Choosing Healthy Substitutes in Cooking

Many people are concerned that they will have to completely change their diet or give up foods that they have always enjoyed in order to eat healthily and gain health, but this is really not true. Of course, if you are addicted to junk food like processed desserts and fast food fries, that will have to go eventually, but you don't have to stop cold-turkey. And as you gain health, you will find that your tastes change. You will crave junk food and sweets less and less, and you will become more and more satisfied with healthy alternatives. There are lots of delicious, natural alternatives you can substitute for old favorites as you transition to a healthy, happy lifestyle. These will quickly become your new favorites! It just takes a little education and a little planning.

Let's start with your favorite recipes. You can continue to cook and enjoy all of your favorite foods. Just learn how to modify them using natural ingredients. Whenever you can, use low fat milk in recipes. Of course, this will not work for some recipes that call for whipped cream or heavy cream, but there are lots of recipes that will prepare perfectly well using these alternatives. I use powdered milk for all my cooking needs. It is less expensive and works well in every recipe I have ever used it in. And remember that whipped cream, heavy cream, and whole milk are not "bad". There are no "forbidden foods" when you are eating to gain health. What you are aiming for here is developing the habit of making mindful choices. Think about your ingredients, and make the best choice in each individual instance.

Substitute lean meats, poultry, and fish, for fatty alternatives. This is an easy substitution that spares you quite a bit of saturated fat and promotes healthy circulation. Be sure to drain the fat off hamburger and blot it from other meats as necessary. Buy tuna fish and canned chicken packed in spring water - not in oil. When these meats are packed in oil, it is usually a hydrogenated vegetable oil, and that is something you don't need. The one exception to this is that you will want to eat fatty fish like salmon in it's own natural oil. The natural oil of salmon contains omega 3 fatty acids that are wonderful for maintaining healthy skin, hair, and joints. Omega 3 fatty acids coat the myelin sheath of the central nervous system and help it to function properly. They are simply wonderful all-around for overall good health.

Use beans, eggs, and unsalted nuts as protein sources at least once or twice a week. Properly prepared, you will be surprised at how satisfying these choices can be. Of course, eggs always make a nice main dish as an omelet, quiche or frittata. You can also boil them and chop them up for egg salad or add them to green salad. There is really no end to the many uses you can find for eggs. Be sure to buy free range eggs. Eggs that come from caged hens are full of adrenaline. Consuming this adrenaline just adds to your stress level. Look for eggs from hens that have been fed a healthy diet. You can find eggs from hens that have an organic diet and/or a diet rich in omega 3 fatty acids. These eggs cost a bit more, but they are worth it in flavor, nutrition, and even in performance. I have found that free range, natural eggs are more attractive when cooked alone, produce better baked goods and consistently perform better when used for recipes like egg-drop soup.

Nuts are delicious in salads, as snacks, and added to all kinds of things. Add them to breads, cakes, cereals, pancakes. Let your imagination be your guide! You can't go wrong with nuts. Be sure to choose nuts that are not salted and are not prepared with hydrogenated oils. The natural oils found in nuts are a good source of omega 3 fatty acids, but hydrogenated oil interferes with the effectiveness of good oils. Avoid hydrogenated oils at all costs. Instead use natural, non-hydrogenated oils like peanut, olive, walnut, almond, and many more choices you can find at your local health food store.

Of course beans of all kinds can be prepared with little or no meat, or as much meat as you like! Beans are a wonderful source of protein and add fiber to the diet. This, of course, helps with digestion and is a good defense against colon cancer. Be sure to choose lean meats to use in your beans or just use a soup bone for flavor. If you want meatless beans, use this little vegetarian's trick for full, rich flavor. Add a dollop of butter or olive oil at the onset of cooking. (Don't use margarine. It is a hydrogenated

oil.) Your beans will have a rich, delicious, satisfying flavor.

In baking, whenever a recipe calls for flour, be sure to substitute at least half whole wheat flour for white flour. Of course it is best to use whole wheat flour entirely, but you may need to work up to this if you are not used to whole wheat products. You can cut shortening out of baking altogether by substituting unsweetened applesauce plus a tablespoon of non-hydrogenated oil. Substitute natural sugars (like raw sugar) honey, molasses, or cane syrup for refined sugar. Be sure to adjust your liquids accordingly if you use a honey or a syrup as sweetener. This may take some experimentation.

When you are eating to gain health, it is important that you remain mindful of your choices and remember that your health is in your hands. By taking a few moments to plan and shop carefully before preparing your meals, you can transform your dining experience to one that is filled with healthy satisfaction.

Here are a few delicious, healthy recipes to get you started!

Healthy Harvest Breakfast Bread

www.associatedcontent.com/article/1083177/healthy_harvest_breakfast_bread.html

Sweet Wheat Bread

www.associatedcontent.com/article/1029990/sweet_wheat_bread_recipe.html

Light & Delicious Cornucopia Cornbread

www.associatedcontent.com/article/1138600/light_delicious_cornucopia_cornbread.html