You know by now, that I love new recipes! What you may not know, is there are a few “changes” that these recipes automatically go through, before they are made at our house.
These substitutes are as follows:
Whole White Wheat Flour used in place of All Purpose flour: White Wheat has the same nutritional benefits as Whole Wheat, without the heavy Wheat taste. This is because it comes from a lighter colored stalk of wheat. If you can find a hi-gluten version, it can be used in everything from making a roux for white sauce, to baking a cake. This is one of the ways I can feel better about making my family a coffee cake, for example, because I know it has some nutritional value now. I get my Whole White Wheat Flour Hi-gluten, from Glen’s Bulk Food Store in Pleasantview.
Sea Salt or Kosher (or Coarse) Salt in place of Iodized: Sea salt is harvested from evaporated seawater and receives little or no processing, leaving intact the minerals from the water it came from. Sea Salt is a fantastic choice, especially if you can find a good quality one that does not contain any anti-clumping agents and other additives. It contains many essential minerals, (up to 80 trace minerals such as iron, magnesium, sulfur, calcium, potassium, manganese, zinc and iodine) which the body heavily depends on. These minerals help the body to neutralize acids and to regulate the functions of muscles.
Don’t think you can tell a difference between sea salt and iodized salt? Next time you have the sniffles, try making up 2 separate saline solutions in warm water using different salts, I GUARANTEE you, you’ll experience a difference. Iodized burns like you got pool water in your brain, sea salt is just mildly salty and very soothing.
Kosher salt isn’t iodized either, so it doesn’t impart the weird iodine flavor that table salt has. Kosher salt brings out foods’ natural flavors, while regular table salt just makes things taste salty. I use Kosher for making meat rubs & seasoning pasta water.
Ok, that’s not true. I make ONE thing that can’t use olive oil, and it’s Spiced Crackers. This HAS to have veggie oil or its super gross. BUT other than that, this is the only oil we use for everything including desserts. I get it at Aldi’s.
A lot of people seem to think that anything labeled as “vegetable oil” is good for you. NOT AT ALL! Most of what is labeled as “vegetable oil” is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents). Olive oil is more than good fat; with the increasing popularity of the heart-healthy Mediterranean diet, olive oil has become one of the most studied cooking oil. Rich in the good monounsaturated fats, olive oil has been identified as a heart disease preventative as it lowers cholesterol.
Real Butter vs. Margarine: One of the most healthy whole foods you can include in your diet is butter. I know what you are saying, “Isn’t butter bad for you? I thought margarine and spreads were better because they’re low in saturated fat and cholesterol?” NOPE! Butter is truly better than margarine or other vegetable spreads. The list of butter’s benefits are impressive: providing Vitamins A, E, K & D, and rich in trace minerals, especially selenium, a powerful antioxidant. Cholesterol is needed to maintain intestinal health, but is also needed for brain and nervous system development in young children. While vegetable oil spreads may be cheaper, you’d never eat them again if you knew how they were made….
All margarines are made from assorted vegetable oils that have been heated to extremely high temperatures. This insures that the oils will become rancid. After that, a nickel catalyst is added, along with hydrogen atoms, to solidify it. Nickel is a toxic heavy metal and amounts always remain in the finished product. Finally, deodorants and colorings are added to remove margarine’s horrible smell (from the rancid oils) and unappetizing grey color. Gross! Click here for a full article.
Raw Organic Sugar rather than Refined White Sugar: While no sugar is “healthy”, Raw sugar has more of the vitamins and minerals that are naturally-occuring in the sugar cane, which means that it’s less of an ’empty carb’ than white sugar. White sugar is made by adding chemicals to bleach it out and processing it to make it look uniform. Raw sugar is made by evaporating sugar cane juice without adding chemicals and with a lot less factory processing.
The world’s healthiest foods are whole foods — foods that have not been processed. Why? The nutrients in whole foods have a natural synergy with one another — that is, they work best in and are most beneficial to the body when they are taken together. So when you pull some or all of the fat out of milk, you throw its nutritional profile out of whack. Basically, you discard all of the health benefits when you discard the fat. Read more.
Guess what, healthy dietary fat will NOT make you fat. We’ve been taught for years that dietary fat is the root of all evil. But we need healthy fat in our diet for proper body composition and long-term weight maintenance. The key factor here is knowing the difference between good fats and bad fat.
Dieting or not, did you know 20% of your daily calories should be in healthy fats? Like real milk, butter, eggs, cheeses, avocados, fish & nuts.
Did you know your body goes into “fat storage mode” if you don’t provide it with these things? That last 10 pounds you are wanting to lose may just stay there for good, because it’s your bodies last attempt to keep some of the fat you are denying it, to absorb vitamins, digest properly, maintain health, give you energy and create healthy skin, hair, and nails.
Brown rice is higher in fiber than white, because it still has some of the bran attached. Plain white rice has far less Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folacin, Potassium, Magnesium, Iron and over dozen other nutrients than brown.
Brown rice is not only better for you, but it’s better for the environment than white rice too. So what’s the difference? Read the full article here.
These simple “Ingredient Makeover” steps are an easy way to feel better about the things you feed your family while still allowing you full flavor, full fat, and just the right kind of salty, DELICIOUS foods!!!!