6 Simple Steps to Converting a Recipe to Healthier Ingredients
STEP #1 - Look at fats
- Replace all oils with butter, ghee, olive oil or coconut oil
- Replace margarine or shortening with butter
STEP #2 - Look at flour
- Replace white flour with a whole grain flour – spelt, kamut and even whole wheat are alternatives. Often need more whole grain flour than recipe calls for or less liquids.
- Explore the use of other grains as well as combinations of grains.
- Explore soaking of grains (see recipes in The Guide to Healthy Eating by Dr. David Brownstein, MD and Sheryl Shenefelt, CN or Nourishing Traditions, by Sally Fallon)
STEP #3 - Look at sweeteners
- Replace white sugar with a natural sweetener (see conversion chart below)
STEP #4 - Look at meats
- Use grass fed, organic or free range meats instead of commercial meats laden with antibiotics and hormones. Grass-fed preferred versus grain-fed.
STEP #5 - Look at canned items
- Use fresh items and second best frozen items where possible. Some canned tomato products are sufficient, preferable buy organic
STEP #6 - Look at dairy products
- Use whole milk, organic dairy products (low heat pasteurized preferably and raw dairy is optimal if accessible)
Conversion Chart to Replace White Sugar:
Rapadura |
1 to 1 |
Maple Sugar |
¾ to 1 |
Maple Syrup |
¾ to 1, reduce liquid by 3 tablespoons |
Raw Honey |
2/3 to 1, reduce liquid by ¼ cup |
Brown Rice Syrup |
¾ to 1, reduce liquid by ¼ cup |
Blackstrap Molasses |
¾ to 1, reduce liquid by 5 tablespoons |
Agave Nectar |
¾ to 1, reduce liquid by
1/3 cup |
Stevia |
¼ teaspoon to 1
|
General rules: If substituting liquid for dry sweetener, either decrease the liquids by 1/4 cup per cup of sweetener, or add 1/4 cup flour. Add 1/2 teaspoon baking soda per cup of liquid added and decrease baking powder by 2 teaspoons. If soaking grains, only use baking soda. |
More Information:
Come join us this Saturday, May 5th for an event Sponsored by Whole Foods Market
Enjoy samples from The Guide to Healthy Eating and coupons from Whole Foods Market!
Enjoy a new lecture from Dr. David Brownstein, MD and Sheryl Shenefelt, CN discussing how to shop for healthy foods and which foods to avoid!
CLICK TO SIGN UP NOW - ONLY $30 - SAVE $5
(at the door its $35)
RATE INCLUDES A FREE BOOK!
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