings of a healthy, creamy ranch-style dressing! If you’re not on an elimination diet, you can add about 1 Tbsp of cider vinegar or red wine vinegar for that extra “kick”!

Other substitutions I found very helpful:

  • Rice pasta works great as a substitute for spaghetti
  • Coconut cream (the solid part of a can of coconut milk) is actually a nice butter substitute!
  • Zucchini “noodles” (cut in a spiralizer) also makes a nice pasta-like dish
  • Ground turkey instead of ground beef tastes great
  • No coffee – so I found an herbal chai tea that helps get me over that craving
  • Lite coconut milk works awesome to make a creamy tea latte
  • Cereal is out – but cold rice, bananas, unsweetened coconut, cinnamon, stevia and some coconut milk gives me the same satisfaction (Try it, seriously! It’s dessert!)
  • Blend up cooked cauliflower with avocado, garlic powder, salt, pepper and a little coconut milk and you’ve got creamy mashed “faux-tatos”!

If you’re interested in the elimination diet, I’d love to introduce you to its benefits! Email me at and I’d be happy to do a free consultation.

Have a fantastic week!

Wendy Corr, Certified Holistic Nutritionist




[There are no radio stations in the database]