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spice substitutions

Spice Substitutions And DIY Blends

There’s nothing worse than being in the middle of a recipe and realizing you’ve run out of something. Or you go to the grocery store to buy supplies and they’re out of whatever it is that you need.

While the best option is to have a Preparedness Pantry, the good news is there are ways to make substitutions so you’re not caught in a lurch. Some of these substitutions come in super handy simply because you can save money by easily substituting one spice for another.  For example, I never buy chervil or mace, which tend to be more expensive, and use their substitutes instead. And sometimes making a blend yourself allows you to modify a blend to your personal preferences.

Here are some of my favorite ways to replace spices. Where the recipe does not give a measurement it simply means the substitution is to use and equal amount of the other spice. All spices listed are either dried or powdered.

Spice Substitutions

  • Allspice: 1 tsp ground cinnamon + ½  tsp ground nutmeg
  • Cardamom: ground ginger
  • Chervil: tarragon or parsley
  • Cilantro: parsley
  • Mace: ground allspice or ground nutmeg
  • Rosemary: thyme or tarragon or savory
  • Savory: Thyme or marjoram or sage
  • Tarragon: fennel seed
  • Thyme: basil or marjoram or oregano or savory

DIY Spice Blends

  • Apple or Pumpkin Pie Spice: ½ tsp cinnamon + ¼ tsp ground nutmeg + ⅛ tsp allspice + ⅛ tsp ground ginger
  • Brisket Rub: ¼ cup smoked paprika + 3 Tbsp sugar + 2 Tbsp garlic salt + 1 Tbsp black pepper + 1 Tbsp onion powder + 1 tsp cumin powder + 1 tsp chili powder - This is enough for a 5 pound brisket
  • Chai Tea Powder - 1 Tbsp cinnamon + 1 tsp ground cardamom + 1 tsp ground ginger + 1 tsp nutmeg - steep in black tea to make chai tea
  • Chili Powder - 2 Tbsp paprika + 2 tsp oregano + 1 ½ tsp ground cumin + 1 ½ tsp garlic powder + 1 tsp onion powder + ¼ tsp cinnamon + cayenne pepper to taste
  • Everything But The Bagel - 1 Tbsp dried garlic + 1 Tbsp dried onion + 1 Tbsp poppy seeds + 1 Tbsp sesame seeds + 2 tsp kosher salt
  • Fajita Seasoning - 1 Tbsp chili powder + 1 tsp oregano + ½ tsp cayenne pepper + ½ tsp black pepper +½ tsp sea salt + ¼ tsp garlic powder + ⅛ tsp onion powder
  • Garlic Salt: 1 Tbsp sea salt + 1 tsp garlic powder + 1 tsp parsley
  • Herbes de Provence: 1 Tbsp thyme + 1 Tbsp rosemary + 1 Tbsp oregano + 1 tsp ground fennel + 1 tsp basil – if desired you can add 1 tsp culinary lavender
  • Italian seasoning - 1 ½ Tbsp oregano + 1Tbsp basil + 1 Tbsp marjoram + 1 Tbsp rosemary + 1 Tbsp thyme + 2 tsp parsley
  • Poultry Seasoning: 2 Tbsp oregano + 1 Tbsp parsley + 1 Tbsp sage + 1 ½ tsp thyme + 1 tsp crushed celery seed + ½ tsp rosemary + ½ tsp onion powder  
  • Taco Seasoning:  2 Tbsp chili powder + 1 Tbsp ground cumin + 2 tsp sea salt + 2 tsp ground pepper + 1 tsp paprika + ½ tsp garlic powder + ½ tsp onion powder + ½ tsp red pepper flakes + ½ tsp oregano

Don’t forget that spices can be a tricky thing for many people. It’s easy to buy something for a recipe and then it languishes in your kitchen forever. The next thing you know you’re trying to get what you need for a recipe and there’s an explosion of little containers when you open the door.  Keeping your spices organized and being mindful about them can help you have less clutter in the kitchen.

Canning and Preserving Cookbooks Review

Canning & Preserving Cookbooks Review

Watch: In this video review, I explore the recipes, visuals, and insights these books offer. 

If you're a fan of canning and preserving, you'll understand the joy of exploring new recipes and techniques to capture the essence of seasonal produce. 

In this blog post, I'll share my thoughts on three fantastic cookbooks that have caught my attention recently. These books provide a plethora of recipes, beautiful visuals, and valuable insights into the art of canning and preserving. 

Whether you're a seasoned pro or a curious beginner, these books offer something special to enhance your culinary adventures.

"Can It, Bottle It, Smoke It, and Other Kitchen Projects" by Karen Solomon

Preserving Cook Book

Karen Solomon's book is perfect for those who love to venture beyond traditional canning. With chapters covering various culinary realms, such as jamming, pickling, smoking, and more, this cookbook offers a diverse range of projects. 

Solomon's simple yet direct instructions make the recipes accessible to all. The book also features stunning photographs that will inspire your culinary creativity. One standout recipe is the carrot almond jam, a delightful condiment born out of experimentation. 

Additionally, Solomon provides instructions on making your own apple pectin, adding another dimension to your canning adventures.

"The Art of Preserving: Ancient Techniques and Modern Inventions to Capture Every Season in a Jar" by Emma McDonald

Emma McDonald's book is a treasure trove of recipes that allow you to preserve the flavors of each season. With chapters dedicated to jams, marmalades, jellies, curds, chutneys, pickles, and more, McDonald covers a wide array of preserving techniques. 

