Healthy & Easy Substitutions

There is always a healthier path to take when finding the right foods to eat. I have gathered a list of healthy recipe substitutes that’ll make you never want to go back to the foods you were originally eating before.


Whole wheat flour/almond flour for flour 

Vanilla for sugar

Graham crackers for cookies

Chia seeds for butter

Brown rice for white rice

Zucchini ribbon for pasta

Mashed cauliflower for mashed potatoes 

The list can go on and on, but unfortunately I do not have enough room on this blog for every single one! If you’d like to find more awesome substitutions, click the link below. Hope you can take some of these substitutes and incorporate them in your daily meals and recipes for a healthier and smarter choice.


Almond Joys

Almonds are extremely nutritional and contain monounsaturated fats and vitamin E, which lower cholesterol and reduce the risk for heart disease.  They’re also delicious and addicting to eat! Almond milk is an amazing substitute for regular milk , such as 1% or 2%. Here are some easy, delicious recipes that use almond milk as a healthy substitute for regular milk.

No-Bake Maple Cookies


  • 1 ripe banana, mashed well
  • ½ cup + 2 tbsp almond milk
  • ½ cup almond butter
  • ¼ cup + 2 tbsp pure maple syrup
  • ⅛ tsp salt
  • 2½ cups old-fashioned oats
  • 1 tsp pure vanilla extract
  1. In a medium saucepan, combine the mashed banana, almond milk, almond butter, maple syrup and salt. Heat over medium heat.
  2. Bring the mixture to a boil, stirring frequently.
  3. Cook until the mixture thickens (if using a candy thermometer, the temperature should reach about 200 degrees F), about 10 minutes.
  4. Stir in the oats and vanilla extract.
  5. Drop the mixture by tablespoonfuls onto a baking sheet lined with waxed or parchment paper.
  6. Let cool to room temperature. Serve.


Lemond Almond Bread



For the bread:
1 1/2 cups all-purpose Gold Medal flour
1/2 tsp. salt
1 tsp. baking powder
1 cup granulated sugar
2 tablespoons lemon zest
3/4 cup Almond Breeze Unsweetened Almond Milk
1/2 cup canola or vegetable oil
2 large eggs, slightly beaten
1 teaspoon fresh lemon juice
1 teaspoon vanilla extract
1 teaspoon almond extract

For the lemon glaze:
1 cup powdered sugar
1 1/2 tablespoons fresh lemon juice
1 teaspoon almond extract
3 tablespoons sliced almonds, for garnishing the loaf



1. Preheat oven to 350° F. Spray a 8 1/2 x 4 1/2 loaf pan with cooking spray and set aside.

2. In a large bowl, whisk together the flour, salt, and baking powder. In a small bowl, combine sugar and lemon zest. Rub together with your fingers until fragrant. Whisk into the flour mixture. Set aside.

3. In a separate medium bowl, combine the almond milk, oil, eggs, lemon juice, vanilla, and almond extract.


Peanut Butter Banana Popsicles


  • 1/2 cup peanut butter
  • 1 5oz container yogurt plain or vanilla
  • 1 tbs honey
  • 1 large ripe banana
  • 1/3 cup almond milk
  • sprinkle of chocolate chips


Put peanut butter, yogurt, honey, banana, and almond milk in a blender. Blend until smooth. Divide among popsicle molds or paper cups. Sprinkle a few chocolate chips into each. Freeze for 1 1/2 hours. Add popsicle sticks. Freeze until solid, at least 6 hours. or overnight.

Enjoy these fun and easy recipes that look and taste delicious! Almonds are indeed yummy but gladly also healthy, which is a win win situation for all of us.


Calling All Cauliflower!

I will be the first to admit it, eating healthy is hard. Even thinking about trying to eat healthy is dreadful. Not many people have the time and energy to prepare and make healthy foods while also making it taste yummy.

Well here is the solution! I am here to tell you all the different ways to make not so healthy foods, healthy, with one simple and delicious ingredient. Cauliflower.

Cauliflower is a vegetable that has an abundance of flavor and nutritious components. Some healthy benefits of cauliflower is that it provides special nutrients to the body’s detox system, the antioxidant system, and the inflammatory/anti-inflammatory system.

Here are 3 recipes to use in substitute for those unhealthy, but to die for foods!

  1. Cauliflower Everything Bagels 
head cauliflower, riced (about 3 cups
2 tbsp almond flour
1 tbsp coconut flour
1 tbsp organic corn meal (not paleo- you can sub almond flour)
2 organic eggs
1/2 tsp garlic powder
1/4 tsp Himalayan sea salt
“Everything” Topping
1/2 tsp poppy seeds
1 tbsp sesame seeds
1 tsp dried minced garlic
1 tbsp dried minced onion
1/2 tsp Himalayan sea salt
Preheat oven to 400
In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency
In a bowl combine eggs, cauliflower rice, almond flour, coconut flour, corn meal, garlic powder, and salt
In a separate bowl combine “everything” topping ingredients
Lay parchment paper on a baking sheet
Make 4 even sized balls and lay onto parchment paper
Sprinkle “everything” topping and slightly press them into the top
Bake for 15-20 minutes, or until bread-like consistency (it might be longer depending on the size you make)
Optional: Broil on high for 3-5 minutes after baking
Optional: For extra crisp, remove from baking sheet and do the broiling step with the buns directly on the oven rack
Remove from baking sheet and let cool directly on a cooling rack
Serve with your favorite sandwich ingredients


2. Cauliflower Pizza Crust

Yields a 12-inch pizza (feeds 4)
1 small head cauliflower, cut into small florets (should yields about 3 cups once processed)
½ cup / 1.7 oz / 50 gr mozzarella cheese shredded
1 large egg, lightly beaten
½ teaspoon fine grain sea salt
½ teaspoon oregano
pinch of ground black pepper

2 ladlefuls tomato sauce
½ cup mozzarella cheese, shredded
½ teaspoon oregano

Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and grease liberally with olive oil.
In a food processor rice the cauliflower. Transfer to a microwave dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a tea towel and twist it to squeeze out as much moisture as you can (I squeezed out more than 1 cup of liquid). This is very important. The cauliflower rice needs to be dry. Otherwise you’ll end up with a mushy dough, not a crusty one.
Transfer the cauliflower flour to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper.
Using your hands, press the mixture onto the baking sheet and shape into a thin pizza “disc”.
Bake for 15 minutes, until golden.
Remove from the oven and let cool for 5 minutes.
Spread tomato sauce evenly on the dough; top with mozzarella cheese and sprinkle with oregano.
Bake in the oven for 10 minutes.

3. Cauliflower Mac N Cheese


Kosher salt, as needed, plus 1/2 teaspoon
1 large head cauliflower, cut into small florets
Vegetable oil spray
1 cup heavy cream
2 ounces cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
1 1/2 cups shredded sharp Cheddar, plus 1/2 cup for topping the casserole
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder
Equipment: 8 by 8-inch baking dish

Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt.
Spray the baking dish with vegetable oil spray.
Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.
Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.