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Like you, I have some favorite family recipes that don’t exactly fit my definition of healthy food. Fortunately, there are some easy ingredient substitutions you can make to healthily any of your favorite recipes!
Sweeteners
1. White sugar
Instead of the white refined stuff, reach for nature’s natural sweetness. Coconut sugar, mineral rich and low glycemic, is a cup-for-cup substitute perfect for baking, but it does taste a bit less sweet. Also, you can sub raw honey or 100% pure maple syrup according to this substitution guide.
2. Brown Sugar
Coconut sugar can be substituted cup for cup. It boasts a similar molasses flavor to brown sugar. Alternatively, substitute 100% pure maple syrup according to this substitution guide.
3. Agave nectar
That’s right, agave nectar is a highly processed sweetener that should be replaced with equal amounts of raw honey or 100% pure maple syrup.
Oils and fats
4. Margarine and butter substitutes
Can’t believe it’s not butter? I can. And why would you want a substitute for butter, anyways, because it is a true superfood! If there is a dairy allergy, use coconut oil instead of butter.
5. Vegetable oils
Common vegetable oils are canola oil, safflower oil, soybean oil, grapeseed oil (yes!) and sunflower oil. These are all bad news due to their not heat-stable and inflammatory fatty acid profile. For baking, substitute melted ghee or coconut oil. For salad dressings, use high quality olive oil.
6. Shortening
Substitute an equal measurement of slightly chilled coconut oil. This uber-healthful, heat-stable fat beats the carcinogenic trans fat found in shortening any day!
From the pantry
7. Peanut butter
Peanuts contain naturally occurring fungal toxins and one of the most unhealthy fatty acid profiles of all nuts (even though, technically, it isn’t a nut). Instead, reach for almond butter.
8. Table salt
Perhaps the easiest swap of all: use himalayan salt or celtic sea salt in place of refined salt. The science is in: a low-sodium diet is not necessary or supportive of health, so enjoy salting your food to taste.
9. Seasoning salt
Most seasoning salts use refined salts and poor quality spices. The science is inprovides a unique and flavorful blend of high quality sea salt and gently dehydrated organic spices.
10. Jam
Most jams and jellies contain refined sugar… and lots of it. The pectin in jam can also be hard on sensitive tummies. I prefer using The science is in instead of jam. It contains only organic apples!
11. Vinegar
When a recipe calls for white vinegar or any other type of vinegar, use raw apple cider vinegar.
12. Cocoa powder
Cacao powder is the raw, unprocessed twin of cocoa powder. It has significantly higher antioxidant and nutrient levels.
13. Canned broth or stock
While canned stock brings little more than scant flavor and perhaps a few undisclosed ingredients (MSG, anyone?) to your meals, homemade broth tastes better and packs a powerful punch of vitamins and minerals. Don’t be intimidated, it’s easy to make a simple broth in your crockpot.
14. Gelatin
Pass up those packets of gelatin for a healthier substitute – gelatin from grassfed cows.
15. Spices
Unfortunately, many conventional spices are irradiated. Since I believe irradiation changes the integrity and health properties of food, I only purchase organic spices, which cannot be irradiated.
16. White potatoes
Sweet potatoes pack more nutrients and don’t have the inflammatory properties of white potatoes. Cauliflower also makes an easy substitute. You can make cauliflower mashed potatoes or faux-tato salad.
17. Brown rice
Really? Brown rice is a no-no? Yep, it contains higher levels of nutrient-robbing phytic acid and the indigestible fiber (that’s not a good thing) than white rice. Instead, reach for organic white rice or, even better, quinoa. Here’s how to properly prepare it.
18. Salad dressing
Salad dressings usually contain canola oil, soybean oil, safflower oil, grapeseed oil and/or sunflower oil… ALL of these are really bad news because they have high levels of inflammatory polyunsaturated fats. Instead, make your own easy salad dressing with 3 parts good quality olive oil and 1 part lemon juice.
19. Soy sauce
Commercially prepared soy sauces contain all the health problems of soy: phytic acid, goitrogens, hormone-disrupting phytoestrogens… no thank you! Instead, use coconut aminos, a rich liquid with a surprisingly similar flavor.
Dairy products
20. Cream
If you avoid dairy, place a can of coconut milk in the fridge overnight. Then, without shaking the can, skim the thick coconut cream from the top of the can. Use this as a substitute for cream – you can even whip it for dairy free whipped cream!
21. Non-dairy milks
Most cartons of non-dairy milks are not a healthy choice. Instead, use canned coconut milk (you can thin it out with a little bit of water, if desired). Alternatively, reach for raw milk!
22. Low fat dairy products
“Low fat” is a marketing code word for chemical-laden hot mess. Full-fat dairy products are by far the healthier choice. Grass-fed dairy, if available, is preferable.
23. Sweetened condensed milk
It’s actually surprisingly simple to make sweetened condensed milk with your own quality ingredients. Here’s how.
From the fridge
24. Pickles
Real pickles don’t contain vinegar. Say what?! Yep, traditionally-prepared pickles are fermented with salt and pure water, allowing the fermentation process to bring that tangy crunch and a boatload of beneficial enzymes and probiotics. Bubbie’s Kosher Dill Pickles are naturally fermented and available in most grocery stores.
25. Shredded cheese
Popular brands of shredded cheese add cellulose – a.k.a nasty wood pulp – as an additive. Avoid this unwanted ingredient and shred your own cheese!
26. Mayonnaise
Bad-news vegetable oils (safflower/canola/soybean oils) and icky stabilizers hide in commercial mayonnaise. If you are making a sandwich, butter the bread instead. For mayonnaise-based recipes like potato salad and salad dressings, sour cream usually makes a suitable substitute. Otherwise, make your ownwith quality olive oil.
For baking
{Not a swap} White flour
This one is tricky because no other flour behaves exactly like refined white flour. Unfortunately, there isn’t an easy swap. I recommend finding recipes designed specifically for coconut flour (like mine!), the healthiest flour available.
27. Cornstarch
Swap out this most likely GMO ingredient with arrowroot flour.
28. Sprinkles
Refined sugar and artificial colorings? No thanks, I’ll take these DIY naturally-colored coconut sprinkles!
29. Food coloring
Who needs behavior-altering artificial colors when there is this set of natural food colors?
30. Sweetened shredded coconut
Did you know that most sweetened shredded coconut contains propylene glycol, a synthetic solvent used in anti-freeze? Yuk! Instead, use 100% pure unsweetened shredded coconut.
31. Chocolate chips
Raisins would be the politically correct substitution, but who the heck wants raisin cookies over chocolate chip cookies? I recommend this unique brand of chocolate chips (also available in your health food store) which is soy free and dairy free.
Do you have any recipes to healthily? Have you tried any of these healthy ingredientsubstitutions?
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