A general reference guide to help you make healthier swaps in the kitchen
Ingredients
Sugar Replacements: Maple syrup, raw honey, brown rice syrup, coconut sugar. No agave, artificial sweeteners or no calorie all-natural sweeteners. Kirkland Organic Maple Syrup and Lundberg Farms.
Oil Replacements: Coconut oil (refined for high temp cooking, unrefined for general use), ghee (clarified butter), olive oil, sesame oil. Spectrum brand is great but there's countless other great choices too.
Flour Replacements: Whole wheat, rice flour, almond and/or hazelnut flour, arrowroot starch for thickening. Bob's Red Mill for most of my flour choices.
Eggs: Pasture raised or free-range organic preferred.
Dairy: Organic, non UHT pasteurization. Strauss & Clover Organics, but whichever is local/regional in your area.
Red Meat: Preferably grass fed and grass finished if possible. Organic.
Poultry: Free range, air chilled if possible. Mary's, Rosie's, Diestel Farms, Empire Kosher, and Applegate Farms are all good, but whichever is local to you at your store or farmer's market.
Pork: Applegate and Niman's Ranch, or whichever is local to you at your store or farmer's market.
Grains: whole grains trying to avoid "enriched" products. Organic if possible, especially with wheat since it is one of the heaviest sprayed crops.
Bread: Dave's Killer Bread, Alpine Valley, Silver Hills Bakery and Essential Baking Company for gluten free option, these are all great faves in our home.
Instructions
Recipe by For the Love of... at http://www.fortheloveof.net/food-wellness/clean-eating-swapping-guide/