Pantry Swaps: Real Ingredients for Real Food

At Eat Real Again, we believe in using ingredients as close to their natural state as possible. Here’s our guide to stocking a whole foods pantry and the simple swaps we use in all our recipes.

The Eat Real Again Pantry Philosophy

Shop the perimeter of the grocery store where fresh foods live. When you do venture into the center aisles, choose ingredients with short, recognizable ingredient lists.

If your great-grandmother wouldn’t recognize it, skip it.

Flour Swaps

Instead Of	Use	Why
All-purpose white flour	Whole wheat flour	Contains the entire grain – bran, germ, and endosperm – with fiber, B vitamins, and minerals intact
All-purpose (for lighter baking)	White whole wheat flour or Whole wheat pastry flour	Same nutrition as regular whole wheat but lighter texture and milder flavor
All-purpose (for pizza/bread)	50/50 blend of whole wheat + white whole wheat	Best texture for yeasted doughs while keeping nutritional benefits

Baking tip: Whole wheat flour absorbs more liquid. If your batter seems dry, add a splash more milk or liquid.

Sweetener Swaps

Instead Of	Use	Conversion	Why
White sugar	Honey	3/4 cup honey per 1 cup sugar (reduce other liquids by 3 tbsp)	Contains trace enzymes, antioxidants, and has a lower glycemic impact
White sugar	Maple syrup	3/4 cup maple per 1 cup sugar (reduce other liquids by 3 tbsp)	Contains minerals like manganese and zinc; less processed
White sugar	Coconut sugar	1:1 ratio	Lower glycemic index; retains some nutrients from coconut palm
Brown sugar	Coconut sugar	1:1 ratio	Similar caramel notes without the refined sugar
Powdered sugar (frostings)	Honey or maple-based frostings	See recipes	Avoid ultra-processed powdered sugar entirely

Our preference hierarchy:

Honey (local when possible)
Maple syrup (pure, Grade A)
Coconut sugar
Molasses (for specific recipes)

Oil Swaps

Instead Of	Use	Why
Vegetable oil	Avocado oil (high heat)	High smoke point, neutral flavor, heart-healthy monounsaturated fats
Vegetable oil	Olive oil (medium heat)	Rich in antioxidants and anti-inflammatory compounds
Vegetable oil (baking)	Melted coconut oil or avocado oil	Cleaner processing, no chemical extraction
Canola oil	Avocado oil or olive oil	Avoid highly processed seed oils

Cooking tip: Save your good extra-virgin olive oil for finishing dishes and dressings. Use regular olive oil or avocado oil for cooking.

Other Key Swaps

Instead Of	Use	Why
Table salt	Sea salt or Kosher salt	Less processed, may contain trace minerals
Iodized salt	Sea salt + seaweed occasionally	Natural iodine sources
Store-bought broth	Homemade bone broth	No additives, rich in collagen and minerals
Canned beans	Dried beans (soaked & cooked)	No BPA liners, no added sodium, better texture
Sour cream	Plain Greek yogurt	Higher protein, similar tang

Pantry Staples We Always Stock

Flours & Grains

Whole wheat flour
White whole wheat flour (for lighter baking)
Oats (old-fashioned, not instant)
Brown rice
Quinoa

Sweeteners

Raw honey (local when possible)
Pure maple syrup
Coconut sugar
Blackstrap molasses

Oils & Fats

Extra virgin olive oil
Avocado oil
Butter (grass-fed when possible)
Coconut oil

Pantry Basics

Sea salt
Whole spices (we grind fresh)
Apple cider vinegar
Dried beans & lentils
Canned tomatoes (look for BPA-free)
Nut butters (ingredients: nuts, salt)

A Note on Balance

We’re not perfectionists. If a recipe works dramatically better with a small amount of a more refined ingredient, we’ll note it. The goal isn’t purity—it’s progress toward eating more real food.

The 80/20 rule: If 80% of what you eat comes from whole, unprocessed ingredients, you’re doing great.

Make It From Scratch

Many store-bought condiments contain hidden sugars and additives. We’ve included recipes for:

Mayonnaise (with avocado oil)
Ketchup (honey-sweetened)
Mustard
Salad dressings
Barbecue sauce
And more!

Check our Condiments & Sauces section to make your own.