Real Food Substitutions for Processed Ingredients


Do you ever feel like it’s impossible to eat healthier and stop eating processed ingredients because all your recipes have these things in them?

I’ve been there.

Have you started cutting out processed food, but wish you could still enjoy some of your favorite recipes, just without all the processed gunk?

Don’t worry…you can.

I realized the other day that I now just automatically make real food substitutions when I’m cooking from a recipe without even thinking about it anymore. It might seem hard at first, but it gets much easier over time.

Trying to eat healthier and avoiding processed foods was really overwhelming for me starting out, because I realized almost everything I used to cook with was processed. I’m making this list hoping that it will make your journey just a little easier. Here are some of the ingredients I switch out most often.

Real Food Substitutions

If the recipe calls for this: Use this instead
margarine real butter
vegetable oil or canola oil olive oil or coconut oil
shortening rendered pork fat (lard) or coconut oil
sugar raw honey or pure maple syrup
white flour white whole wheat flour or regular whole wheat
white pasta homemade whole wheat pasta, or store-bought whole wheat pasta
canned beef, chicken, or vegetable stock homemade Chicken Stock or Beef Stock Recipe
bouillon cubes homemade Chicken Stock or Beef Stock Recipe
cream of "__" soup homemade cream of "__" soup
canned veggies fresh or frozen veggies
canned fruit fresh or frozen fruit
flavored yogurt plain greek yogurt, and then add your own fruit/honey
low-fat diary full-fat diary
corn starch arrowroot powder

Eating real food has made me much more comfortable making substitutions in recipes. What do you substitute most often? Lets keep the list going in the comments.


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