Kiana Ng Yoga

Ever making a recipe but get stuck on trying to make a substitution for a healthier alternative?

It happens to me all the time! I thought I would share a few healthy alternatives that you can use instead of the not-so-healthy options… With many substitutions, you may have to increase or decrease the amount put in or balance it out by changing how much liquids go in if you’re substituting a dry ingredient. Make sure you look up the ratio or change in quantity before putting in the recipe. Don’t assume the amount is equivalent!


While there are endless substitutions for white flour, here are my some of my faves! All great, gluten-free options!

  • Coconut Flour
  • Nut Flours (ex. almond)
  • Brown Rice Flour
  • Teff Flour
  • Chickpea Flour


Personally, I usually only use almond or coconut milk as a substitution. I try to avoid soy milk as I find that it is still highly reactive for sensitive bodies!

  • Almond Milk
  • Coconut Milk


Sure, you can use brown sugar instead of white…But really, there’s no difference; one’s dyed and one’s not, making the negative effects all the same. That’s why I prefer the options below!

  • Stevia*
  • Agave Nectar*
  • Applesauce
  • Dates
  • Coconut Sugar
  • Honey**
  • Maple Syrup**

*My top two choices!

**I find that these two options still react to my body, but if you’re a little shaky on trying the other options, then these are still better than white/brown sugar!


With this one, it really depends on what you’re using the butter for/with! If you’re using it for spread, your choices are more diverse with each option being a possibility. If you’re using it for baking, then I would suggest coconut oil.

  • Avocado
  • Coconut Oil
  • Applesauce
  • Nut Butter

With love,



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