How to Adjust Almost Any Recipe for Cleaner Eating

Eating clean is a lifestyle, and a lifestyle takes time to adjust to. The best way to ease yourself into it is to take things you normally eat and change them with clean substitutes one at a time.

When you are baking or cooking, a great idea is to continue making the same recipes, but slowly change the ingredients to those that are healthier.

Below are some ideas for substitutes that will taste just as good as the original, and will fulfill their intended purpose when it comes to each recipe for which you use them.

Coconut Oil

Coconut oil is versatile and can be used in place of many unhealthy oils. It can withstand the high temperatures of the oven’s heat, and because of this you can use it in place of butter or other oils when roasting vegetables or baking goodies.


Honey is a great, clean substitute for all forms of sugar. Stop using refined sugar and leave behind the negative effect it has on your body, blood sugar, weight and health. In addition to sweetening your recipes naturally, honey has antimicrobial properties and can even lessen your seasonal allergies when you choose a local variety.

How to Adjust Almost Any Recipe for Cleaner Eating

Greek Yogurt

Instead of using butter or sour cream in your recipes, why not try Greek yogurt? In addition to reducing the amount of fat you will be consuming, Greek yogurt gives you a protein boost as well as a dose of probiotics.


Oats are a great substitute for white flour in baking. Oats contain more fiber than white flour, and hold many nutrients that white flour is lacking. Oat flour can be substituted in a 1:1 ratio in recipes. If you have rolled oats, you can make oat flour by simply putting them into a blender and grinding them until they have the consistency you desire. You may need to add extra liquid when making this substitution.


Herbs are great when you want to replace anything undesirable in your cooking. If you are making a high-fat or high-salt meal, you can often cut down on both by simply seasoning the food with extra herbs. Herbs contain nutrients that fat and salt do not. As you use them to provide taste to your recipes, you will find yourself needing less and less of the unhealthy flavor enhancers.


Avocado can be used in your recipes in place of oil. Simply blend one avocado with 1/2 cup of Greek yogurt and use the mixture instead of oil or butter. Avocado fat is heart-healthy and provides a rich, flavorful recipe.


Applesauce can be used as a substitute for both sugar and oil. When you are using it in place of sugar, it provides dense, tasty baking. If used in place of oil, it cuts out fat and provides some fiber to your recipe.

Clean eating is a way of life, and starting is not difficult. All you have to do is make small changes, one at a time. These small changes will add of to BIG health benefits! Begin by making some of these easy substitutes to your recipes today.

With love,

Dr. Marissa

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