The book's troubleshooting section is a valuable resource for addressing any challenges you may encounter along the way. McDonald's use of both metric and American measures ensures that everyone can enjoy these recipes without the need for conversions.

Notable recipes include an assortment of curds and innovative uses for them, like the passion fruit raspberry coconut curd. The book also introduces intriguing recipes such as figs in Manuka honey and balsamic onions.

"Put ‘em Up! Fruit: A Preserving Guide and Cookbook" by Sherri Brooks Vinton

Sherri Brooks Vinton's book is a delightful guide that provides not only preserving techniques but also offers creative ideas for using your homemade preserves. With vivid visuals and practical tips, this book is a joy to explore.

Vinton shares recipes for various preserves, condiments, and more while also suggesting exciting ways to incorporate them into your meals. For example, you can make apple cider vinegar and then use it to create a classic vinaigrette. The book's versatility is highlighted by recipes like blueberry ketchup, which pairs beautifully with sweet potato oven fries. 

Additionally, Vinton shares kitchen how-tos, hacks, and tips that make the preserving process easier and more enjoyable.

Conclusion

These three canning and preserving cookbooks provide a wealth of recipes, stunning visuals, and useful insights. "Can It, Bottle It, Smoke It" by Karen Solomon offers a diverse range of DIY projects, while Emma McDonald's "The Art of Preserving" presents an array of traditional and modern recipes with troubleshooting guidance. Finally, Sherri Brooks Vinton's "Put ‘em Up! Fruit" combines preserving techniques with imaginative ways to use your homemade preserves. 

Whether you borrow these books from your local library or add them to your personal collection, they are sure to enhance your culinary journey and inspire you to create flavorful delights to savor throughout the year.

acid reflux

Acid Reflux Causes, Symptoms, And Holistic Approaches

Commonly called “heart burn”, acid reflux disease is a condition in which the liquid content of the stomach regurgitates (backs up, or refluxes) into the esophagus. It can be not only annoying but painful.

What is Acid Reflux?

The reflux of the stomach's liquid contents into the esophagus may occasionally occur in many individuals. However, when heartburn becomes acid reflux disease or Gastroesophageal reflux disease, commonly referred to as GERD, it can be a significant problem. GERD is when acid reflux and heartburn become chronic and flareups happen at least twice a week. It is not so much as too much acid but stomach acid in the wrong place. GERD is one of the most common gastrointestinal disorders, affecting approximately 20% of adults.

Do you wonder if you are suffering from acid reflux or GERD? Some signs and symptoms include regurgitation of stomach acid, bitter taste in the mouth, difficulty swallowing, stomach or chest discomfort, heartburn, chronic sore throat, hoarseness, and even dental challenges because of the acid re-entering the mouth.

What Can Cause Acid Reflux?acid reflux causes

Stress

With stress it can be about the choices we may make while stressed such as eating more, drinking alcohol, smoking or sleeping less – all things that can affect acid reflux. A recent study found that anxiety and depression play an essential role in the development of GERD.

Obesity or being overweight 

The excess body weight can put unwanted pressure on the belly area, pushing the contents of the stomach up into the esophagus. Excess weight can also impair the ability of the stomach to empty efficiently.

Sedentary lifestyle

Physical activity can help maintain a healthy weight. Walking has been found to help keep the lower esophageal sphincter (LES) closed while sitting can put undue pressure on the LES.

Smoking 

It can reduce the function of the esophagus and also increase acid secretion.

Sleep and the timing of meals 

It is recommended to avoid eating at least 3 hours before going to bed if you suffer from acid reflux. Elevating the head of your bed can be helpful; the whole bed not just raising your head with an extra pillow.

Tight clothes

Clothing being too tight can worsen acid reflux similar to having extra weight in the belly area.

Pregnancy

Pregnancy can cause an increase in pressure from the growing baby and elevated levels of the hormone progesterone can relax the esophageal sphincter.

Hiatal hernia

It is present in approximately 20% of those with acid reflux. It occurs when the upper part of your stomach bulges through the large muscle separating your abdomen and chest.

Medications

Taking medicines can have side effects and one of them is acid reflux. Examples include steroids, birth control pills, aspirin, NSAIDS, muscle relaxers, and some blood pressure medication are examples that can affect acid reflux.

Foods that can trigger acid refluxacid reflux causes

There are foods that can aggravate acid reflux and it will vary from one person to the next, but some common big offenders include:

  • Coffee as it relaxes the LES.
  • Alcohol also opens and relaxes the LES.
  • Carbonated drinks have bubbles that expand in the stomach which then puts pressure on the esophageal sphincter.
  • Citrus fruits and tomatoes are acidic and lead to heartburn.
  • Chocolate contains a chemical that can relax the LES.
  • Spicy foods are known to irritate the esophagus.
  • High fat and fried foods can take more time and more stomach acid to digest which delays the stomach from emptying thus relaxing the LES.
  • Raw garlic and onions can stimulate stomach acid.
  • Peppermint also relaxes the sphincter.

Healthy Approach to Acid Refluxacid reflux food to eat

Taking a holistic approach to treating and managing acid reflux can often alleviate many symptoms. As stated earlier physical activity and maintaining a healthy weight are great for acid reflux and your overall health. Eliminating the above list of trigger foods is another step. The next step is to begin to eat a diet rich in whole foods such as fresh fruits, vegetables, grains, quality protein, and healthy fats. As you remove irritating foods and begin eating nourishing ones, your body can begin to heal.

