Items To Substitute
Suggested Substitutions For a
Healthier Eating and Cooking Experience
If you are interested in making a recipe healthier, I suggest the substitutions listed in this article. They are in keeping with my commitment to cooking and eating foods that are healthy and offers the highest nutritional benefits.
Many of the suggested items can be readily purchased either at your local grocer or at a store such as Whole Foods, Sprouts or Natural Grocer.
Many of the suggested items can be readily purchased either at your local grocer or at a store such as Whole Foods, Sprouts or Natural Grocer.
- Instead of Butter or Margarine try Earth Balance Buttery Spread or Earth Balance Shortening
The Benefit: The suggested substitutions are non hydrogenated, meaning that they won't clog the arteries like saturated and hydrogenated products. I prefer the following oils: Olive, Vegetable, Safflower, Macadamia Nut and Sesame Seed. Please note that these oils are better for the heart and assist with lowering high cholesterol. You can find further information on cooking oils by reading my article, “Healthy Cooking Oils”. - Instead of White Sugar try Turbinado, Raw Cane Sugar, Stevia or Agava Nectar
The Benefit: White sugar has been stripped of minerals and bleached. If used sparingly, barley, rice or maple syrup are also good alternatives to sugar. - Instead of Cow's Milk try Almond, Rice or Soy Milk
The Benefit: The suggested substitutions are gentler on the digestive system. In addition, cow's milk can create mucus which may overload the kidney system. - Instead of White Rice try Brown Rice
The Benefit: White rice has been stripped of its natural fiber and nutrients. Enriched white rice means that all nutrients have been stripped, with some of the nutrients added back. Brown rice has more fiber with its B vitamins and other nutrients maintained. It is suggested that short grain rice is served in the winter months, with long grain rice cooked during the warmer months. - Instead of Table Salt try Sea Salt
The Benefit: Keep in mind that table salt is pure sodium, while sea salt still maintains its minerals. - Instead of Peanut Butter try Almond or Cashew Butter
The Benefit: Prepared peanut butter has added fat and sugar, and may cause an allergic reaction. Almond and cashew butter has less sugar and added oils. - Instead of Seasoning Salt try Herbamare Organic Herb Seasoning Salt
The Benefit: Herbamare is organic with far less sodium and no added chemicals. - Instead of All Purpose White Flour try Unbleached Whole Wheat Pastry or Spelt Flour
The Benefit: Whole wheat and spelt flours have a higher percentage of fiber.White flour is stripped of its minerals, with the nutrients added back in after it is milled.