Peterson Virtual Assistant
Virtual Assistant Services


Shred before you Wed is a blog that includes healthy recipes that are grain free and paleo friendly. They are perfect for the bride or woman wanting to eat well and lose body fat. 

A Few of my Favorite Substitutes

The past few years have been a constant trial & error for me when it comes to making recipes I love healthier. But I have found quite a few items that make the things I love better for me, but still tasty!

Flour Substitutes

  • Coconut Flour: definitely my go-to for fluffier type recipes such as pancakes, muffins & brownies
  • Almond Flour: I have found this to work great for cookies, crusted chicken recipes & banana (or any kind of) bread

Milk/Creamer Substitutes

  • Almond Milk: I use this so much for smoothies & any recipe that calls for milk
  • Coconut Milk creamer: My new favorite addiction! Less sugar & calories than regular coffee creamer & tastes so yummy in coffee AND black tea
  • Canned Coconut Milk: Such a good addition to so many recipes if you’re looking for a heavy cream type of texture. Just be sure you read the ingredients on the can before buying, find one that has no added things. There ARE some without xantham gum, you just gotta find it

Some of my favorite brands! ^^^

Oil/Butter – yes, I totally still use oil & butter in many recipes… I just pick the “good fat” kinds

  • Coconut Oil: If you haven’t heard all of the amazing benefits of this stuff, you’re living under a rock. So no need for me to go off about how much I love coconut oil… not only for my skin, but I also love using it in cooking, especially when it comes to some raw cacao date coconut balls :)
  • Avocado Oil: good fat... need I say more?
  • Grass-Fed butter: Again, good fat & sometimes you just can’t replace butter in a recipe. And why do so when a small amount is actually good for you?
  • MCT Oil: medium chain triglycerides – made from coconut oil, MCT oil is good for the digestive system. There are flavored options (Onnit sells them) that make great coffee creamers & add flavor to water as well!

Peanut Butter:

  • PB2 aka PB Fitt: this is another new obsession. Tastes so good & has no added ingredients. Add some water & wala, you have fresh PB!
  • Almond Butter: the pure kind. Look for one that doesn’t have any added sugar or salt. I love using almond butter in smoothies, pancakes & on top of rice cakes or bananas!

I hope this gives you an idea of what you can use to make some of your favorite recipes a little healthier. We don’t need to give up good food & great taste to be healthy, we just need to be creative!

What are some of your favorite substitutes?!  

Helen BavinComment