There are also digestive enzymes and specific herbs that can be taken to manage and improve symptoms of acid reflux. Digestive enzymes are extremely important to properly digest food and if you are lacking them, it can be a challenge for those with GERD. I have a great post on digestive enzymes you can check out here.

Herbal teas that can be helpful for GERDacid reflux tea

  • Chamomile is anti-inflammatory but avoid if you are allergic to ragweed.
  • Licorice helps increase mucosal coating of the esophagus.
  • Ginger is anti-inflammatory.
  • Slippery elm is soothing and can increase intestinal mucus production.
  • Marshmallow root is soothing and highly mucilaginous.

To make the teas take 1 teaspoon of herbs per cup of hot water, steep leaves or flowers for 5-10 minutes, strain and drink. You can consume up to 3 cups per day.

*Note: some herbs can interfere with your prescription drugs so be sure to talk with your doctor or pharmacist before adding herbal remedies to your routine.

Yes, there are many conventional treatments, both prescription and over-the-counter options; but using diet and lifestyle options and working with a holistic practitioner can be a great option! Using a more holistic approach is not likely to have side effects, also.

Sources

  • Antunes, C., Aleem, A., and Curtis, S. (July 4, 2022). Gastroesophageal reflux disease. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK441938/.
  • Godman, H. (April 13, 2018). Digestive enzyme supplements for heartburn? Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/blog/will-digestive-enzyme-supplements-help-your-heartburn-2018041313643.
  • Yang XJ, Jiang HM, Hou XH, Song J. Anxiety and depression in patients with gastroesophageal reflux disease and their effect on quality of life. World J Gastroenterol. 2015 Apr 14;21(14):4302-9. doi: 10.3748/wjg.v21.i14.4302. PMID: 25892882; PMCID: PMC4394093.

benefits of coconut water

The Health Benefits Of Coconut Water

Coconut water has been consumed in many parts of the world for its taste and healing attributes, but more recently has become quite popular in the Western world. In 2004 it was virtually unheard of and by 2021 had grown to an annual $5 billion industry! So, what is the popularity with coconut water? Before we look at coconut water, we will need to differentiate coconut water and coconut milk.

Coconut water is the sweet, clear fluid that you find when you crack open a coconut; young green coconuts are often used for coconut water. Coconut milk is a processed byproduct made from the meat of the coconut. The water will be low in calories, while the milk will be high. Let’s take a look at some health benefits of coconut water.

Basic nutritional information:

One cup (240 ml) has 

  • Calories: 60
  • Carbs: 15 grams
  • Sugar: 8 grams
  • Calcium: 4% of the daily value (DV)
  • Magnesium: 4% of the DV
  • Phosphorus: 2% of the DV
  • Potassium: 15% of the DV

Health Benefitsbenefits of coconut water

  1. Electrolytes – Coconut water can provide hydrating effects similar to sports drinks for rehydration after exercise as it contains sodium, potassium, and glucose. This nutritious beverage has traditionally been used in the treatment of diarrhea and rehydration. It is known to Hawaiian’s as “Noelani” which means “dew from the heavens”.
  2. Antioxidants – It is a great source of antioxidants that can manage oxidative stress. It contains essential vitamins and minerals. Many of the B vitamins, vitamin C, and enzymes are all in coconut water.
  3. Diabetes – The antioxidants and other nutrients found in coconut water were found to reduce the concentration of blood glucose and HbA1c in diabetic rats according to one study.
  4. Magnesium – Increasing magnesium intake may lower the risk of type 2 diabetes. Even though coconut water only offers 4% of the DV, it provides another food source of this very important mineral. Magnesium intake may be beneficial in offsetting the risk of developing diabetes.
  5. Cardiovascular Health – Coconut water has shown to have a lipid lowering effect similar to some statins. This is because it contains several active components such as L-arginine, ascorbic acid, calcium, magnesium, and potassium which have beneficial effects on lipid levels. Another study found that treatment of high fat fed rats with coconut water reduced triglycerides, cholesterol, and LDL+VLDL cholesterol in serum as well as in the tissues.
  6. Potassium – Study findings indicate that an adequate intake of potassium may lower blood pressure levels which is especially important with the high intake of sodium in the standard American diet (SAD).
  7. Kidney Stones – Coconut water consumption has been shown to inhibit crystal deposits in renal tissue, decrease the number of crystals in the urine, and reduce the formation of kidney stones.

As you can see there are health-promoting benefits to consuming coconut water, but there a few things to consider when adding it to your diet. First of all, quality matters and it is important to read the nutrition label as many brands add additional ingredients. Coconut water does contain a good amount of sugar naturally, but some brands are adding more sugar to their product. Because of this, I don’t recommend consuming excessive amounts, but you can enjoy this sweet drink in moderation.

