Friday, November 21, 2014

Kitchen Clean eating Swaps

On the journey to making healthier changes to our eating habits its easier to keep cooking recipes as normal and just trying new healthier ingredients, one meal one day at a time. At first, we just tried one new recipe a week. Here are my family favorites that we use in our home. 
White bread- whole wheat or sprouted  grain breads 
✧ We tend to get the fresh Alvarado street breads they range about $3.99 a loaf at Giant. Ezekiel is good too but dry if its not toasted since its found in the freezer section of the grocery store.

White Sugar or Brown Sugar Honey, maple syrup, Stevia, dates,  maple sugar flakes, applesauce, vanilla, coconut sugar

Sugar is 8X more addicting then COCAINE! Face it your addicted and it will take time to change your taste buds and come off of it. I am addicted to honey I must admit- I use it in replace of sugar for everything.

White Flour  Wheat flour, oat flour, chickpea flour, rice flour, quinoa flour

Sour Cream   Guacamole, Nonfat plain Greek yogurt
My family couldn’t dare eat a baked potato without it at first but it took awhile but now we use guacamole or drizzle olive oil and sprinkle garlic powder on top with lil sea salt! Same with Tacos!!! 

Butter – Olive oil, coconut oil, palm oil, grape seed oil, walnut oil, mashed avocado or Earth Balance Butter
Olive Oil is what we use most in this house. We also would get the Amish Lancaster butter direct from the farmers but cutting out dairy the other options are better.

Oil (for baking) - Applesauce, Greek yogurt, coconut oil(Unrefined), Olive Oil

White rice  organic Brown rice, quinoa, cous cous, barley, oat groats

Mayo- Veganaise 
my husband likes the original best (blue one) says it tastes the most like mayo

Egg (for baking)  1 Tbsp. chia seeds + 3 Tbsp. water, Egg replacement

White Potatoes  Sweet potatoes
We still eat regular baked potatoes at least 1-3 times a month. We grow them in our garden. Lets face it they are low calorie and easy fast side dish! 

Mashed Potatoes – Mashed cauliflower 
I carmelize onions in olive oil, add garlic powder and lil veganaise & almond milk like I add to my mashed potatoes.

Table Salt  Sea salt, herbamare
Ground Beef – Ground turkey, kidney beans
the cost of clean organic local ground beef and turkey is expensive in my home we doctor up kidney beans for most recipes that call for this ingredient mostly by adding carmelized onions and olive oil.

Soy Sauce- Bragg's Amino Acids , Coconut Aminos


Heavy Cream – Almond Milk, Nonfat plain Organic Greek yogurt or evaporated milk

Chocolate Chips  Carob chips, or cranberries

Pasta Whole wheat noodles, spinach noodles, Zucchini ribbons, black beans spaghetti, spaghetti squash, cauliflower “rice”, noodles make from strictly beans!

Thickeners/Starches  Arrowroot
Salad Dressings  Olive oil and vinegar adding in fruit juices or braggs amino for richer flavors
Breadcrumbs – Rolled oats, Panko


Have you tried any of these? Sometimes it takes more then one time of adjusting your taste buds to like something.