Healthy Ingredient Alternatives for Cooking

Cooking healthy requires creativity, especially if you have food intolerances. Here are some of my “go to” alternative ingredient favorites:

  • Egg Substitute Flax meal mixed with water
    Use 1 tablespoon of flax meal mixed with three tablespoons of water. Let it sit for five minutes then wallah!! You have a great tasting, very healthy alternative! Flax is rich in Omega 3 Fatty acids, and helps the digestive system work marvelously!!!
  • Cows Milk Substitute #1- Goats Milk
    My first go to is still in the dairy category, but in the form of a goat, instead of the cow! Cows milk really has a bad rap!! The goat is very good!!! Give it a try, especially if you like the taste of whole milk. It will do your sinuses, your tonsils, and your arthritis a favor, not to mention your digestive system. Goats milk is full of vitamins and nutrients and is absolutely wonderful in recipes. My favorite brand is Meyenberg.
  • Cows Milk Substitute #2 Organic Almond Milk.
    Same consistency as milk and very good in coffee and cereal, I might add. Comes sweetened or unsweetened.
  • Coffee Substitute – Teeccino brand Organic Chicory Root “coffee”
    Although a little caffeine is not bad for most people, for some it can be detrimental. That would be me!! I get all the side effects such as fibroid cysts, jittery nerves, clammy hands, spinal pain, and I’m just not myself!! I’m kind of aggressive after that cup of Joe!! So for me it just nixes the mental alertness that it provides for me. Chicory Root “coffee” is what a lot of people use to got off their caffeine addiction. It’s very tasty and comes in different flavors just like real coffee. My favorite right now is the Maca Chocolate flavor. It actually comes in 10 different delicious flavors. Click here to get trial size samples from Teeccino for one low price.
  • Tea Substitute – Herbal Rooibos Tea
    Just like coffee, all that sweet or unsweet tea has caffeine that might mess with your body. Your best best for the taste of black tea is an herbal tea called Rooibos. It tastes very similar, but has absolutely no caffeine and can be sweetened of course. Rooibos also has the benefit of many antioxidants that work against chronic inflammatory diseases. As well, it does not contain oxalic acid, which contributes to kidney stones and other conditions. Read this for more information on what Rooibos can do for you.
  • Peanut Butter Substitute – Organic Almond or Cashew Butter. All nut butters are pretty good. Different flavors, of course, but the consistency in recipes is there and it tastes good in cookies, and, of course, on bread. If you are only intolerant, and NOT allergic, you could try organic peanut butter. Sometimes, it’s the pesticides and fungus that may be in the regular peanut butter that causes an intolerance in people, not to mention the sugar content. Beware, organic nut butters that are low in sugar are still fattening, but healthy at the same time. Go easy. Just 2 tablespoons a few times a week will do the trick for a Protein boost .
  • Wheat Flour Substitute – Organic “Gluten Free” Brown Rice Flour. Without additives or other flours mixed in, cup for cup, this is the best alternatives for any type of recipe. I use it for baking, gravies, and for breading. It’s absolutely delicious and most people can not tell the difference. Many gluten free flours have an after taste, but brown rice flour does not. You need to get a good brand though. I think it’s important. I use Bob’s Red Mill. The nutrition benefits of Brown Rice Flour are many! It can help lower your blood sugar levels, it can reduce your body weight and it protects against heart disease. As well, if you are gluten intolerant, or if you have Celiac it will keep your digestive system and organs healthy and happy!!!
  • Sugar substitutes – Stevia or Honey
    Stevia’s glycemic load is approximately 1, so that is good for those who suffer from blood sugar imbalances. There is an aftertaste, so sometimes honey is a better alternative, especially for cooking. Honey is a lot sweeter, so less is more. Nutritionally, honey wins! Honey is full of antioxidants, is a wound healer, and can soothe a sore throat almost instantly!

I hope you enjoyed the list! More to come soon. Happy Cooking!!

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  1. I’ve never thought about trying goats milk but now I’ll give it a try. I drink almond milk now. Thanks for the recommendation.

  2. Thanks for these excellent alternative substitutes! My sister was recently diagnosed with diabetes and is also intolerant of milk and and other dairy products. This will help me greatly as I search for healthier meal options when hosting my sister, as well as cooking for my husband and myself.

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