Sources

  •   Chaubey, A., Sharma, M., and Bhatnagar, B. Comparative Study on Coconut Water, Carbohydrate Electrolyte Sports Drink and Sodium Enriched Coconut Drink on Measures of Hydration and Physical Performance in Athletes. IOSR Journal of Sports and Physical Education (IOSR-JSPE) e-ISSN: 2347-6737, p-ISSN: 2347-6745, Volume 4, Issue 3, (May - June 2017), PP 46-51
  •   Geetha, V., Mohan Jumar, A.S., Chetana, R., Gopala, K.A.G., and Suresh Jumar, G. (April-June 2016). Effects of Shelf Stable Concentrates of Tender Coconut Water and Testa Phenolics on Lipid Profile and Liver Antioxidant Enzymes in High Fat Fed Rats. Global Journal of Biology, Agriculture & Health Sciences. Retrieved from https://www.walshmedicalmedia.com/open-access/effect-of-shelf-stable-concentrates-of-tender-coconut-water-and-testa-phenolics-on-lipid-profile-and-liver-antioxidant-e.pdf
  •   Hruby A, Meigs JB, O'Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2. PMID: 24089547; PMCID: PMC3898748.
  •   Patel, R.M., Jiang, P., Asplin, J., Granja, I., Caperetz, T., Osann, K., Okhunov, Z., Landman, J., and Clayman, R.V. Coconut Water: An Unexpected Source of Urinary Citrate. BioMed Research International, Vol. 2018, Article ID 3061742, 5 pages, https://www.hindawi.com/journals/bmri/2018/3061742/
  •   Pinto IF, Silva RP, Chaves Filho Ade B, Dantas LS, Bispo VS, Matos IA, Otsuka FA, Santos AC, Matos HR. Study of Antiglycation, Hypoglycemic, and Nephroprotective Activities of the Green Dwarf Variety Coconut Water (Cocos nucifera L.) in Alloxan-Induced Diabetic Rats. J Med Food. 2015 Jul;18(7):802-9. doi: 10.1089/jmf.2014.0046. Epub 2015 Feb 4. PMID: 25651375.
  •   Preetha PP, Devi VG, Rajamohan T. Mature coconut water exhibits antidiabetic and antithrombotic potential via L-arginine-nitric oxide pathway in alloxan induced diabetic rats. J Basic Clin Physiol Pharmacol. 2015 Nov;26(6):575-83. doi: 10.1515/jbcpp-2014-0126. PMID: 26146124.
  •   Saat, M., Singh, R., Sirisinghe, R.G., and Nawawi, M. Rehydration after Exercise with Fresh Young Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water. Journal of Physiological Anthropology and Applied Human Science. https://doi.org/10.2114/jpa.21.93
  •   Sandhya VG, Rajamohan T. Comparative evaluation of the hypolipidemic effects of coconut water and lovastatin in rats fed fat-cholesterol enriched diet. Food Chem Toxicol. 2008 Dec;46(12):3586-92. doi: 10.1016/j.fct.2008.08.030. Epub 2008 Sep 3. PMID: 18809454.
  •   Staruschenka. A. Beneficial Effects of High Potassium Contribution of Renal Basolateral K+ Channels. Hypertension. 30 April 2018. Vol 71, No. 6. https://doi.org/10.1161/HYPERTENSIONAHA.118.10267

ways to relieve stress

7 Ways To Relieve Stress And Anxiety

Navigating through stress and anxiety might seem overwhelming, particularly in our rapidly changing contemporary environment.  However, remember that you possess the capacity to modify your reactions to stressful events and create an atmosphere of calm within.

Here are seven strategies you can use in your daily life to help lower your stress and anxiety levels. 

1. Butterfly Tapping

Interlace your thumbs so your hands form a butterfly and place your thumbs just below the dip between your clavicles. Close your eyes and breath in and out slowly while tapping your fingertips against your clavicle. You can tap both sides together or in an alternating pattern. Do this for 2-3 minutes.

2. Box Breathing

This measured form of breathing can be very helpful for reducing stress. Breath into your belly slowly to a count of four - hold the breath for four counts - release slow for four counts - hold for four counts. Repeat four times.

3. Stretch

Stand up to take a break from sitting. Take a deep breath in while you raise your arms above your head with your fingers laced together. Stretch upwards, release your hands, and bring them down to your sides while you exhale. Repeat this five times.

4. Nature break

Connecting with nature is a wonderful stress relief. Spend 10-15 minutes outside, if possible with bare feet on grass or dirt. If you're in a city and there is no grass, plants, or trees nearby, looking at images of nature can also be helpful.

5. Laughter

There's a big movement toward laughter yoga and it's health benefits. Start laughing and you may find that your mood changes. Even if you're not feeling it at the beginning, the act of really enjoying a belly laugh has lots of positive benefits. If needed check out a laughter yoga video.

6. Take a journal break

Journaling has been shown to be highly beneficial for stress reduction. Even a 10-15 minute journal break can be a good way to disconnect from stress. Consider either using a list of journal prompts and working through them one at a time, or simply practicing free-flowing journaling and writing whatever comes to mind until the timer goes off.

7. Positive self-talk

Positive input is important for your well-being and a great way to practice self-care. Take 5-10 minutes and talk out loud to yourself in a positive manner. 

cooking with one arm

Cooking Real Food With One Arm

Are you suddenly in a position where you have to feed yourself with only one arm? You are not alone, millions of adults are impacted by fractured wrists, shoulder tears and other arm injuries each year. And not all of us have the luxury of having someone else to cook for us or being able to order in all of our food.

I found myself in this conundrum last year after I fractured my wrist. Being put in a cast for 6 weeks, living alone and not having anyone to help out day-to-day was scary at first. I knew nutrition would be a key part of healing, but would I be stuck eating sandwiches every day?

With a little creative problem-solving, I was surprised how much I could make – using my non-dominant hand, no less. Hopefully these tips make your journey smoother and will help you eat real nutritious food during your recovery. If you come up with your own inventive strategies during your journey, share them as a comment below!

First, set your expectations:

  • Expect everything to take twice as long.
  • Think through your entire plan first. You may be able to start boiling pasta, but will you be able to drain it later?
  • You may have to spend a little more than usual on some convenience products like pre-cut and washed veggies, parchment paper or hard-boiled eggs.
  • You may decide to flex on some of your diet “rules”. For example, I usually avoid/limit dairy on principle (not due to a sensitivity) but found myself relying on cheese cubes and yogurt just to get enough calories.
  • Unless you have nothing to do all day but cook (and you are probably supposed to rest with your arm elevated at some point, right?) you may need to rely more on snacks than usual.

