Substitutes for Common Soy Products



Soy sauce

Coconut Secret Coconut Aminos, or beef, mushroom, or vegetable broth combined with balsamic vinegar, seasonings, and Red Boat Fish Sauce, which is made with wild-caught anchovies and salt


South River Azuki Bean Miso

Soybean oil

Avocado oil, olive oil, coconut oil, or macadamia nut oil

Soy milk

Organic milk, or almond, cashew, coconut, hazelnut, or rice milk

veggie burger

Soy-free veggie burgers from Hilary’s or Organic Sunshine Burgers


Soy-free Primal Kitchen Mayo made with avocado oil


Green peas, fava beans, or chickpeas

Tofu (in a stir-fry or salad)

Mushrooms, chickpeas, or cooked, cubed, organic chicken pieces

Silken tofu (in recipes)

Vegan yogurt made from almond or coconut milk, sometimes combined with a thickener such as arrowroot


The Trouble with Soy

A growing number of people are making the extra effort to avoid soy—should you?

Ask the Nutritionist

by Melissa Diane Smith


Q: I recently started paying more attention to food labels and I realized that soy is in virtually everything I eat! I’ve seen some products labeled soy-free, and I’m wondering: Why do some people avoid soy? Does it promote health problems, and if so, what types of problems? —Betty C., Atlanta

A: Soy is found in so many common foods that most people eat some every day without realizing it—and vegetarians often eat a lot of it. The trouble is that soy has certain nutritional problems that can lead to a variety of health issues. From my perspective, that makes it a food we’re not designed to handle. However, soy is so ubiquitous in our food supply that it can be difficult to avoid unless you consciously work at it. But more people are looking at the evidence and choosing to put in the extra effort to do just that.


What’s the GMO Situation in Canada?

by Melissa Diane Smith, author of Going Against GMOs

When it comes to avoiding GMOs at the grocery store, Americans and Canadians are pretty much in the same boat. However, there are a few differences.

A shortened version of the information I gathered on this topic appeared in “How to Avoid GMOs at the Grocery Store” by Gail Johnson on Yahoo Canada.

GMO Situation in CanadaGenetically modified foods entered the Canadian food system 20 years ago, yet most people don’t know they’ve been eating them because those foods aren’t labeled. That’s because mandatory labeling of genetically engineered foods isn’t required in Canada (or in the United States) like it is in 64 other countries around the world. But even without mandatory labeling, there’s a growing movement of people who are concerned about genetically modified foods and want to avoid them.

Here I answer questions of interest to Canadians about the controversial issues surrounding GMOs, why there’s a movement of people who want to avoid them, and how people can learn to avoid GMOs when they shop.


Going Against GMOs Message Spreading Across the Country
After Obama Signs the DARK Act

by Melissa Diane Smith, author of Going Against GMOs

Going Against GMOs messageWord is getting around that the United States has once again shortchanged its people of the labeling of genetically modified organisms (GMOs) in food that nine out of ten Americans want and the main recourse we have now is to take back our purchasing power by learning how to say no to GMOs, even without labeling. Check out coverage of this story featuring author Melissa Diane Smith and her book Going Against GMOs book in these recent publications:

Amaze magazine


Natural Solutions magazine


The Solution to the Senate Betraying the American People on GMO Labeling

by Melissa Diane Smith, author of Going Against GMOs

July-August 2016 Book Special(Opinion) – Are you appalled, outraged, or incensed that less than a week after mandatory labeling of genetically modified organisms (GMOs) went into effect in Vermont, our country’s senators acted to preempt that law and prevent future state GMO labeling laws? Virtually everyone who knows even a few facts about the situation is.

Under the first-in-the-nation GMO labeling law to be enacted, consumers could easily determine whether the products they were considering buying were real foods or pseudo-foods, most of which are doused with probable cancer-causing pesticides. The Vermont law was working—many national companies had already clearly labeled their foods to comply with the law, and CocaCola products were being pulled off store shelves because they didn’t want to label them as containing GMOs.

But instead of letting the law in Vermont stand (or, better yet, make the Vermont law the standard for a national law, as Vermont Senator Bernie Sanders proposed in an amendment), 68 senators prostituted themselves, sold our country out to Big Money, and passed a nonsensical Senate bill that makes it impossible for the masses to look at a package and instantly determine whether GMOs are in the foods they’re buying. People are supposed to have a smart phone and take the time to scan a QR code on each product to get the information they want.

“The idea that people would need to walk around the grocery store scanning product codes just to find out what’s in the food they’re buying is ridiculous and unfair,” said Sen. Dick Durbin of Illinois, the No. 2 Democrat in the Senate, who opposed the measure.


Handy Grain-Free Bread Substitutes

Looking for a pre-made, ready-to-use, grain-free wrap or bread? These items don’t have the same taste or texture as flour-based tortillas, so you may have to try a few to find one you like. But each of the following products can add convenience and variety to a grain- or gluten-free diet.


Julian-Bakery-Coconut-Wraps Pure Wraps Paleo Coconut Wraps

Both Pure Wraps Paleo Coconut Wraps and Julian Bakery Paleo Wraps offer flexible, low-carb wraps made of coconut meat and water. The Pure Wraps are seasoned with Himalayan pink salt, while the Julian Wraps are salt-free. That makes Pure Wraps great for savory fillings such as grilled chicken and spinach, or eggs and avocado; and the Julian Wraps ideal for desserts, such as berries and whipped coconut cream.


Think Outside the Sandwich Bread

Ask the Nutritionist

by Melissa Diane Smith, author of Going Against the Grain

Saying goodbye to bread doesn’t have to mean giving up sandwiches.

Q: I maintain my weight and feel best when I avoid gluten and all grains. I don’t miss the taste of bread, but I do miss the convenience of making sandwiches for quick lunches, especially on hot summer days. Are there any grain-free substitutes that could help me fix easy-to-make “sandwiches”?

—Tamara R., Sacramento, Calif.

A: The short answer is: Yes! If you bake, try making grain-free tortillas or sliceable bread out of almond flour, ground flaxseeds, and/or coconut flour. If you don’t bake—or if you want a quicker alternative—think outside the box and get creative by using vegetables or fruit as alternatives for wraps and buns. These seven produce-based ideas can help you get started.

collard-green-wrap1. Lettuce wraps. For convenience and versatility, nothing beats using large lettuce leaves, such as romaine or Bibb, as tortilla or bread substitutes. Wrap burgers with them, or make BLT (bacon, lettuce, and tomato) “sandwiches,” taco lettuce wraps, fajita wraps, tuna salad wraps, or lettuce cups with Asian-based fillings.



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