“Super Substitutions” getting nutrients naturally! – Part One

Happy Saturday Everyone! I hope you are enjoying your start of the summer season. Probably for most of you, school is out and you able to get outside whether it be for gardening, camping, hiking, yard work, or garage sales! Tonight’s post will be part one about “Super Substitutions” and products that can be incorporated into your recipes in place of foods that are not as healthy.

AGAR-AGAR. Also called kanten, agar-agar is a sea vegetable that grows abundantly in Japan’s coastal waters, is high in trace minerals and a has mild laxative action. It is available in bars, flaked or powdered. One teaspoon of powdered agar-agar can be sprinkled over stewed prunes to aid regular bowel movements. It produces a clear, firm jelly and is suitable for vegetarians who choose not to use gelatin products.

APPLESAUCE. This is one of my favorite substitutions and I use applesauce in cakes and muffins and love homemade apple butter in place of butter or sugared jams. Simply core and cut up apples, leaving the skins on, and puree them in a food processor. Add a little honey to sweeten, a little cinnamon for flavor, and if you wish, a little lemon juice to help it stay fresh longer. Apples can be frozen in this form until needed for a recipe. To make apple butter, put the pureed apples with honey to desired sweetness in a roasting pan. Place several cinnamon sticks on top (or sprinkle with powdered cinnamon) and bake at 250 degrees for six to nine hours, until desired thickness is reached. Preserve it in a jar, stored in the fridge for delicious homemade apple butter.

ARROWROOT POWDER. The arrowroot plant is a starchy tropical herb. The rhizomes (underground stems) are used to make a powder. It is easily digested, even by infants, and can be used to thicken soups. gravies, fruit desserts, and fruit pies. Arrowroot can be substituted for cornstarch in any recipe. Since it thickens before it boils, do not overcook it. As the food cools to room temperature, it will thicken even more, so be careful not to use too much.

BAKING SODA. Baking soda is used as a leavening agent to help baked goods rise. It is not healthy for consumption due to its high sodium content. However, it is an excellent nontoxic cleanser for use in the kitchen and bathroom and is also a good deodorizer, especially for the refrigerator. Use it to clean fixtures, countertops, and sinks and be sure to rinse well. Baking soda makes a great cleaning product for people with extreme sensitivities and chemical allergies. It is the go-to cleaning ingredient in our home. As a substitute for baking soda, use a low sodium aluminum free baking powder such as Rumford’s using two parts baking powder in place of one part soda.

BARLEY MALT CONCENTRATE. Barley malt concentrate is a sweetener that is especially good for people with diabetes and for those who are watching their caloric intake. It comes in a powder form and is highly concentrated, although 1 teaspoon contains only three calories. It takes only a few grains to sweeten a cup of tea and leaves no bitter aftertaste. You can also use it as a substitute for sugar in recipes for baked goods.

BLUE CORN. Blue corn has a high protein content, a unique color. and an unusual flavor. It is generally ground into a meal and made into chips, muffins, pancakes, tortillas, and other baked goods. The chips are now often available in local supermarkets (and a personal favorite of mine!)

PART ONE OF HEALTHY EQUIVALENTS:

Conventional Ingredient: 1 ounce of baking chocolate. Use 3 tablespoons of carob powder plus 2 tablespoons of water or 3 tablespoons of carob chips as a healthy equivalent.

Conventional Ingredient: 1 teaspoon baking powder. Use 1 teaspoon of aluminum free baking powder or 1 teaspoon of tartrate baking powder or 2 teaspoons of arrowroot powder as a healthy equivalent.

Conventional Ingredient: 1 teaspoon of baking soda. Use 1 teaspoon of cream of tartar or 2 teaspoons or arrowroot powder or 1 teaspoon of aluminum free baking powder as a healthy equivalent.

Conventional Ingredient: 1 cup of beef bouillon. Use 1 tablespoon of miso in 1 cup of water or 1 cup of vegetable broth or 1 cup of Vegex all-vegetable bouillon as a healthy equivalent.

RECIPES:

GLUTEN FREE BLUE CORN MUFFINS. Take 1/2 cup of tapioca flour or starch, 1 1/4 cup of blue corn meal, 1/3 cup of sugar substitute, 1/2 teaspoon baking soda, 1 teaspoon baking powder, 1 teaspoon sea salt, 1/2 teaspoon of xanthan gum, 1/4 cup of oil of choice, 2 eggs, 1 1/4 cup of almond milk. Preheat the oven to 400 degrees and lightly grease a mini muffin pan with cooking spray. In a mixing bowl, whisk together the tapioca starch, blue corn meal, sugar and baking soda, baking powder, salt and xanthan gum. Make a well in the dry ingredients. To the well, add the oil, eggs and almond milk. First whisk the wet ingredients together and then combine them with the dry ingredients. Fill each of the mini muffin tins about 3/4 full and bake for 10-12 minutes or until a toothpick inserted in the center of the muffin comes out clean. Cool briefly before removing from the muffin tins.

HOMEMADE APPLESAUCE. Take 8 large apples peeled, cored, and cut into quarters, 1/4 cup fresh lemon juice from about 2 lemons, 1 teaspoon ground cinnamon, 1 teaspoon pure vanilla extract, 2 tablespoons of brown sugar or maple syrup if you choose, 1/2 cup of water. Use a 6 quart slow cooker. Place the apple wedges into the bottom of your cooker. Add the lemon juice and cinnamon. Pour in the vanilla and stir in the sugar and water. Cover and cook on low for 4-6 hours. When the apples are super tender, mash with a potato masher or large fork. If you prefer a very smooth texture, you can puree it in a blender in batches. Our family prefers it chunky. This recipe freezes very well in small containers so you can have it year round!

Have a fabulous rest of your weekend! Next week will be part two along with some additional healthy equivalents and recipes!

“Management is doing things right; leadership is doing the right things.”