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This for That

Health Notes from Dr. Liz

Monday, January 6th, 2014 @ 10:00 AM

Switching up ingredients not only is the “spice of life” but you may also gain some nutritional perks when you trade out a traditional ingredient for a potentially healthier alternative. Here are a few to get you started.

Use this: Organic coconut sugar
For that: White granulated sugar

Use 1:1 in recipes: coconut sugar’s different profile of sugars and touch of fiber called inulin (a prebiotic) may help slow absorption of sugars into your system, avoiding a spike in blood sugar.


Use this: Hemp milk
For that: Cow’s milk

Lower in protein than the real thing but a good source of essential Omega–3 fats and some trace minerals not found in cow’s milk. A tasty non–dairy/lactose–free choice for use as creamer or over cereal.


Use this: Barley malt syrup
For that: Brown sugar

Made from sprouted whole barley grain, providing a less intense level of sweetness with small amounts of trace minerals—zinc and copper.


Use this: Red Palm oil
For that: Butter or cooking oil

Red for a reason thanks to small amounts of health-boosting carotenes that help protect eye health and act as antioxidants.


Use this: Date syrup
For that: Molasses

This syrup is a perfect molasses substitute and is spectacular stirred into a cup of coffee, added to baked goods, drizzled over goat cheese, or licked straight off your fingers.


Use this: Liquid Aminos
For that: Soy sauce

Outrageously versatile, Bragg Liquid Aminos all–purpose seasoning is a certified non–GMO liquid protein concentrate derived from healthy soy beans and contains 16 amino acids.


Use this: Ground flax seeds
For that: Egg in baking and cooking

Add 1 tablespoon ground flax seed with 3 tablespoons warm water, let sit until a gel forms and use for 1 egg in recipe (pancakes, quick breads). Adds essential Omega–3 fats, fiber and trace minerals like zinc and manganese.

Enlarge Images

Madhava Organic Coconut Sugar

Use this: Organic coconut sugar For that: White granulated sugar

Hemp Milk

Use this: Hemp milk For that: Cow’s milk

Use this: Barley malt syrup  For that: Brown sugar

Use this: Barley malt syrup For that: Brown sugar

Use this: Red Palm oil  For that: Butter or cooking oil

Use this: Red Palm oil For that: Butter or cooking oil

Use this: Date syrup  For that: Molasses

Use this: Date syrup For that: Molasses

Use this: Liquid Aminos  For that: Soy sauce

Use this: Liquid Aminos For that: Soy sauce

Use this: Ground flax seeds  For that: Egg in baking and cooking

Use this: Ground flax seeds For that: Egg in baking and cooking