Food Swaps

Table SaltAny sea saltReal Salt, Celtic Salt or any other unprocessed brands
MargarineButterOrganic butterButter from an organic and pastured source; can be raw
Crisco or other cooking oils
like vegetable/corn/peanut or canola oil
Avocado oil, coconut oil, ghee, lard, palm oilAny of these oils (coconut and lard perfect for baking) that are organic, unrefined or from a pastured source (if an animal fat)
Soybean oil (found in many salad
dressings and mayonnaise)
mid or high oleic sunflower oilOlive oil Quality avocado or olive oils used to make homemade condiments
MayonnaiseSir Kensington’sTessemae’s All Natural or Primal KitchenHomemade mayonnaise (see Basic Recipe’s)
Salad DressingsBragg’s brand dressings, Tessemae’s brand dressings, Braggs Apple Cider Vinegar w/olive oil, freshly squeezed citrus juice, homemade
Refined White SugarOrganic cane sugarOrganic coconut sugar or date sugar
Artificial sweeteners such as
Splenda, Equal, or Sweet N Low
Processed products made with sugar alcohols such as Swerve, Truvia, etc.Low-processed sugar alcohols – erythritol, stevia or xylitolLiquid stevia or green liquid stevia, Just Like Sugar brand products
Pancake syrups, Karo syrup, sorghum, etc.Pure maple syrup, raw honey, black strap molasses
Canned/dried vegetables/fruitsOrganic versionsFrozenFresh
Milk (and other dairy made from milk like
yogurt, cheese, and sour cream)
Organic, full fatOrganic, full fat, grass-fed or pasturedGrass-fed/pastured and raw, full fat from a local, trusted source
Soy MilkNut milk (like almond) or coconut milkOrganic, full fat, no-added sugar/thickeners, etc. OR homemade. (MALK is a great brand of nut milks. Don’t forget canned coconut milk).
MeatOrganicOrganic, no nitrates/nitrites, no antibiotics/hormonesGrass-fed/pastured from a local or other trusted source
White or Whole Wheat FloursEinkorn, SpeltGluten free or non-grain options if you’re avoiding grains/glutenSprouted or fermented/soured grains such as einkorn or spelt

Related Resources


Veritas Medical

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Lubbock, TX 79401