A Guide To Create Your ‘Natural Health’ Kitchen

A practical guide to transforming your kitchen with more natural, minimally processed food choices. Discover simple replacements for everyday staples and take small, manageable steps towards a healthier kitchen for you and your family.

Author Name: Wellcure

Add more natural foods to your and your family’s daily diet with this step-by-step and easy guide.

Eating healthy requires stocking your kitchen with the right supplies. In this article, we tell you a 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 actionable for replacement. This is not an exhaustive list, but a great starting point. Here we go..

S.no.	Item	‘Natural Food’ replacement
1	Table salt (white salt, common salt)	– Rock salt (sendha namak) – for eg: Himalayan pink salt, black salt (kaala namak)- Sea salt
2	Sugar	– Dates paste- Raisins paste- Jaggery
3	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
4	Milk	Plant / nut-based milk such as – almond milk, coconut milk, peanut milk, cashew milk, rice milk
5	Butter	Butter made from nuts & seeds, for eg: peanut butter, cashew butter, sesame butter, etc
6	Cheese	Dairy-free cheese made from cashew paste and spices
7	Cream	Cashew cream or another nut-based cream
8	Yogurt /Curd	Curd from peanut milk or rice milk
9	Buttermilk	– Buttermilk made from above curd- Tender coconut meat or malai ground and watered down
10	Paneer	Tofu, peanut milk paneer
11	Ice Cream	Frozen fruit ice creams, ice creams made using nut milks
12	Rice	Whole unpolished rice
13	Readymade cereals	– Muesli made with whole flakes, nuts and dried fruits – millets & maize (corn) based- rolled oats (not quick-cooking oats)Without added sugars
14	Tea/ Coffee	Herbal teas, preferably homemade
15	Mayonnaise	Dairy-free, egg-free, oil-free mayonnaise
16	Chocolate	Cacao powder, dark chocolate
17	Canned food	Fresh alternatives
18	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
19	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
20	Meat	Jackfruit (kathal), soya nuggets, mushrooms, eggplant
21	Eggs	Banana, flax seeds
22	Packaged salad dressings & sauces	Oil-free salad dressings, dips, and chutneys
23	Wheat flour	– Millets and their flours- bajra, jowar, nachni(Ragi)- Amaranth atta- Makki (corn) atta
24	White bread or white flour (Maida)	– Whole wheat flour bread (However, readymade breads in the market may contain emulsifiers and fat)
25	Sooji	– Many small-grained millets like foxtail millets work as good substitute
26	Plastic ware	Glass and steelware
27	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 activate the replacement chart:

Slow and steady wins the race. Don’t try to transform your kitchen overnight. 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.
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.
Enjoy the journey. Every single accomplishment needs a pat on the back. Come and share with us through the ‘comments’ section below.
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.
Be innovative. Try out healthy recipes from Wellcure. From nut milks to snacks to nongrain options, we’ve got you covered!!
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.
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.
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.
Eat your favorite foods, sometimes the way you already eat them and sometimes in their healthy version. Soon you will realize you enjoy the healthy version more!!
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.

Slow and steady wins the race: You don’t need to transform your kitchen overnight. Start with one or a few replacements at a time. Start with easy swaps: The article suggests starting with salt because replacing it with Himalayan pink salt may cause minimal change in taste. Choose home-cooked foods: The article recommends preferring home-cooked foods over packaged foods. Focus on adding: Instead of worrying about everything you need to remove, focus on adding more natural foods to your kitchen and plate. Know your source: Know where your kitchen supplies come from and choose items that are closer to their natural state and less processed.

Note: The food and lifestyle suggestions in this article reflect Wellcure’s natural-health approach and are intended for general educational purposes. Individual dietary needs can vary based on age, health conditions, allergies, medications, and other factors. For personalised dietary or medical advice, consult a qualified healthcare professional or registered dietitian.

TAGS

whole foods, healthy lifestyle, plant-based diet, healthy eating, Natural Foods, Natural Living, Food Choices, Kitchen, Cooking

COTNENT/ DESCRIPTION

Add more natural foods to your and your family’s daily diet with this step-by-step and easy guide.

S.no.	Item	‘Natural Food’ replacement
1	Table salt (white salt, common salt)	– Rock salt (sendha namak) – for eg: Himalayan pink salt, black salt (kaala namak)- Sea salt
2	Sugar	– Dates paste- Raisins paste- Jaggery
3	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
4	Milk	Plant / nut-based milk such as – almond milk, coconut milk, peanut milk, cashew milk, rice milk
5	Butter	Butter made from nuts & seeds, for eg: peanut butter, cashew butter, sesame butter, etc
6	Cheese	Dairy-free cheese made from cashew paste and spices
7	Cream	Cashew cream or another nut-based cream
8	Yogurt /Curd	Curd from peanut milk or rice milk
9	Buttermilk	– Buttermilk made from above curd- Tender coconut meat or malai ground and watered down
10	Paneer	Tofu, peanut milk paneer
11	Ice Cream	Frozen fruit ice creams, ice creams made using nut milks
12	Rice	Whole unpolished rice
13	Readymade cereals	– Muesli made with whole flakes, nuts and dried fruits – millets & maize (corn) based- rolled oats (not quick-cooking oats)Without added sugars
14	Tea/ Coffee	Herbal teas, preferably homemade
15	Mayonnaise	Dairy-free, egg-free, oil-free mayonnaise
16	Chocolate	Cacao powder, dark chocolate
17	Canned food	Fresh alternatives
18	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
19	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
20	Meat	Jackfruit (kathal), soya nuggets, mushrooms, eggplant
21	Eggs	Banana, flax seeds
22	Packaged salad dressings & sauces	Oil-free salad dressings, dips, and chutneys
23	Wheat flour	– Millets and their flours- bajra, jowar, nachni(Ragi)- Amaranth atta- Makki (corn) atta
24	White bread or white flour (Maida)	– Whole wheat flour bread (However, readymade breads in the market may contain emulsifiers and fat)
25	Sooji	– Many small-grained millets like foxtail millets work as good substitute
26	Plastic ware	Glass and steelware
27	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 activate the replacement chart:

Slow and steady wins the race. Don’t try to transform your kitchen overnight. 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.
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.
Enjoy the journey. Every single accomplishment needs a pat on the back. Come and share with us through the ‘comments’ section below.
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.
Be innovative. Try out healthy recipes from Wellcure. From nut milks to snacks to nongrain options, we’ve got you covered!!
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.
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.
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.
Eat your favorite foods, sometimes the way you already eat them and sometimes in their healthy version. Soon you will realize you enjoy the healthy version more!!
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.