Tips to make things easier:cooking with one arm

  • Use parchment paper on baking sheets for easy cleanup. Scrubbing one handed is comical but not that effective.
  • Use paper plates, if you don't have a dishwasher.
  • Keep your pans or dishes from getting too heavy, so you can easily get them out of the oven or fridge with one hand.
  • Unless you’re good at cracking an egg with one hand, keep some liquid egg in a carton on hand.
  •  Get an electric can opener.
  •  Leave your Instant Pot out on the counter (if you have one) so it is accessible.
  •  Bake a potato or sweet potato in foil or parchment so that you don’t have to cut it.
  •  You can lay herbs, green onions, bacon, and other things that aren’t too hard on a cutting board and hold scissors vertically to cut them into smaller pieces.

Avoid planning dishes that require:cooking with one arm

  • Cutting round, hard slippery items like onion or winter squash. Both of these can be purchased, peeled and chopped at many grocery stores.
  • Scooping the edges of a bowl (at least until you can steady the bowl with your other arm. Otherwise, you’ll just be pushing the bowl/container around the counter).
  • A fork and knife to eat, like cutting meat off a bone or a whole chicken breast.
  • Opening new jars.
  • Boiling pasta or potatoes because these are difficult to safely drain.
  • Lifting heavy, hot items out of the oven (like a casserole).
  • Peeling fruit or veggies.

Easy snacks to stock up on:one arm

  •  Pre-hard boiled and peeled eggs
  •  Cheese cubes and or sliced cheese
  •  Cottage cheese
  •  Snap peas
  •  Baby carrots
  •  Baby tomatoes
  •  Pre-cut, prewashed cauliflower and broccoli
  •  Apples (eat whole)
  •  Bananas (easier to pop open with one hand from the bottom end)
  •  Grapes
  •  Sliced salami
  •  Olives
  •  Collagen powder to add to your coffee or tea
  •  Nuts and pumpkin seeds
  •  Jerky
  •  Deli meat
  •  Prepared seaweed salad
  •  Kimchi or other fermented veggies (assuming you can open the container)
  •  Green smoothies with pre-washed baby greens, protein powder, and frozen fruit. Add MCT oil or even olive oil if you are struggling to maintain weight.
  •  Sipping broth
  •  Sesame seeds. Not really a snack in itself, but try to eat 1-2 tablespoons of sesame seeds per day for the calcium. This is a tip I got from Mira after doing a Micronutrient Test consult.

Skip the single-serve yogurt! Or try it and have a good laugh like I did as you are pushing the cup around the counter with your spoon. 

Can you get some support on the weekends just not during the week?

If you can have a friend come and help you meal prep once in a while – make some hearty stews, egg muffins and meatballs – all easy to portion into the freezer and reheat later with one arm.

5 meal ideas that can be prepared with one arm

  1. Oven-baked chicken/fish and vegetables

 

Chicken tenders and fish filets are small enough to cook at the same rate as many vegetables and are relatively easy to eat with just a fork.

You can get pre-washed and cut veggies like cauliflower, broccoli and zucchini at most grocery stories. You can use your hand to snap asparagus into bite-size pieces. Use a knife or scissors to cut mushrooms into half or quarters.

Add the veggies and a couple of chicken tenders or a fish fillet to a parchment lined baking sheet and season everything with salt and a spice blend or miso paste and a drizzle of oil.

Bake at 350 for approximately 10-12 min or until the meat is cooked.

2. Comforting Congee

Instapot method:

Add ¾ cup jasmine rice and 6 cups bone broth (use rich sipping broth or bone broth not just stock) to the Instapot and cook on high pressure for 20 min followed by natural release of pressure. Makes about 4 portions, so portion remainder into bowls for reheating later (it will thicken over time, add water to reheat).

Rice cooker method:

If your rice cooker has a porridge setting, you can make ¼ cup rice at a time. Fill to the porridge line with broth.

Note: there are other methods, but these are the easiest

Season with toasted sesame oil and or tamari. Serve with seaweed salad, dried shrimp, green onions, egg or other toppings as desired.

3. Simplified split pea soup

  •   Use scissors to chop bacon into ½ or smaller pieces.
  •   In a relatively heavy pan (so it doesn’t slide around when you are stirring/serving), render the bacon for about 5 minutes.
  •   If you can get pre-chopped onion, add about ½ cup and cook until the onion is translucent. It’s ok if you skip this. I did chop an onion one handed, but it was dicey – pun intended.
  •   Add a bag of split peas, 1 carton chicken or vegetable stock plus 2 cups of water.
  •   Add a teaspoon of salt and 2 tablespoons of curry powder (any type).
  •   Chop and add 2 stalks of celery and a carrot, if you can.
  •   Simmer about 40 minutes, stirring occasionally until the soup is smooth. Add more water if necessary so it is your desired thickness and taste for salt.

 4. Steak salad

Pan cook a steak and once it has rested on a cutting board, roughly chop it with your sharp knife. Now you can use it to top a salad of pre-washed greens and/or enjoy it with your foil-baked potato.

5. Hot-pot inspired soup

Bring 2 cups of stock to a boil. Season with 1 tablespoon fish sauce or tamari. Add mushrooms, broccoli, or whatever veggies you like. Can add vermicelli noodles at this point as well. Allow to return to a boil and then add desired protein. For protein you can try shrimp or the very thinly sliced frozen meats you can buy at an Asian grocery store. These both cook almost instantly after adding them to the boiling broth, so you can turn the heat off and let it coast. Taste and add more seasoning if desired.  

