Healthy Food Swaps: Spring Clean Your Pantry

May 8, 2018

picture of a bag of groceries choose healthy food

Hi friends! The weather is warming up, the air smells sweet and signs of life are springing! Or maybe you are already in full blown summer like we are here in Atlanta. Either way! In the vein of new beginnings, with a focus on self care, I wanted to offer a tool to help spring clean our pantries. Let’s talk healthy food swaps. Out with synthetics, artificial dyes, artificial sweeteners, harmful preservatives and chemicals running rampant in today’s food. And in with real food, real ingredients and real nutrition.

This is a list of clean swaps for everyday pantry items. It’s a lot of what I buy and my family enjoys.  Of course there are a lot more things that we buy, make and eat but today I wanted to focus on healthier food swaps for the pantry and convenience items. A lot of the time it’s not about cutting out the things we love, it’s just about reaching for this over that. Use this list for inspiration or to take with you to shop. Let’s start!

Snack Bars

Perfect Bars – Certified organic + real food ingredients (even veggies!) These legit taste like candy bars. I could eat them all day. Kid friendly.

Made Good Bars – Certified organic and nut free – these are great for school lunches. Kid friendly.

Kit’s Organic – Simple, real food ingredients. Sometimes my kids will eat these, sometimes they won’t.

Go Raw – These are certified organic, raw and they have a watermelon seed one that is nut-free. Not as kind friendly but I like them. Pumpkinseed is my fave.

Ingredients to avoid: soy, isolates, natural flavors, folic acid (you want folate), canola oil

Mayo

Primal Kitchen Avocado Oil Mayo – I made chicken salad with this for a very picky mayo relative and they had no idea. Score!

Sir Kensington’s Mayo – They have an organic one that’s a little runny. I like their Classic non-organic one better.

Ingredients to avoid: soybean oil, natural flavors, calcium disodium edta

Wraps

Siete Foods Almond Flour Wraps – These rip apart easily on their own but work well for a quesadilla. They also stay together better if they are warmed up for a few seconds. And they taste so good. Freezer section.

Siete Foods Casava + Coconut Flour Wraps – These taste like coconut but stay together better than the almond flour ones (above) plus they are nut-free/school friendly. Freezer section.

One Degree Sprouted Tortillas – Love how hearty these are with minimal ingredients.

Corn tortillas – Check the label on the ones at your store. You want minimal ingredients like organic corn, lime and salt – that’s it.

Ingredients to avoid: artificial colors like Yellow #5 or Blue #1, natural and artificial flavors, folic acid, soy

Cooking Fats

Chosen Foods Avocado Oil – With a smoke point of 485° and a very bland flavor, this fat is good for cooking, roasting, frying almost anything!

4th and Heart Ghee – Grass-fed clarified butter (this is butter with the milk protein removed so some people with dairy intolerances can handle this). Also has a high smoke point. And you can’t beat the taste. Comes in several flavors. Love the Madagascar Vanilla Bean.

Organic Valley Ghee – Grass-fed clarified butter. Available at most groceries and at a cheaper price point than competitors.

Dr. Bronner’s Coconut Oil – Love this in my coffee, in muffins and baked goods. If a recipe calls for canola or vegetable oil, you can usually sub equal parts coconut oil.

Kerry Gold Pasture Butter – Made from cows that feed on grass. (From their wording, I don’t think they are 100% grass fed)

Organic Valley Pasture Butter – Certified organic + made from cows that feed on grass and supplemented with non-GMO feed

Ingredients to avoid: Be sure not to heat an oil past it’s smoke point, artificial fats like margarine or spreads. natural flavor, canola, soy

Chips

Jackson’s Honest – Organic + only three ingredients: potatoes, coconut oil and salt!

Barnana Plantain Chips – Grain-free and delish! They had me at Salt + Vinegar!

Siete – These are grain-free, paleo, non-GMO, gluten-free, dairy-free, soy-free and vegan with minimal ingredients. I love the Sea Salt ones.

Kettle – Love these. Especially their Salt + Vinegar and also their Salt + Black Pepper. Make sure to get the organic ones.

Ingredients to avoid: Buy organic or NON-GMO Project Certified to avoid GMO potatoes, canola oil, soybean oil, natural and artificial flavors, artificial colors

Chocolate

Chocolate Chips – Pasha is nut-free, wheat-free, gluten-free, dairy-free, egg-free an soy-free. Plus certified organic, fair trade, kosher and vegan.

Theo – No fillers or chemicals. Certified organic + fair trade.

HU Kitchen – The epitome of clean chocolate, all organic ingredients and oh so good! Fair trade too.

Ingredients to avoid: soy, PGPR, vanillin, artificial flavors

Treats

Heavenly Organics – A real food substitute for York Peppermint Patties

Hail Mary Macaroons – Dehydrated organic coconut, maple syrup and cocoa make for some of the best treats!

Justin’s Peanut Butter Cups – A real food substitute for peanut butter cups (Some people don’t like these but I happen to love them).

PS Snacks – Let me enunciate. Cookie dough made with chickpeas!

Avoid: Hydrogenated vegetable oils, canola oil, artificial colors and flavors, natural flavors

More

MustardSir Kensington’s Spicy Brown Mustard 

TomatoesJovial or Yellow Barn  – organic + packaged in glass, no additives.

Soy Sauce – Sub for Coconut Aminos – I like to add a little salt to this to make it more salty like a traditional soy sauce.

Maple SyrupMaple Valley – love that it’s clean and comes in glass.

Nutella4th & Heart CHOCTI – you can thank me later.

Veggie PastaTolerant – organic, one ingredient lentil pasta. These tend to get mushy so undercook just a bit.

Gluten Free PastaJovial rice pasta has the best consistency and wont mush-out as easy as others do.

Nut butters like almond butter, peanut butter, cashew butter and more – Once Again has organic options with no additives. (I also do Whole Foods 365 organic sometimes because it’s usually cheaper…or Costco when I go).

CrackersJilz Crackers – these taste the most like real crackers but with real food ingredients and are gluten-free too. Online only.

OatsThese gluten-free + organic oats are great for oatmeal + homemade granola.

SaltRedmond is sourced from covered volcanic ash and not the ocean so it supposedly has less contaminants.

SpicesSimply Organic

TeasTraditional Medicinals and/or Numi 

Tuna – I sub salmon to avoid tuna’s high mercury count. Love Wild Planet Sockeye Salmon and I make it just like I would tuna salad.

What would you add?

PS, for more, check out my Amazon Shop and my Pantry Staples list!

Reader additions:

  • Simple Mills – I love these crackers too and they also have baking mixes that are so easy with simple ingredients!
  • Coconut Cult – This yogurt is stacked with probiotics. The plain tastes to tangy for me but I hear the mango is amaze.
  • Coyo – Um, well this yogurt looks amazing.

Xo, lisa

3 Love this post! Ever wish there was a healthier option for your fave treats? Well there is! I'm talking healthier swaps for some infamous pantry staples like Nutella, mayo, chips, candy bars, crackers, chocolate chip cookie dough and more!  #thisorganicgirl #realfood #healthyswaps #healthyjunkfood #healthytreats

By Lisa

Lisa is the founder of This Organic Girl. Passionate about clean beauty, organic eats and nontoxic lifestyle, Lisa writes to create awareness. Conscious consumerism and informed decisions will impact the marketplace, our health and THE WORLD!