5 Steps to a Healthier Recipe!

 

Many of your favorite recipes can be altered to make them healthier.  Simply replace some of the ingredients using the steps and ideas below and then test the recipe.  Some varying of proportions may be necessary to get the desired results but the effort is worth it in the long run!   

STEP #1 - Look at fats

• Replace all vegetable or canola oil with butter, ghee, olive oil, or coconut oil.
• Replace margarine or shortening with butter, palm oil or coconut oil.

STEP #2 - Look at flours

• Replace white flour with a whole grain flour – spelt, kamut, and even whole wheat are possible alternatives. Often you will need more whole grain flour than recipe calls for or less liquids.  Gluten-free flours such as coconut flour, arrowroot flour, brown rice flour, and nut flours can also be used.
• Explore the use of nuts as well as combinations of grains and nuts.
• Explore soaking of grains for easier digestibility.

STEP #3 - Look at sweeteners

• Replace white sugar with a natural sweetener such as sucanat, maple sugar, raw honey or maple syrup.  If using a liquid sweetener, then you may need less of the liquid ingredients in the recipe, or more of the flour.
• Try stevia in your recipes - an herb that doesn't impact blood sugar

STEP #4 - Look at meats

• Use grass-fed, organic, or free-range meats instead of commercial meats laden with antibiotics and hormones. Grass-fed is preferred over grain-fed.
• Buy processed meats that are free of nitrates and nitrites.
• Shop at local farms where you know the practices of how they raise their meats - find one at www.eatwild.com
• Buy online from grass-fed companies such as US Wellness Meats

STEP #5 - Look at dairy products

• Use whole milk, organic dairy products.  Try to find low-heat pasteurized (or raw dairy if accessible).
• Replace condensed milk with real milk or yogurt and a natural sweetener.
• Use plain yogurt and add stevia or fresh fruit instead of buying sweetened yogurts.
• Use yogurt or even kefir instead of milk if you have digestive issues.

Other Ideas for Healthier Recipes!

• Use natural, whole ingredients for your recipes.
• Avoid canned ingredients.
• Avoid the whites (sugar, flour, salt, pasta).
• Shop for items at a health food store or health aisle of your local grocer to avoid items with unnecessary additives or preservatives.
• Buy items with only the ingredients you would recognize as necessary to make that item.
• Make sure you can pronounce all ingredients on the item you are buying to add to your recipe.
• Use organic items in your recipe, if available.
• Shop from your local farmers' market or from a local farmer whenever possible (resource online at www.localharvest.org).