This is a guest post by Erin Knight, FDN-P of www.EngineeringRadiance.com

eat like a human

What It Means To Eat Like A Human

There is such an overwhelming number of diets out there these days, all claiming to be THE BEST diet that everyone should be following; telling you what foods you should be eating; telling you what to do and when to do it, making it nearly impossible for anyone to really know which diet is actually right for them. 

But the bigger issue here, in my opinion, is that none of them seem to be getting to the root of the matter - how we should be eating in order to nourish our bodies. 

This begs the question: What are we NOT doing as humans that we should be in order to truly nourish our bodies? 

Sure, there are many great conversations these days about what we should be eating, about sourcing high quality seasonal  ingredients, pasture-raised meat, and milk from grass-fed cows… 

Don’t get me wrong, all of these things are very important!

But there’s another piece of the conversation that seems to be missing—what to do with those raw materials before we put them in our mouths to ensure they’re as safe and nourishing as they can be.

We should be questioning how we feed ourselves and our loved ones... And a very good place to start is to go back to the past. 

Now, I’m not saying to go back to exactly how we did things millions of years ago, but we can look at how we approached food in the past (because that’s the diet that literally built the foundation of our bodies and brains) and then formulate it such a way that it applies to today. 

How we approached food in the past

Let’s go back 3 or so million years ago when our ancestors were eating only what they could find in their environment. They were designed to get the raw materials they found and process them internally to the best of their ability in order to nourish the bodies and brains that they had. 

We’re talking about no technology here whatsoever! They were eating a limited amount of local, seasonal fruits and vegetables—and bugs. 

As time passed, they began creating tools for scavenging meat from carcasses that had been killed by another predator - and by doing that, they introduced meat into their diet. 

Here’s the best part, and quite possibly one of the most profound moments in our ancestral dietary past, after they got the taste for meat, they started hunting. And let me tell you, there’s a HUGE difference between hunting and scavenging!  

Now they were able to have first dibs on whatever part of the animal they wanted to consume. They were able to get the blood and the fat in the organs - and that is where the most nutrient dense bioavailable parts of the animal are. You don’t have to even cook it! 

Sure, they were eating the meat too, but it was when the blood and fat in the organs were introduced to our diets that really made the difference because it supported massive body and brain growth, and eventually led to who we are today. 

That’s just one example of why stepping back in time is beneficial to understanding our dietary path. 

The truth about fats

Society has been telling us that fat is really bad for us for a long time, but the truth is our bodies need fat. Yes, the meaty parts are super yummy, but it’s the fat and the blood that holds the most nutritional value. 

Look, I am well aware that the thought of eating organ meats may not sound very appetizing to everyone - but we obviously need to properly nourish our bodies and support ourselves by making sure we are getting the things we need that are the best for us. 

Following a healthy, nourishing diet on a regular basis can be hugely transformative. 

That’s not to say that if you eat a sugary treat every once in a while that you should be kicked out of the club - but it’s important not to make it a habit to take a cheat day… Instead, have a cheat meal and then get back to your focused and intentional diet.

Let’s talk about how we eat…

First we have our biological nutritional needs, which these days, can really only be met by using technologies that allow us to get nutrients from our environment and transform them into the safest and most nourishing form. 

Then we have the other part of eating like a human—we are all emotional eaters. 

It’s true! Food is wrapped in everything we are, how we see the world around us, and even how we see ourselves—it’s part of our identity. 

Whether it’s family traditions, socioeconomic status, politics, where you live in the world, or what age you are, you convey all of those things to the world every time you take a bite of food. 

These things play a very intricate role in how we get our food, how we cook our food, and how we eat our food. You can’t separate these things, you can’t just ignore this emotional side of eating and only eat for your biological nutritional needs. It simply won’t work. 

The goal is to get up from the table after finishing your meal and feel better than when you sat down. That’s what real nourishment is all about. Not overstuffed like it’s thanksgiving, not still hungry, just simply satiated and nourished. 

And when you really think about it, everything about the meal should have felt nourished. Were there a lot of good conversations around the table? Did everyone sit around for too long? 

Everything plays a role in being truly nourished - and if that’s your goal, then health and living your best life will follow. 

The Pantry Principle

It is my hope to inspire you to learn about the foods you are eating and making for your family - to learn the basic principles for going to the grocery store and understanding what you’re actually buying. 

Never stop learning because it is the foundation behind eating to nourish your body. 

Sure, in an ideal world everyone would learn how real, nourishing food is made and make it all from scratch. But even if you don’t learn how to do that - you can learn how to go to the grocery store and buy the foods that you know are genuinely made in a traditional nourishing way. 

That's really the key to being immune to flashy advertisements and gimmicks while you walk down the grocery store aisles. 

Then you can feel confident knowing that you’re getting the best and most nourishing products to feed yourself and your loved ones, and you’re using your hard earned money to support the food producers that are actually doing their best job.

Book Review

Healthy Readers Book Club – 2022 Book Review

Happy 2023 - It’s a brand new year and that comes with the profound opportunity to become a brand new you! 

What am I looking most forward to this year? 

That’s easy! I can’t wait to dive in deep with the Healthy Readers Book Club and all of the amazing books we are going to read this year. 

