How To Make Almost Any Recipe Clean
Ever wonder how to make a not-so-clean recipe, clean?
No, you don’t scrub it with a brush. I can’t tell you how many times I’ve heard that (really bad) joke!
I firmly believe that most recipes can be converted to a clean eating plan with a little experimentation and some elbow grease. So if you’d like to take a crack at it with one of your favorite recipes, here are some basic guidelines for making those healthy and clean substitutions.
If you would like any help with substituting a particular ingredient, please leave a comment and I’ll see if I can help. And here’s how to make (almost) any recipe clean.
THAT AWFUL WHITE STUFF
Sugar is pretty easy to substitute if you have a kitchen scale. Simply weigh the amount of sugar called for in a recipe, and then use that same weight in any natural liquid sweetener like honey or maple syrup. (Don’t try to substitute by volume. 1 cup of sugar does NOT equal 1 cup of honey.) Check out my Sugar Substitution Chart for substituting different types of sugars. Coconut sugar and sucanat are also good substitutes, though I rarely cook with them.
THINK BROWN SUGAR IS A HEALTHIER OPTION? THINK AGAIN!
Brown sugar is simply white sugar with molasses added. Need to find a substitute? Follow the directions above for weighing. Once you have the weight, use 3/4 honey and approximately 1/16 molasses to get a flavor that is close to the real stuff. If you want a dry version, try sucanat. It has a mild, brown sugar flavor.
WHAT ABOUT OIL?
- In cooking or “frying” – if your recipe calls for more oil than you’d like to use, start with 1 tbsp. olive or safflower oil and replace the rest with plenty of chicken broth and a non-stick pot or pan.
- In baking – use 3/4 cup apple sauce (no sugar added), and 1/4 cup fruit purée (like pumpkin or banana) for each cup of oil. But be sure to add extra spices and extracts, as there is then little or no fat to enhance the flavor of what you are baking. Typically, 1 extra tsp. of extract or spices will do nicely. Watch your baking times closely as low-fat/non fat items turn from raw to dry very quickly when in the oven.
THE OTHER WHITE STUFF
White flour is not only used for baking, but also for thickening sauces and other culinary uses. If the texture of your recipe depends on the flour (like in baking), then stick to whole wheat pastry flour. If not, experiment with the myriad of whole grain flours found in your local health food store. It’ll be a very tasty adventure!
LITTLE GLOBES OF PROTEIN
As much as I love eggs, I know lots of folks can’t eat them. I found a fabulous source for all kinds of ways to replace eggs, either the whole egg or just the whites or yolks. Check it out here.
WHAT ABOUT GLUTEN?
This is such an involved subject that it would take me a whole other blog to cover it. So instead, I’ll send you to the expert: Elana’s Pantry. Her tips are excellent.
OTHER SUBSTITUTIONS?
If you are wondering about something not listed here, leave a comment below. I’d also love to know what substitutions you use to keep YOUR cooking and baking clean!
Article is an original work and is © Tiffany McCauley. It may not be reproduced for any reason without written permission by the author.
Hi I would like to know a substitute for condensed milk I have a lot of recipes the kids love but all call for condensed milk (basically liquid sugar to me ) is there anything that tastes similar so the kids won’t know the difference would be really interested to know 🙂 and also NO tofu as a sub thanks heaps btw love your blog 🙂
Katie – Sure, here you go: https://www.thegraciouspantry.com/clean-eating-condensed-milk/
Hi-
What’s a good sub for nut allergies such as peanuts, peanut butter, almonds etc.
Thanks in advance
Tiffsny – Most likely sun butter if you can tolerate seeds.
Just subscribed as my family is beginning our clean eating journey. Loving the website, but find it a bit amusing that Tastykakes is one of the sponsored ad’s. I understand Blogher is responsible, just a bit ironic. Looking forward to learning more through your website.
Jill – It is ironic. But hey, if McDonald’s can sponsor the olympics, Tastykakes can sponsor some clean eating. Right? LOL
Hello, I have a recipe for vanilla and raspberry muffins that I am trying to make clean – it is asking for 80g of light margarine. Would I be better to use coconut oil or applesauce?
Thanks – P.S love this page – some GREAT info provided
Brooke – Honestly, I’d probably do 1/2 and 1/2. That way you cut down on the fat a bit without losing moisture. Let me know how they turn out!
I just recently had my 3rd child, and have become an avid runner to get my “volleyball body” back. I have become somewhat obsessed with the idea of cleaning, however I’m completely a novice. I appreciate your blog a TON and all the comments as well, and while I haven’t heard of 75% of the foods you’re talking about, I’m excited to try them. I appreciate your hard work and investigation!! Thanks so much!
Marlaina – My pleasure! And if you have any questions about particular foods, feel free to ask! 🙂
Thanks for the information. Is the organic can sugar I buy at Whole Foods considered clean (it looks a bit brown, like sugar in the raw)? If not, why not? Thanks, again!
