Hypo-allergic and GMO free ingredient substitutions

Below is a list of food substitutions that can help you stick to a healthier, GMO free, low allergen diet.  For future reference you can find this list in the diet FAQ section. See the top of the page for link to FAQ.

Take care,



The following presume organic ingredients, especially in the case of commonly genetically engineered foods like corn.

1 Cup of white (wheat) flour can be substituted with:

  • ½ Cup arrowroot or tapioca with ½ cup of another flour or nut meal
  • 7/8 Cup buckwheat or amaranth flour
  • 3/4 cup brown rice flour and 1/4 cup sweet rice flour
  • ¾ Cup organic cornstarch or 7/8 Cup organic corn flour or 1 Cup Cornmeal
  • ¾ Cup oat flour 1/4 cup tapioca starch

Alternative gluten free flour mix (2 1/2 cups)

  • 1/2 cup sorghum flour
  • 1/2 cup coconut flour
  • 1/2 cup Ancient Harvest quinoa flakes
  • 1/2 cup almond flour
  • 1/2 cup tapioca starch

(credit to Gluten Free Goddess)

Milk Substitutions

  • Unsweetened (or lightly sweetened) rice milk
  • Unsweetened (or lightly sweetened) soy milk
  • Unsweetened oat milk
  • Unsweetened nut or seed milks (almond, cashew, brazil, filbert, macadamia, sesame, sunflower)

(Soybella Milk Maker with the raw and cooked function is very helpful for making all kinds of milks)

Egg Substitutions

These will be variously suited depending on the recipe.

  • 1 T ground flaxseed or flax meal with 2 T water. Mix and add to recipe.
  • 1 T whole or ground flaxseed with ¼ C water in saucepan. While stirring constantly, bring to boil on high. Cook on medium for 1-2 minutes until thickened to consistency of egg white.
  • 1 T psyllium powder mixed with 3 T water. Let it stand briefly before adding to recipe
  • 1 T tahini with 3 T water – For dipping food into before breading: 2 T starch (arrowroot, kudzu, tapioca, potato, and cornstarch)
  • 1 T lecithin granules with 3 T water
  • ¼ C tofu
  • 3 T thick pureed apple
  • ½ teaspoon baking powder, 2 T flour, and 1 ½ teaspoons oil
  • 1 teaspoon plain unflavored gelatin dissolved with 3 T water. Place in freezer, Take out when thickened and beat until frothy.

Vinegar Substitutes

Fresh lemon or lime juice, unsweetened cranberry juice or dilute vitamin C (ascorbic acid) mix 1 teaspoon in ¼ cup of water.

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Disclaimer: Information provided on the Whole Approach website, forum or blog has been obtained from a variety of resources. It is provided for educational purposes only. The information provided by Whole Approach, WholeApproach Representatives, including Tarilee Cornish, should not be considered diagnostic or medical advice. None of the information provided by Whole Approach is intended to replace the guidance of your personal health care practitioners and/or physician. Please consult your licensed medical or naturopathic physician before beginning, or making changes to your supplement, diet or exercise protocol.