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Shred before you Wed is a fitness and workout blog that features wedding workouts, bridal fitness and getting into shape for your wedding and onward!

My Favorite Substitutes & Coconut Flour Pancake Recipe

If you haven't already noticed, I love creating new recipes that transform "junk food" into healthier meals. I'm all for finding a way to make your favorite food better. By using more natural items, you're able to decrease calories, minimize sugar intake & substitute processed ingredients with pure ones.

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Obviously if you're using anything but raw foods, you will be using something that has been processed in some way, but many options are better than others. The following are a few of my favorite items to substitute in my recipes along with the brands that I've found are most simply pure:

1. Dairy Milk > Unsweetened Almond Milk (Califia Farms Pure)

2. Peanut Butter > Organic Almond Butter OR Natural Peanut Butter (Once Again Natural) 

3. White Flour > Coconut Flour (recipe below for pancakes!) (Nutiva)

4. Whey Protein Powder > Plant-Based Protein (Vega)

5. Any type of oil > Coconut Oil (Organika) 

6. Chocolate > 75% & above Cacao Dark Chocolate & Powder (Navitas Naturals) 

7. Cereal > Whole Grain Granola (Bear Naked or Nature's Path) 

8. Dairy Ice Cream > Banana "Ice Cream" (homemade with blended frozen bananas!)

9. Sugar > Raw Honey (in Tea)   Sugar > Pure Vanilla Extract (in Coffee)

10. Flavored Yogurt >  Non-fat Plain Greek Yogurt - add your own vanilla extract! (Fage)

By simply substituting these popular items in your kitchen, you can be a few steps closer to healthier eating with less fat & less processed ingredients! 

Now here's my personal Coconut Flour Pancake Recipe! 


  • 1 cup Coconut Flour
  • 1.5 cups Almond Milk
  • 1 egg (whisked)
  • 1/2 banana (save other half to top pancakes with)
  • 1 tbsp Almond Butter
  • 2 tsp Pure Vanilla Extract
  • 2 tsp Cinnamon 
  • Handful dark chocolate chips (if desired) 
  • 1 tbsp coconut oil
  • Toppings:
    • Handful strawberries, washed & cut
    • 1 tbsp Almond Butter or Peanut Butter
    • 1/2 banana, sliced 
    • 1 tbsp Raw Honey


  • Combine flour, almond milk, whisked egg, 1/2 banana (mashed), almond butter, vanilla & cinnamon in large bowl or food processor. Blend until batter texture.
  • Hand mix-in chocolate chips
  • Heat pan on stove, add coconut oil to prevent sticking
  • Spoon batter onto pan in desired shape & size
  • Carefully flip when bottom of pancake is browned & cooked
  • Top with strawberries, almond/peanut butter, bananas & honey. Enjoy!