Clean Eating Shopping List: Specialist Items
Most of the ingredients used in The Green Apple Club recipes can be found in your everyday supermarkets, many can even be found in budget supermarkets like Lidl and ALDI. However, there are a couple of ingredients on the clean eating shopping list that are a little bit more specialist.
This article provides more information on these products and suggests some suitable substitutions that can be used if you are unable to source them.
The Clean Eating Shopping List
Almond milk is commonly used to replace dairy in dairy-free recipes. It is also commonly used to keep the fat content of meals down, for example in porridge or smoothies. Almond milk is usually fortified with calcium, but be sure to choose an unsweetened milk.
Substitutions – If you aren’t dairy-free, you can almost always sub almond milk for normal cow’s milk in recipes. You can also sub normal tap water, however the taste and richness of your recipe may suffer for this.
Suggested brands: Rude Health, Provamel
Almond flour is another name for ground almonds. You can find ground almonds in most supermarkets (including ALDI and Lidl). They are commonly used as a sub for wheat flour in gluten-free recipes.
Substitutions – If you aren’t gluten intolerant, you can sometimes sub wheat or spelt flour for almond flour. This however will alter the liquid ratios for the recipe and will affect the end product. If you can’t find ground almonds, you could always grind your own almonds up using a food processor.
Suggested brands: Supermarket own brands, Wholefood Earth
Coconut oil is commonly used for cooking as a replacement for dairy in baking, or for frying at high temperatures. Coconut oil is a better choice than olive oil for high heat cooking as it has a higher smoke point and therefore doesn’t form dangerous heat by-products. You can buy coconut oil is most supermarkets now and Lidl and ALDI both do great value, clean ranges. Ideally you want to choose organic, cold-pressed, virgin coconut oil.
Substitutions – For normal baking or any no-cook recipe you can sub coconut oil for olive oil. For high heat cooking you should sub for an fat with a high smoke-point such as a good quality rapeseed oil or ghee.
Suggested brands: Groovy Virgin Coconut Oil, Vita Coco
Almond butter is much more widely available these days. Clean-eating versions of almond butter should contain just almonds, and perhaps a hint of salt. The best brand available in the UK is Meridian.
Substitutions – You can sub almond butter for peanut butter in most cases, however be sure to choose a brand with no added nasties.
Suggested brands: Meridian, Whole Earth, Pip & Nut
Tamari sauce is a ‘cleaner’ version of soy sauce that also happens to be gluten-free. Organic tamari is less processed than soy sauce which can be highly processed and contaminated with pesticides.
Substitutions – if you are not gluten intolerant then you could sub Tamari sauce with a good quality soy sauce. If you are gluten intolerant then you can sub Tamari sauce with another specialist product called coconut aminos. You are unlikely to find this product outside of health food shops in the UK.
Suggested brands: Clearspring, Kikkoman (Coconut aminos – Coconut Secret, The Coconut Company)
Coconut sugar is produced from the sap of coconut flower buds. This sugar is minimally processed and retains some nutritional value and is generally regarded to be suitable for clean-eating. The sugar is very sweet with a lower glycaemic index than refined sugar. You can buy coconut sugar in health food shops or online with Amazon.
Substitutions – Subs for coconut sugar are tricky because there is no other ‘dry’ sugar that is natural and suitable for a clean-eating diet. You could sub with maple syrup or honey, but these are wet ingredients and therefore other ratios in your recipe may have to be altered too.
Suggested brands: Biona, RealFoodSource, The Coconut Company
If you have any more specialist items to add the clean-eating shopping list, please feel free to add them in the comments below.
*As always, the articles, recipes and blogs on The Green Apple Club are not sponsored so that you can trust our genuine recommendations.