Dena – I’m still researching all the different sugars. It’s a very large topic to cover and I hope to do a post about it in the near future. As far as I know so far, sucanat or coconut sugar are the only ones that are clean. But again, I have to do more research on that. Wish I could be more help.
Great stuff. I just started clean eating. My wife’s not completely on board, I don’t think she’ll ever give diet Mountain Dew. I find it interesting that all the comments are from women. Where are the clean cooking men?
Troy – Haha! That’s what I’d like to know!! 😀
My son has nut allergies and I cannot have any nuts in my house. I am seeing a lot of recipes with nuts. Can I substitute the nuts with seeds or is there something else to substitute?
Adrein – In some cases, yes. Depends on the recipe though. I do have a nut free section if that helps. Of course, it’s up to you to ensure that the ingredients you purchase are free of cross contamination…
Is raw sugar OK to use?
Audrey – The short answer is, I don’t know. But I am working on a post about different sugars and am doing the research on that. So I should be able to tell you soon.
for Troy…Good for you! My husband cooks and eats Clean with me. He does a lot of the cooking. I show him how to do it Clean. we are a team! He will never go on a site like this tho. GOOD FOR YOU…
I have a nut allergy and would like to know what I can use/substitute to get the benefit of nuts and their healthy oils.
Tawanna – If you have a nut allergy, then using anything nut related is not a good idea. I would ask around at a local health food store. Perhaps something like omega 3 oils? I’m not positive….
Hello, I’m a beginner and I want to be fully prepared with the right information before I begin. What about truvia or Stevie, are they acceptable as clean eating? And caffeine, is it considered clean eating? Thanks you so much you are truly an inspiration and your website is just amazing. I can’t wait until your new book comes out!
Jenna
Jenna – Stevia is a plant (you can grow it yourself). Truvia is made IN a plant (the coca cola manufacturing plant). So as long as you have a pure form of stevia, that’s the clean choice. Personally, I haven’t found one that is truly clean (the liquid drops are the closest you can get), so I’m growing my own stevia plant. We shall see how that turns out! Caffeine is a gray area. I would limit it if you are going to have it. Maybe 1 cup of coffee per day. Totally a personal choice though.
is sugar in the raw and green tea considered a clean product?
Brittney – I believe so, yes.
Hi We have been eating clean for 9 days now and I can honestly say that in the last 3 days I have had more energy and have slept better than in ages. I am fdindingf it really easy, there is an abundance of “real” food that you can eat. There is one thing I can’t do without and that is gravy on my Sunday roast. We have been using gravy granules for so long I can’t remember how I used to make gravy before! Also when coming in from work they are so handy and quick. How can I make and thicken gravy the clean way?
Jennifer – When you cook the roast, do you end up with any drippings in the bottom of the pan? I make my gravy from drippings. (I usually make mine with chicken drippings from the slow cooker). Just add 1 tbsp. at a time of flour if it’s very watery and some garlic powder, onion powder and any other spices you want. If there isn’t much, try to get as much as you can and maybe add some clean broth. You can make broth gravy the same way, but it tastes better with some of the drippings in it. You don’t need much for flavor.
Thanks when you say flour do you mean white flour, We dont eat white flour only wholemeal, can I use that? Jen x
Jennifer – I’m saying that you should avoid white flour and use only whole grain flours.
I replaced Campbell’s soups by making my own. I know organic butter isn’t a part of clean eating, but it’s better than all the chemicals included in the can of Campbell’s. I use wheat flour for the rue. There are many recipes online. Just reduce the sodium and make your own chicken stock. It tastes so much better than the canned stuff.
Val – There is nothing wrong or “un-clean” about good quality butter. You just have to use it in moderation. Whole wheat flour can easily replace white flour in this instance as well. And I agree, make stock! Taste’s so much better!
I have a recipe from my mother that I would like to “try” to make clean. It is a candy but I think it could become a healthy snack fairly easily so we could still enjoy it. In the original recipe it calls for powdered sugar and I am trying to figure out if I can leave that out or use something else.
Karen – If you run some sucanat through the blender, you’ll have clean powdered sugar. 🙂
This may sound weird, but I had a cornbread mix that had canola oil in the “recipe” and I got a wild hair and substituted coconut oil. Worked like a charm and people complemented me on it all night! May work in other recipes as well, just be aware that it may add sweetness to the flavor.
Sandee – Absolutely!! I’ve been using coconut oil for about the past year, and I am absolutely in love with what it does for my food. Yum!!
What the substitute for castor sugar and spelt flour is the clean substitute for plain same with self raising just add baking powder/soda, i use pure cream, mineral water, spelt flour and baking powder and coconut oil is good to replace oil
Leeanne – I assume you mean powdered sugar? All you would do is put some coconut sugar or sucanat in a blender to get clean, powdered sugar.
So is it possible to substitute liquid sweetners such as honey and pure maple syrup in baked goods? Do you need to remove some liquid or is it fine as long as you use the same weight when substituting?
Dani – Yes, it’s very possible. Here is my sugar substitution chart: https://www.thegraciouspantry.com/how-to-substitute-sugar/