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flour, sugar and milk alternatives

Whether you are making an old family recipe or trying a brand new one..... there's always room to "health it up" with some great flour, sugar and milk substitutions!


White flour is not the best selection; it is heavily processed, it has had the bran and germ stripped from it and a chemical bleaching agent has been used to make it a bright white colour.

Luckily there are many healthier alternatives available that are great in recipes, including:

Almond Flour

Amaranth flour

Barley Flour

Buckwheat Flour

Coconut Flour

Hazelnut Flour

Millet Flour

Oat Flour

Quinoa Flour

When you substitute with various flours you will notice a difference in the colour, texture and flavour of baked goods so you may have to experiment a bit to find the right one for you.

Substitutions will also be required in varying amounts when compared to white flour… click here for a great guide from Bob’s Red Mill that will make substituting a breeze!


Sugar is just not good for us… plain and simple… it contributes to weight gain, diabetes, cavities, our unhealthy gut bacteria loves to feast on it and it contributes to many imbalances in our body; read more here

Sugar is sugar is sugar so even if you choose the healthier natural alternatives below… moderation is important

Natural Sweeteners Include:

Pure Maple Syrup

  • works well as a substitute in baked goods and cakes

  • you won’t need as much as what the recipe calls for, substitute with 2/3 -3/4 cup of maple syrup for every 1 cup of white sugar

  • you won’t need as much liquid as the recipe calls for so you can decrease by about 3 tbsp.

Brown Rice Syrup

  • works well as a substitute for cookies, granola, pies and puddings

  • you may need a little more than what the recipe calls for with white sugar, substitute with 1 1/3 cups for 1 cup of white sugar

  • you won’t need as much liquid as the recipe calls for so you can decrease the liquid by about ¼ cup


  • works well as a substitute for baked goods

  • you can also use as an alternate sweetener for herbal tea and coffee

  • you won’t need as much as what the recipe calls for with white sugar, substitute with ¾ cup of honey for every 1 cup of white sugar

Blackstrap Molasses

  • great for use in many bread and cookie recipes

  • makes a great topping for pancakes and waffles

  • substitute equal amounts


  • great for all types of cooking, baking and beverages

  • a little goes a long way; substitute 1 tsp. of powder for every 1 cup of white sugar


Many recipes call for milk as part of the liquid content of the recipe but for many of us milk is not what we want and/or need. For some it’s a matter of intolerance and for others it’s a matter of choice; whatever the reasons there are many alternatives that are great in recipes including:


Almond Milk

Coconut Milk

Cashew Milk

Soy Milk

Rice Milk

Any of these alternatives can be used in place of milk in many of your recipes with good results. Some of the choices may change the overall flavour and/or texture of the recipe so you may have to experiment a little until you discover what works best for you.

A quick Google search will provide you with a vast array of recipes using alternatives to milk; give some a try today and see how you like them!

Regardless of the substitutions you are making just remember always choose the best ingredients possible!

Purchase fresh, local and natural ingredients

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August 20, 2015

I am pleased to announce our commitment to Canadian Feed the Children, an organization dedicated to providing support to children and families in Canada as well as internationally in Bolivia, Ethiopia, Ghana and Uganda.

We have committed to donating a portion of our monthly sales to Canadian Feed the Children to help provide children and families in need with such things as increased access to nutritious food and quality education, and community support. Together we are creating a healthier and brighter future for children around the world.

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