Clean Eating {step 4} Oils, Salt + Seasonings

I have found that by just making one healthy swap in our food choices a week is really easy for our family.  If I do it for a year, that is 52 clean eating swaps!  That is amazing to me.  Already we have added in more fresh veggies and fruit (step 1) to our snacks and meals.  We are drinking more water and no pop (step 2).  Last week for Thanksgiving, I used maple syrup (step 3) for our sweet potatoes instead of brown sugar and made a pumpkin bread with honey and coconut flour. 

I am learning all of this right along with you, so I am sure I am not covering everything.  But that is why I am focusing on just the basics for beginners.

This week we are focusing on the types of oils we use for cooking and baking.  Also clean salt and seasonings.

clean eating for beginners step 4 oils

Not Clean-approved oils ::

canola oil

corn oil

vegetable oil

soybean oil. 

I am sure there are others but I think these are the most common.

Vegetable oil has been a staple in our house. I thought it was our only choice when baking.  I have learned that is simply not true.  You can replace it with organic applesauce with equal measurements.

Clean Oils ::

Coconut oil 

Let me just start by saying that I have fallen in love with coconut oil!  If you are not using it yet, this is what I would recommend for this week.

Coconut oil has so many health benefits and is much healthier for you to use when baking. 

I use it to make our stove top popcorn, for baking, and sauteing veggies.  So yummy!

Olive Oil 

Virgin is best to use on high heat for stir fry or sauteing. Extra Virgin is great for dressings or marinade.

Grapeseed Oil

This has a high flash point so it is safe for sauteing, baking or frying.

Reading the label.  If it has words like refined or hydrogenated then it is not clean eating approved.

Salt and Seasoning ::

Celtic Sea Salt

This is an unrefined salt that contains the clean minerals your body needs. Refined or table salt is not good for you. 


The Gracious Pantry has a great clean recipe for an all purpose seasoning and taco seasoning.

Again, read your labels and avoid anything with MSG in it. 


So, what do you think you will change this week?  Will it be the coconut oil?

Do you have any to add to the approved or not approved list?  Let me know!


2 thoughts on “Clean Eating {step 4} Oils, Salt + Seasonings

  1. stove top popcorn is nice, but as I have started eating better I’ve found an amazing recipe that I was very surprised how well it works -microwave air popped popcorn. It only takes three tablespoons of kernels In a paper lunch bag. You roll the top of the bag over once or twice to keep it closed and then put it in the microweve for 1:40 seconds. It’s really nice and only 31 calories per cup! I usually put coconut oil or olive oil on my popcorn so I’m glad I’m not the only one. Haha! Hope this helps!

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