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I have dietary requirements, what can I substitute?

If you’re a picky eater, no pressure! BUT I would still love for you to give everything a try at least once – Body by Finch is about embarking on new flavour journeys and sometimes you just have to take that first step! If you’re still struggling, try it in a different dish, or leave out that ingredient and swap it for something similar. 

Got a food allergy or intolerance? Try some of these substitutes:  

  • Dairy milk
    Almond, coconut (canned or tetrapak), rice, oat or hemp.
  • Other dairy
    Soy, rice and coconut alternatives to yoghurt, ice-cream, cheese and cream are great!
  • Fructose
    Substitute onions and garlic for chives or the green leafy part of spring onions. Also try experimenting with asafoetida as a spice replacement. (But be mindful! Fructose intolerances are a very subjective thing, meaning thresholds may vary significantly from one tummy to the next).
  • Eggs (Breakky)
    For scrambled breakfast dishes, try firm or silken tofu.
  • Eggs (Baking)
    Orgran’s No Egg replacer, ½ cup mashed banana, ½ apple puree, 1 tbs chia seeds soaked in 3 tbs water (these each equal 1 egg).
  • Whole nuts
    Roasted chickpeas, soybeans, pumpkin seeds, sunflower kernels.
  • Crushed nuts
    Finely desiccated coconut, ground sunflower or pumpkin seeds, breadcrumbs or oat/wheat bran.
  • Wheat/gluten flours
    Try a few combos of corn, buckwheat, chickpea and rice (brown and white), and quinoa flours, as well as maize/polenta, soy, potato starch / flour, tapioca, millet and amaranth.
  • Breakfast grains
    Gluten-free oats and cornflakes, millet flakes, puffed rice, quinoa (seeds, flakes or puffs).