Pantry Essentials

Having the right ingredients in the cupboard is key to maintaining the endometriosis diet. To help understand the key ingredients that are used in the endometriosis diet I have created the table below, hopefully this also sheds light on the new age terms like “superfoods’.

 

Pantry Essentials

Whole GrainsBeans & Pulses (Legumes)Nuts & SeedsSuper FoodsOilsVinegarsNatural SweetenersBaking Flours
AmaranthAdzuki BeansAlmondsChia SeedsAvocado OilApple Cider Vinegar (Unpasteurized)Brown Rice SyrupAlmond Meal
Barley HulledBlack BeansBrazil NutsDried MulberriesAlmond OilBalsamic VinegarCoconut Nectar or Coconut Sugar Arrowroot
Black RiceBlack-Eyed PeasCashewsFlax SeedsCoconut ButterBrown Rice VinegarDates - MedjoolBaking Powder / Bicarbonate Soda
BuckwheatBroad-beansPistachiosGoji BerriesCold Pressed Flax-seed OilHoney – Manuka & organicDried Unsweetened Coconut Flour
Cornmeal / PolentaButter Beans (Lima Beans)Pumpkin SeedsHemp SeedsExtra Virgin Olive OilMaple Syrup or Maple SugarKuzu
CouscousChick PeasSesame SeedsMaca Root PowderGheeBAKING SUBSTITUTESSprouted Flours
FreekehHaricot BeansSunflower SeedsPhysalisSesame Oil (Toasted)Bananas Mashed - for BakingWholegrain Spelt Flour
MilletHeirloom BeansWalnutsPomegranateSesame Oil (Unrefined)Fruit Puree - for Baking
QuinoaKidney BeansWheatgermUnrefined Extra Virgin Coconut OilAgar Nector
Rolled OatsLentils Puy French
Short Grain Brown RiceLentils Black
SpeltMung Beans
TeffPinto Beans
Wholegrain NoodlesRed Kidney Beans
Wholegrain PastasRed Lentils
Spilt Peas

 

Substitute Ingredients - Consider Alternating

IngredientSubstitute
MilkNut Milks - Almond Milk
Seed Milks
Fruit Juice
Rice Milk
Coconut Milk
SweetenersHoney – Manuka and organic
Maple Syrup
Rice Malt Syrup
Stevia
When baking cookies, muffins, and cakes, try adding
Fruit juice
Dates
Bananas
Fruit Puree
Wheat (flour)Amaranth flour
Barley flour
Brown rice flour
Buckwheat flour
Corn Flour
Chickpea flour
Millet flour
Oat Flour
Potato Flour
Rice Flour
Quinoa flour
Rye Flour
Sorghum flour
Spelt Flour
White Rice Flour

 

Consider – Substitution

IngredientSubstituteMethodCooking Purpose
1 Cup of White SugarMaple SyrupSubstitute 2/3 to 1/4 cup maple for 1 cup white sugar. Reduce liquid in recipe by 3 tablespoons. Add 1/4 teaspoon baking soda per cup of maple syrup.All purpose cooking
1 Cup of White SugarMaple SugarSubstitute 1 cup maple sugar for 1 cup white sugar. No reduction of other liquid ingredients is necessary. Add 1/8 teaspoon baking soda per cup. Store in a tightly closed container and sift before using. Mix with liquid to make glazes. All purpose cooking
1 Cup of White SugarBarley malt syrupBest used in combination with other sweeteners. Wonderful in spice cakes, gingerbread, and baked beans. Substitute 1-1/3 cups barley malt for 1 cup white sugar. Reduce liquid in recipe by 1/4 cup. Add 1/4 teaspoon baking soda per cup barley malt. All purpose cooking
1 Cup of White SugarBrown Rise SyrupBaked goods made with rice syrup tend to be hard or very crisp. Use brown rice syrup in cookies, crisps, granola, pies, and puddings. Combine with another sweetener such as maple for cakes. Substitute 1-1/3 cups for 1 cup white sugar. Reduce liquid 1/4 cup per cup rice syrup. Add 1/4 teaspoon baking soda per 1 cup rice syrup.All purpose cooking
1 Cup of White SugarHoneyUse in all baked goods. Substitute 2/3 to 3/4 cup for 1 cup white sugar. Reduce liquid by 1/4 cup. Add 1/4 teaspoon baking soda per cup honey. Reduce oven 10°c and adjust baking time.All purpose cooking
1 Cup of White SugarDate SugarContains folic acid. Use in crisps, crunches, as sprinkle, or topping. Substitute 1 cup for 1 cup white sugar. Add hot water to dissolve date sugar before using in batters. Use in combination with other sweeteners. Burns easily. All purpose cooking
1 Cup of White SugarMixed fruit juiceUse in all baked goods and desserts, especially spice, carob, and chocolate cakes. Substitute 2/3 cup for 1 cup white sugar. Reduce liquid 1/3 cup per cup of fruit sweetener. Add 1/4 teaspoon baking soda per cup fruit sweetener. Reduce oven 5°C and adjust baking time.All purpose cooking
EggBaking Powder
Vinegar
1/2 teaspoon baking powder, 1 tablespoon vinegar, and 1 tablespoon liquid (in baking)All purpose cooking
1 Cup of White SugarAgave NectarReplace 2/3 cup agave nectar for every cup of sugarAll purpose cooking
1 Cup of White SugarSteviaReplace 1/2 cup Stevia for every one cup of sugarAll purpose cooking
1 Cup of Flour - PlainHaricot / Cannellini beans1 cup of flour can be swapped for 1 cup of pureed beans.Baking