Vegan Ingredient Swap

Swap processed ingredients for natural, vegan foods.


Flour (6)

Coconut oil, avocado oil, safflower oil, canola oil, olive oil, I could go on.  There are a variety of plant-based oils to choose from and each have health benefits.  When buying oils, choose small containers because once opened the beneficial nutrients will last about a month.  Oils can be stored in the fridge to preserve nutrients longer.  If you like butter on your toast, shoot for an oil-based margarine, like I Can’t Believe It’s Not Butter.

Flour (5)

Read this correctly: cacao not cocoa.  Cacao is a bean and it is the purest form of chocolate.  Yes!  Guilt-free, antioxidant and fiber rich deliciousness.  It is important to read the ingredients list and only buy products that are pure cacao, meaning there should only be one ingredient: cacao.

Flour (1)

To make a Flax Egg: Mix 1 tablespoon flaxseed meal with 3 tablespoons water.  Let sit in fridge for 15 minutes.

To make a Chia Egg: Mix 1 tablespoon chia seed with 3 tablespoons water.  Let sit in fridge for 15 minutes.

Time to bake healthy treats!


Whole wheat flour and nut meal/flour are healthy alternatives to white flour.  Bob’s Red Mill can be found in most grocery stores, but the brand is not important.  It is important to read the ingredients list and make sure there is only one ingredient.  For example, Kroger Whole Wheat Flour has one ingredient: whole wheat flour.  You can also make your own flour from whole foods, like oats or almonds, by using a milling blade in a food processor or blender.

Flour (3)

Refined sugars and chemical (artificial) sweeteners are known to cause health problems.  Instead, sweeten your food and beverages naturally.  Dates, agave, maple, and honey are my favorite natural sweeteners.  For a date paste recipe click here. 

Note: The brand is not as specific as the ingredients list.  You want a pure product, so make sure there is only one ingredient.  For example Simple Truth Organic Blue Agave Syrup has one ingredient: organic agave syrup.  Private Selection Dark Amber Maple Syrup has one ingredient: 100% pure maple syrup.

Flour (4)

Once again, the brand is not as important as the ingredients list.  Look for one ingredient: coconut.  Canned coconut milk stored in the fridge over night is a healthy alternative to whipped cream.  Just empty the can into a blender or food processor, whip, and viola!  Perfect dip for berries or apples.  You can even whip in cacao powder or nut butter for a flavored whipped cream.  Mmmmmmm!

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