Some acceptable substitutions are presented below, however I wouldn’t substitute unless you’re comfortable with the recipe or the substitute. HERE is an awesome link to see more information on sweetener properties and substitutes.


SWEETENER – liquid
You can generally use these liquid sweeteners almost interchangeably but remember honey is stickier and sweeter than maple syrup. I’ve also never tried date paste so that’s an option. I do not have a direct measurement substitution for cane sugar either.

  • Honey, raw unfiltered
  • Maple Syrup Grade B
  • Coconut Nectar


  • Coconut Sugar (Palm Sugar)
  • Maple Sugar Granules
  • Stevia (use very carefully if you’re new to it)
  • Cacao Powder (while this powder is not sweet at all, it’s the only form of chocolate I generally use)

The flours I use aren’t white traditional baking flour and I don’t have a clue how you can substitute for it. That’s why amazing people have created dishes with the ratios figured out so there’s only the modification of taste if needed. Here are the ‘flours’ I use while baking/making amazing treats.

  • Almond Meal (ground almonds skin on)
  • Nut Meal – almond is the most versatile nut, but you can experiment with walnut, pecan and hazelnuts as well
  • Almond Flour (blanched or soaked almonds, skins removed and finely ground)
  • Coconut Flour (dense ground unsweetened coconut-always sift for best results)

I use coconut oil and olive oil almost exclusively when baking or cooking, but I do still use pastured butter and other oils. I use the solid-at-room-temp coconut oil as opposed to the bottled liquid. For cooking and sauteing, olive oil and butter are my main players. There are other oils like Walnut I have yet to try.

  • Extra Virgin Cold-Pressed Olive Oil (EVOO)
  • Grapeseed Oil
  • Coconut Oil
  • Ghee (lactose and casein free clarified butter)
  • Butter – Pastured
  • Coconut Butter/Manna (coconut without the coconut meat removed – blended coconut meat and oil)
  • Sesame Oil (mainly used at low temps and in dressings)

I reference pink salt quite often as my salt of choice. I also use Celtic gray salt. The pink salt is a saltier-tasting salt and contains trace minerals. The Celtic gray salt is more ‘moist’ and less salty in flavor. I do use them both interchangeably but I never use refined salt or white sea salt (minerals removed). View this extensive post on salt.


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