When we think about food substitutions, it is almost about eliminating something. Low-fat cooking, sugar-free products: these are just a few of the more common examples. Being true to my philosophy on a healthy diet, I believe that substitutions have a greater purpose: ADDING nutrients!
Below I have listed some of my favorite, and sometimes unusual substitutions that help turn the most common dishes into superfoods.
I was watching a cooking show about meatloaf. The chef was using saltine crackers soaked in milk, which is a very traditional way to do meatloaf – right up there with breadcrumbs. What I have found is that you get wonderful results using rolled oats in place of the crackers or breadcrumbs. Although oats are also processed, they are less processed and still resemble the whole grain.
I didn’t believe this when I first heard about it, but it is true! Spaghetti squash is a wonderful substitute for traditional spaghetti and rice in some of your favorite recipes. Just bake the spaghetti squash, allow to cool slightly, and scrape out the strands with a fork. Rinse with cold water to maintain crispness if the recipe allows, or just serve immediately when it needs to be warm. You will be amazed at how flavorful your recipes are with this substitution
This one is a little geeky but it is hard not to be fascinated. We all know that protein is critical to a healthy diet. Proteins are configurations of amino acids, but so are enzymes. Enzymes are present in raw foods (meat and vegetables) and assist in the digestion of that food. The extra cool thing about getting your protein through enzymes is that your body has to do a lot less work. Where we have to break down proteins into the individual amino acids in order to rebuild proteins, we can also build proteins from a supply of enzymes. This can be handy when balancing the grocery budget.
Dairy products are such a huge staple in our culture, but in truth, roughly 80% of the world population does not digest it well. Cow’s milk is by far the most difficult. Fortunately, coconut milk offers a tasty alternative. Check out my website for coconut whipped cream, creamy ranch dressing, and cream of mushroom soup (which makes wonderful gravy and scrumptious green bean casserole).