Healthy Roots Substitutions

Changing dietary choices can be fun at first, but when it gets down to it sometimes old habits die hard. It’s important to know what your options are when it comes to using seasonings, sweeteners, fats and dressings on the Healthy Roots challenge so that you know you have options when it comes to preparing healthy and tasty meals. Here are a list of suggested Healthy Roots swaps for things commonly found in most pantries.


Instead of this… Try this…
Salt Try adding flavour to your meals by using onion, leeks, garlic and a variety of herbs.
White sugar Maple syrup and honey are great healthier substitutions for refined white sugar.
Olive oil, coconut oil, lard Try pumpkin seed oil, sunflower oil or duck fat – all Healthy Roots approved fats.
Salad dressing Get creative and swap out store bought dressings by making your own. You can combine apple cider vinegar, sunflower oil, finely diced onion and garlic in the food processor for a basic dressing. Other options: add honey for a sweeter dressing, blueberry juice for a fruity version, or even pumpkin seed butter for a nuttier flavour profile.
Coffee Though it may not have the same effect as coffee, you can still fulfill your craving for a hot beverage by choosing herbal teas. One of the Healthy Roots participants has been substituting his regular coffee for black cherry tea. You could also try blueberry tea, or raspberry leaf tea – make sure if you are pregnant or nursing to verify the safety of herbal teas with your midwife or obstetrician.


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