Body Wisdom

Replacement chart for your kitchen – Add Natural Foods

Eating healthy requires stocking your kitchen with the right supplies. In this article, we tell you few items that you might be using but you should replace them to make your kitchen compliant to ‘Natural Health’. We will not discuss here why an item is unhealthy, because we have already spoken about it in other blogs (Read Natural Foods blog to know more). Here, we discuss only the actionables for replacement. This is not an exhaustive list, but a great starting point. Here we go.....

Replacement chart


‘Natural Food’ replacement


Table salt (white salt, common salt)

  • Rock salt (sendha namak) – for eg: Himalayan pink salt, black salt (kaala namak)
  • Sea salt



  • Dates paste
  • Raisins paste
  • Jaggery
  • Honey


Oil & ghee

  • Whole nuts: coconut, almonds, cashews, walnuts, pistachios, etc
  • Whole seeds: sesame, sunflower, sabja, melon, etc
  • Cold pressed oils like kachi ghani sarson tel,sesame oil, groundnut oil, etc



Plant / nut based milks such as – almond milk, coconut milk, peanut milk, cashew milk, rice milk



Butter made from nuts & seeds, for eg: peanut butter, cashew butter, sesame butter, etc



Dairy free cheese made from cashew paste and spices



Cashew cream or other nut based cream


Yogurt /Curd

Curd from peanut milk or rice milk



  • Buttermilk made from above curd
  • Tender coconut meat or malai ground and watered down



Tofu, peanut milk paneer


Ice Cream

Frozen fruit ice creams, ice creams made using nut milks



Whole unpolished rice


Readymade cereals

  • Muesli made with whole flakes, nuts and dried fruits - millets & maize (corn) based
  • rolled oats (not quick cooking oats)

Without added sugars


Tea/ Coffee

Herbal teas, preferably home made



Dairy free, egg free, oil free mayonnaise



Cacao powder, dark chocolate


Canned food

Fresh alternatives


Soft drinks & packaged juices

  • Water
  • Nimboo paani (Lime juice with water)
  • Fruit juices & smoothies
  • Coconut water
  • Bael juice (wood apple)
  • Aam panna
  • Kaanji
  • Veggie juices
  • Kokum juice


Fried, ready to eat or packaged snacks

  • Baked or roasted alternatives that are oil-free - peanuts, makhanas, chivda, chana, corn flakes, bajra flakes, seeds
  • cutlets - oil free or use minimum cold pressed oil
  • bhel puri, veggie salads, fruit chaat




Jackfruit (kathal), soya nuggets, mushrooms, egg plant



Banana, flax seeds


Packaged salad dressings & sauces

Oil free salad dressings, dips and chutneys


Wheat flour

  • Millets and their flours- bajra, jowar, nachni(Ragi)
  • Amaranth atta
  • Makki (corn) atta


White bread or white flour (Maida)

  • Whole wheat flour bread (However, readymade breads in the market may contain emulsifiers and fat)



  • Many small grained millets like foxtail millets work as good substitute


Plastic ware

Glass and steel ware


Cookware – aluminium, non stick

Steel, iron, earthen ware

Feeling overwhelmed? Do you feel this is not practical? Let us help you with a few pointers on how to action the replacement chart:

  1. Slow and steady wins the race. Don’t try to transform your kitchen over night. Pick one or few items at a time, implement, practice for a few days, get comfortable and move on to the next or next few.
  2. Start with easy actions. The easiest one according to us is salt. If you replace it with Himalayan pink salt, there will be no or minimal change in the taste of your food.
  3. Enjoy the journey. Every single accomplishment needs a pat on the back. Come and share with us through the ‘comments’ section below.
  4. Seek support. Need ideas? Need encouragement? Don’t hesitate to ask in the ‘comments’ section below or raise a query in Q&A. Our natural health enthusiasts will be happy to support you.
  5. Be innovative. Try out healthy recipes from Wellcure. From nut milks to snacks to non grain options, we’ve got you covered!!
  6. Just as health is wealth, knowledge is wealth too. Equip yourself with knowledge about Natural Laws through our blogs. Once you ‘know’, you ‘will’ do it J.
  7. Follow a back to basics approach, home cooked foods to be preferred over packaged ones. Packaged foods give convenience, but are laden with artificial elements. They interfere in your body’s functions and can cause toxin accumulation over a period of time. As per the philosophy of Nature Cure, toxaemia is the underlying cause of all illnesses & diseases.
  8. Don’t worry that ‘oh I cannot eat this, I cannot eat that’. Focus on what you have to add to your plate, the deletions will automatically happen.
  9. Eat your favourite foods, sometimes the way you already eat them and sometimes in their healthy version. Soon you will realise you enjoy the healthy version more!!
  10. Know the source of your kitchen supplies, know the vendor - even for the healthy replacements we mentioned in our chart. Follow the golden rule that as much as an item is close to its natural state of being, the less processed it is and the healthier it will be for you and your family.

We would love to hear any other replacements that you may have tried and worked for you. Do share in ‘comments’ below.

Title image credit: 

Disclaimer: The health journeys, blogs, videos and all other content on Wellcure is for educational purposes only and is not to be considered a ‘medical advice’ ‘prescription’ or a ‘cure’ for diseases. Any specific changes by users, in medication, food & lifestyle, must be done under the guidance of licensed health practitioners. The views expressed by the users are their personal views and Wellcure claims no responsibility for them.

07:52 AM | 16-02-2019

In India maple and agave are imported . So best is to use sweeteners in this order

Dates / raisins / figs
Dates syrup / soaked dates paste / soaked raisin paste
Organic jaggery only if you cannot use dates based sweetening.


10:19 AM | 15-02-2019

Asha - what are agave and maple syrup made of?


10:07 PM | 14-02-2019

And dont tell your family that you have created a healthy dish.. silence is golden :)


10:06 PM | 14-02-2019

Honey may be natural but it is for bees. It is the food for baby bees. Use pure agave syrup or maple syrup instead.


05:38 PM | 14-02-2019

Good one Anchal

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