I've been learning a lot over the past two years about healthier options and allergen free options for cooking. I thought I'd share my findings with you here.
canola,vegetable oil, butter or margarine - coconut oil
shortening, butter or margarine - palm oil shortening
white sugar - honey, maple syrup, agave nectar
white flour - anything but white really - spelt, barley, oat, just have one with gluten in it
cow's milk - hemp, oat, almond, soy or rice milk
white rice - brown rice, quinoa (cooks in 20 minutes just the same as white rice), millet
Allergen Free Substitutes
butter - Earth Balance buttery spread
sour cream - Tofutti's sour supreme
cream cheese - Tofutti's better than cream cheese
cheese - Ha ha ha. You try an alternative I dare you!
pasta - TJ's brown rice pasta in spaghetti, penne and rotini
bread - Pamela's gluten free bread mix
crackers - Edward and Suns or TJ"s brown rice crackers
cow's milk - rice milk (and the others listed, my naturopath suggested we avoid soy so we do not use it much)
white flour - mix your own non-gluten flours and add xanthan gum for springy texture
ice cream - Rice Dream (not my favorite), Purely Decadent soy ice cream, Coconut Bliss ice cream (this is Heaven if Heaven costs $7 a pint)
eggs - ener-g egg replacer
If you are curious and want to purchase some of these items without having to search the store like an idiot, drop a comment and I can post pics of these items so you know what you are looking for. I can also tell you about where to locate them in various stores.