I mean, I just can’t help but reflect on all of the fantastic books we went through in 2022 - there were so many things that really opened my eyes and captivated my interest, so let me share some of the things I liked—and some of the things I didn’t like as much—in the books we covered last year… 

There was a stack of them! It was truly an amazing year for the Healthy Reader’s Book Club - we read such an incredible variety of really impressive books. 

1. Finding Yourself In The Kitchen by Dana Velden

Finding Yourself in the Kitchen - Book ReviewStarting with Finding Yourself in the Kitchen by Dana Velden. I love how this book started the year out perfectly with its kitchen meditations and information that really makes you think.

Let’s not forget about all of the delicious and good-for-you recipes to choose from!

And believe me there were some really terrific recipes in this book. I have even gone back and made some of them, including the simple weeknight curry, which was explosive in flavor and so easy to make! 

Another thing that I really enjoyed about this book was that it was a quick and easy read which made it perfect to kick off the year. I definitely recommend it for anyone looking for ways to incorporate more mindfulness into their daily living as well as a few delicious recipes. 

 

2. The Food Explorer by Daniel Stone

Then tThe Food Explorer by Daniel Stone here was the Food Explorer: The True Adventures of a Globe-Trotting Botanist Who Transformed What America Eats by Daniel Stone. 

This was a seriously transformative book - simply amazing. It reminds us of all the things we take for granted, all the foods that we have that were from other places originally, how they were discovered and shipped back to the United States where farmers were encouraged and taught to grow the,  All so that we can stock our pantry with the and now we take them for granted. 

Not to mention how the travels and getting the plants back were done during a time when global transport was much more inconvenient and not nearly as easy as it is today… Talk about remarkable things! 

Reading about David Fairchild’s adventures, the man who traveled the world to bring us so many wonderful and tasty things was such delight - and so much fun! Isn’t it just the best when you can learn so much from a book and ENJOY it at the same time? 

3. Consider The Fork by Bee Wilson

Consider The Fork by Bee Wilson

And then of course there was Consider the Fork: A History of How We Cook and Eat by Bee Wilson and WOW, another really great book. 

This book was AMAZING. We learned so much about technology in the kitchen (which was fascinating to learn the science behind so much of what goes on!), how we eat, and why different cultures eat the way they do. There were also so many interesting little stories, highlights and a plethora of annotations throughout, making it such an exciting and fun book to read. 

I really enjoyed this book and highly recommend it for anyone who is interested in food and how our culture came to be… 

And again, so many delicious recipes! If you love to read about travel adventures, history, and/or food this is definitely the book for you. 

 

 

4. The Seven Culinary Wonders of The Word by Jenny Linford

The Seven Culinary Wonders of the World by Jenny Linford

Then we had The Seven Culinary Wonders of the World: A History of Honey, Salt, Chili, Pork, Rice, Cacao, and Tomato by Jenny Linford. Again, more wonderful and delicious recipes - plus truly beautiful illustrations and loads of interesting information. 

However, while I really did like this book, I was not so happy with the layout, it was a bit disconcerting. 

Let me explain. The recipes were kind of thrown in randomly and I didn’t understand the reasoning behind how they were being inserted. Sure, the pork recipes were in the pork section and so on, but you would literally be reading and then BAM a recipe would be placed right in the middle - so it was just a little strange in my opinion. 

But, as I mentioned, there was a lot of really fascinating information about each of these foods plus the really lovely illustration pages that were such a delight to look at - and it was a good book, I just think I personally would have preferred the recipes to be at the end of each section instead of scattered throughout. 

5. Waste Uncovering the Global Food Scandal by Tristam Stewart

Waste Uncovering the Global Food Scandal by Tristam Stewart

That leads us to the next book, Waste: Uncovering the Global Food Scandal by Tristram Stuart. 

Let me just start by saying, this was a REALLY hard book to read. 

But I chose this book for the book club because I wanted us to learn more about this topic. For instance, did you know that 40% of the food that is grown in the world ends up being discarded? 

I think the most eye opening takeaway from this book is that the vast majority of the waste is not due to consumer habits—although they are encouraged to bear the brunt of responsibility for it. Sure, as consumers we could do better, but there’s a whole lot more going on in the world of food waste than we realize. 

And here’s the thing that really gets me - we’re constantly being told that we need to save more, waste less, reduce, reuse, recycle, etc. But as it turns out, there’s a whole raft of waste happening… from where it’s grown to the manufacturing process to the grocery stores - there must be a better way to reduce the waste! And this book certainly has suggestions about things we can do to help. 

For anyone who wants to learn more about food waste and see the bigger picture of what’s going on, this is definitely a book you should read. 

6. Plastic Free: How I Kicked the Plastic Habit and How You Can Too by Beth Terry

Plastic Free How I Kicked the Plastic Habit and How You Can Too by Beth Terry

Up next, Plastic Free: How I Kicked the Plastic Habit and How You Can Too by Beth Terry. What a great book - but I will note that the most difficult thing about this book was that it took us 2 months to read because it is LOADED with information. 

I mean there is A LOT of valuable information, which was a lot to take in. At times it felt like drinking from a firehose to wrap your brain around all of the information, stories, and resources. It’s not a bad thing by any means! Just something to take into consideration. 

I will say how appreciative I am about all of the resources Beth put into this book and how mindful she was about everything she was talking about; how she highlighted some of the people who are really making it their mission to help reduce plastic. So inspiring! 

By the way, did you know that book covers have plastic in them? I had no idea! But what’s very interesting about this particular book is that they’ve used a paper cover instead and a non-glue binding. 

