Nov 09, 2011 8:47 am - Posted by Marcia

Organic Preferred

Locally grown when organic is not possible

Whole Grains and Corn

Easy Swaps

  • Breads, crackers and pasta – whole wheat or stoneground whole wheat
  • Whole rolled oats
  • Brown rice and brown rice blends
  • Spelt bread, cold cereals, and pasta
  • GMO-free corn, cold cereals, and tortillas

More Adventurous

  • Quinoa
  • Brown rice pasta and cereals
  • Buckwheat hot cereal
  • Amaranth
  • GMO-free blue corn tortillas


Easy Swaps

  • Extra virgin and virgin olive oil
  • Virgin and expeller-pressed coconut oil

More Adventurous

  • Unfiltered flax oil
  • Macadamia nut oil
  • Walnut oil
  • Sesame oil


Easy Swaps

  • Ketchup – naturally sweetened ketchup (my favorite is OrganicVille)
  • Mustard – stoneground mustard (preferably with apple cider vinegar)
  • Wheat free tamari (in place of soy sauce)
  • Grapeseed vegenaise (in place of mayonnaise) – natural ingredients
  • Mirin (rice cooking wine)
  • Brown rice vinegar
  • Apple cider vinegar
  • Fruit sweetened preserves
  • Organic raisins

More Adventurous

  • Hunza raisins – more nutritious than typical organic raisins


In addition to your favorite spices:

  • Sea salt (I recommend Celtic, Himalayan, and Redmond’s Real Salt)
  • Herbamere (herb seasoning salt)
  • Maincoast seasonings (dulse with garlic)
  • Parsley
  • Garlic powder
  • Onion powder or flakes
  • Ground cinnamon

Nuts and Seeds

Easy Swaps

  • Raw sunflower seeds
  • Raw pumpkin seeds
  • Raw walnuts
  • Raw pecans
  • Raw almonds (non-pasteurized) & almond meal
  • Raw hazelnuts
  • Raw pistachio nuts
  • Raw Valencia peanuts
  • Raw macadamia nuts
  • Raw cashews
  • Pine nuts
  • Raw brazil nuts

More Adventurous

  • Hazelnut meal
  • Salba and chia seeds
  • Raw hemp seeds

Nut butters

Easy Swaps

  • Raw Valencia peanut butter
  • Raw almond butter
  • Raw cashew butter

More Adventurous

  • Raw tahini
  • Raw pistachio butter
  • Sunflower seed butter

Baking Supplies

  • Spelt flour
  • Aluminum-free baking powder (Rumford)
  • Aluminum-free baking soda
  • Pure sugar-free vanilla extract (use alcohol-free in raw desserts)
  • Sweet leaf vanilla creme, chocolate raspberry, and cinnamon liquid stevia
  • Unsweetened cocoa powder
  • Sunspire grain sweetened chocolate chips
  • Granulated organic palm sugar (also referred to as coconut palm sugar)
  • High quality agave
  • Maple syrup (grade B is best)
  • Raw smooth honey (local is best)
  • Organic eggs
  • Expeller-pressed coconut oil
  • Expeller-pressed grapeseed oil or expeller-pressed safflower oil
  • Organic or grass-fed butter
  • Unbleached parchment paper
  • Unbleached baking cups


  • Coconut flour
  • Brown rice flour (I recommend Bob’s Red Mill and Authentic Foods Superfine)
  • Millet flour (Bob’s Red Mill)
  • Tapioca flour/starch
  • Arrowroot powder/starch
  • Xanthan gum
sweet eats cookbook buy link

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