These substitutes naturally contain nutrients.
ARROWROOT POWDER
The arrowroot plant is a starchy topical herb. It is easy to digest and can be used in replace of cornstarch in any recipe. Just remember it thickens before it boils, do not overcook it as it will thicken more as the food cools.
BAKING POWDER
There are different kinds of baking powder available. Some are healthier than others. The best baking powder is made of tartaric acid and cream of tartar (a combination of yeast and grape compounds that come from sediment deposited in wine casks due to fermentation). It acts quickly so batter should be used immediately after the baking powder is mixed into it.
Phosphate baking powder is made of calcium and sodium phosphates. Due to its high sodium contact it poses potential health risks.
Double-acting baking powder also has potential health risks because it contains sodium aluminum sulfate. Aluminum is stored in the brain stem and has been associated with neurological disorders such as Alzheimer's. There are Aluminum FREE baking powders available at your nearest health food store.
BARLEY MALT CONCENTRATE
This is a sweetener that is great for people with diabetes and for those who are concerned with calorie intake as 1 tsp. contains 3 calories.
BLACKSTRAP MOLASSES
Blackstrap Molasses is very high in minerals and iron! Your body utilizes it easily and is good to add to infant formula. Blackstrap Molasses and barley malt are excellent sweeteners.
CAROB
Carob is high in calcium, Vitamin B's, magnesium, and pectin. You can substitute chocolate with carob powder. Since it is low in fat it doesn't have the preservatives in it that chocolate does. It has little sodium and contains 8% protein. It comes in several different forms such as: powder, chips or drops, liquid and candy.
DRIED FRUIT
Buy organically grown, unsulfured ones that contain no preservatives.
FLOUR
White flour has no nutrients as they are all lost during the milling process. Use rye flour, corn flour, oat flour, rice flour, kamut, spelt, nut flours, coconut flouretc to replace white flour. I often replace flour with brown rice flour 1:1 and add 1 tsp. xanthum gum for every cup of flour I am using. If you are making muffins or cakes you will need to add oat bran to keep it from getting too sticky. When you are starting to eat gluten free (if that is what you are choosing) it can be a little tough at first to figure out the right substitutions and if you are like me had many failed attempts at things turning out. Black beans can also be used in place of flour in some recipes like brownies.
MILLET
Millet has often been called "the king of cereals". It is very high in protein and easy to make. It is less allergenic than wheat and naturally alkaline. Other than Quinoa and Amaranth, Millet has the most complete protein of any grain. If you can get it into your diet twice a week that is great. Millet is also a good food for those that have sugar problems. Add cut up dried fruit to millet and cook as a cereal. This is also a good food first cereal babies as it is easy to digest. This is also good for people with colitis, ulcers, urinary disorders and acidosis. Helps to keep cholesterol in balance as well.
PEANUT BUTTER
Better to eat fresh ground nut butters or a peanut butter that is unhydrogenated. Check the health food store for unhydrogenated nut butters.
SUGAR
Cane sugar, corn syrup, dextrose, glucose and sucrose should be completely avoided. Replace sugar with uncooked, unfiltered, raw honey (using 1/2 cup of honey instead of 1 cup sugar and reducing the amount of liquid by 1/4 cup, unless the recipe doesn't call for any other liquid add 3 tbsp. of flour). You can also use maple syrup, unsulfured molasses, purees, fruit juices, apple sauce, barley malt syrup and rice malt syrup.
TAMARI SAUCE
Tamari sauce is an excellent source of protein. Pick one without added MSG. Tamari is a better choice than soy sauce because it is naturally fermented and preserved. Commercial soy sauce contains preservatives and other additives, including MSG. It is naturally salty so you do not need to add salt to your meal. Tamari is a great sauce to use when browning mushrooms and onions instead of butter or oil. Nice to add to stir fried vegetables, soups, casseroles, nut burgers. Add at the end of the cooking process to protect the enzymes and nutrients it contains.
COCONUT OIL
I love replacing butter with coconut oil in my baking. I even add a tbsp. to my oatmeal or quinoa breakfast cereal in the morning. Can be used to replace oil and butter. Spread it on your toast, rice cakes, banana bread and whatever else you can think of. There are too many health benefits to mention for this one food.
I hope these substitutions can help you in your kitchen! Don't be overwhelmed by them. A little at a time and you will get better results and there is a higher chance of you sticking to it. Simple changes....one step at a time.
On the weekend I took part in a Acid/Alkaline Diet Bootcamp and will be sharing with you what I learned on food combining on my next blog post.
Yours in health,
Kristy Kurtz
Certified Holistic Nutritionist
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