Guide To: Clean Kitchen Swaps

If you are looking to make healthier swaps in your kitchen, use this list to help you get started. I promise you it will make a huge difference in not just your health but your families!

It can be intimidating to make all the changes at once, so I suggest starting with one area at a time and making swaps when you plan to grocery shop or when an item runs out.

One of the best skills you and your children can acquire is to learn to read food labels, more importantly the ingredients list!

Cooking Oils & Fats

Avoid:

• canola oil

• vegetable oil

• corn oil

• sunflower oil

• safflower oil

• grapeseed oil

• margarine

• spreadable butter

• Crisco

Add:

• grass-fed butter

• unrefined coconut oil

• organic cold-pressed unfiltered extra-virgin olive oil

• grass-fed beef tallow

• grass-fed ghee

Flour, Thickeners & Binders

Avoid:

• bleached and/or enriched flour

• cornstarch

• carrageenan

• xanthan gum

• emulsifiers

• guar gum

• soy lecithin

Add:

• organic unbleached unenriched flour (King Arthur, Jovial, Bob's Red Mill, Arrowhead Mills)

• 1:1 Gluten Free flour (King Arthur or Bob's Red Mill)

• arrowroot powder (cornstarch swap, gives lightness to GF baked goods)

• almond flour

• coconut flour

• tapioca flour (thickener)

• grass-fed collagen

• grass-fed gelatin

Salt & Seasonings

Avoid:

• Badia

• McCormick

• Dash

• Morton, Diamon Crystal, Great Value salt

• generic non-organic seasonings

Add:

• organic seasoning

• Pluck seasoning

• Celtic sea salt

• Remond's real salt

• Maldon sea salt flakes

Sugar & Sweeteners

Avoid:

• cane sugar "white sugar"

• imitation/artificial maple syrup

• corn syrup

• aspartame (diet sodas)

• sucralose

• saccharin (Sweetnlow)

Add:

• real maple syrup

• maple sugar

• raw unfiltered honey

• coconut sugar

• organic molasses

• date sugar

Dairy or Non-Dairy

Avoid:

• generic non-organic ultra-pasteurized milk

• dairy alternatives with added fillers, binders, seed oils, and sugar

Add:

• grass-fed raw milk (Raw Farm or local)

• grass-fed low-temp pasteurized milk (if you don't have access to raw- Kalona, Mill-King)

• grass-fed A2 milk (if you don't have access to raw or low-temp past.- Alexandre)

• unsweetened nut or coconut milk (Malk or look for brands with 1-2 ingredients)

• probiotic yogurt (Stonyfield, Kalona, Nancy’s, and Strauss)

• coconut cream (look for 1-2 ingredients)

Coffee & Tea

Avoid:

• flavored coffee

• non-organic coffee brands (Folgers, Maxwell etc.)

• Keureg K-Cups (contain mold. pesticides and plastic is exposed to heat)

• flavored coffee creamers

• tea in tea bags

Add:

• organic loose-leaf tea

• organic coffee (Purity, Kion or other organic brands)

Additional Ingredients to Avoid (usually found in meat or packaged foods)

• Sulfites

• Sulfates

• Nitrates

• Nitrites

• BHT

• BHA

• Citric Acid

• Food dyes

• Sodium benzoate

• Potassium sorbate