Food Substitutions For Healthy Cooking

Many traditional recipes can be well adapted into grain free and sugar free meals, I do it all the time, it is just key to know what ingredients need substituting and what to use in replacement. It is also great to have a list of substitutions for those who have allergies or eliminate certain foods or personal reasons.
Cows milk with
Coconut milk
Goat’s milk
Almond milk
Hemp milk
White Flour (one cup):
1/4 cup coconut flour – double or triple the eggs
1/4 cup almond flour – double or triple the eggs
Maple syrup (great for brown sugar substitutions)
For Molasses use either honey or maple syrup
Coconut palm sugar
Olive oil
Coconut oil
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice (for replacing 1 stick of butter, or 8 tbsp)
Coconut ghee (there is still butter in ghee, but it is in a purified form)
Yogurt (baking purposes)
Unsweetened applesauce
Fruit puree
Coconut cream
Sour Cream
Coconut milk with a few drops of lime juice
Whipping Cream
Coconut cream with either 1 tsp of vanilla or 1/2 tbsp of maple syrup,or both if you are wanting more flavor
Chicken Eggs (for those with allergies)
Quail eggs
Duck eggs
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder or for more egg substitution options
Corn Starch
Potato Starch
Tapioca flour
Soya Sauce
Coconut Aminos
Pasta Noodles
Spaghetti Squash
Julienne Zucchini
Kelp noodles
Sweet potato noodles
Arrowroot noodles
Bean noodles
Oils (vegetable or canola)
Olive oil
Coconut oil
Macadamia nut oil
Hemp oil
Rice / grains
Shredded cauliflower