I was so inspired by this book that I actually changed some things in my house based on what I read—and we have decided to definitely incorporate a more plastic-free approach into our lifestyle. This book is now on my resources shelf so I can refer to it over and over as our family works on reducing our plastic habit. 

And I must say, out of all the books we read last year, this one had the biggest impact when it came to making lifestyle changes. 

7. Eat Like A Human by Dr. Bill SchindlerEat Like A Human by Dr. Bill Schindler

Now, for my favorite book of the entire year last year, Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health by Dr. Bill Schindler. 

I had the opportunity to meet Dr. Schindler at a national nutrition conference and was blown away by his talk. Which is what led to my choosing this book for the book club. 

How To Eat Like A Human is definitely not a dry, academic tome filled with reams of dusty anthropological data about human development. Instead it is a fascinating journey through our human development wrapped in the adventures and journeys he and his family have been through. It felt very relatable. Plus the book is chock full of recipes—we’re talking upwards of 70 different recipes! Which is not something I was expecting in this kind of a book. 

Dr. Schindler has an engaging way of laying out how we eat, how we need to eat, and some of the critical things that are missing in our modern-day diet. 

AND how we can make the healthy changes that are necessary for living our best life! 

This was really an outstanding book, so well written, filled with interesting information—and that’s why this was my favorite book of all the great books we read last year. 

8. Pandora’s Lunchbox, How Processed Food Took Over The American Meal by Melanie Warner

Pandora’s Lunchbox, How Processed Food Took Over The American Meal by Melanie Warner

After Eat Like a Human we read Pandora’s Lunchbox: How Processed Food Took Over the American Meal by Melanie Warner, which is a very compelling book sharing about all the different ways our food system gets co-opted by the various things that food producers do to them. 

This book is filled with a lot of industry background. I found it intriguing to learn how our food is modified. This in turn helps drive home the point that sometimes our food is changed for the benefit of the producer and it does not necessarily represent such a great choice for the consumer. . 

I know what you may be thinking, “Something like this sounds dry and boring to read,” but I assure you, this was not a dry read whatsoever—it was an engaging read and I learned a few new things. 

 

 

9. Thanks a Thousand, a Gratitude Journey by A. J. Jacobs

Thanks a Thousand

Next we read Thanks a Thousand: A Gratitude Journey by A.J. Jacobs, which is another super sweet book. 

I just love the way A.J. Jacobs writes, I think I’ve actually read all of his books! 

For this book, he had a thought come to him one day about what it would be like to thank a thousand people who were somehow connected to his morning cup of coffee. 

Now this is truly amazing, I mean just think about all of the people involved: the lid manufacturer, the cup sleeve manufacturer, the growers, the harvesters, the roasters, and so on. It becomes an enormous chain of people… and most of the time, that whole process tends to go unnoticed in our everyday life. 

It was thought-provoking to read about his process in identifying the people connected with his project. Then to read about the journeys he went on to interact with all of those people to simply say thank you. 

This story was very moving, and actually helped me to deepen my own gratitude practice, and for that, I am appreciative. It’s a sweet book and a quick read, I highly recommend it. 

10. Cooked by Michael Pollan

The last book of 2022 was Cooked: A Natural History of Transformation by Michael Pollan. 

FIrst of all, I really like Michael Pollan and I enjoy his books a lot. He’s such a talented writer, his use of language is just phenomenal!

This book is the story of the incredible journey that he went on to learn about the different elements, and finding a food that represented that element, and then diving into it.  The entire thing was so very enjoyable. I think you’ll agree that he is a very amusing writer - in addition to the wonderful information he shares, this book is loaded with laughs!

And the way he presents the information and helps you think about it in a way that you can fully absorb it and learn from it is astounding.

I can honestly say that this was the perfect book to end the year with because it lined us up to think about the way we interact with our food and all of the different elements involved. 

I personally also really enjoyed all of the adventures that Michael took us on and all of the hidden gems during the guided Healthy Readers Book Club process. Things like video interviews with various people or different aspects of the science behind what he was talking about. If you’re looking to read about foodie adventures this is definitely a good book to choose. 

All-in-all we had 10 AMAZING books last year… 

And we have 10 more coming in the brand new year ahead of us! 

I hope  you’ll join us on this exciting and informative reading adventure this year, become a member of the Healthy Readers Book Club and enjoy the guided process to get to a new level—a deeper dimension—of reading a book and not only enjoying it, but learning from it too. 

And be sure to check out some (or all) of these incredible books I’ve mentioned to begin the transformative process of understanding the principles of healthy living and eating! 

Affiliate Disclosure: Some of the above links may be affiliate links. If you use them, at no extra cost to you, I may receive compensation which helps me continue the work I do for this channel.  Thank you for your support.

 
digestive enzymes

The Inside Scoop On Digestive Enzymes

Have you ever really thought about what it means to digest your food and why is it important?

Digestion is defined as: a person’s capacity to break down food into substances that can be used by the body.

For overall health it is extremely important to properly digest what you put into your body because we are not just what we eat, but what we digest and absorb.

Digestion is both a mechanical and enzymatic process. I’m pretty sure you understand the mechanical process involved:  you eat, chew, and then swallow your food. The enzymatic process is often overlooked by many so let’s look into it to learn more.

What are digestive enzymes?

Digestive enzymes are often confused with the digestive acid or gastric acid that is in your stomach which contains hydrochloric acid (HCl). Even though you do need both to properly digest your food, digestive acid and digestive enzymes are not the same thing.

Gastric acid allows you to digest protein, helps with B12 absorption, and can help prevent developing infections and food poisoning. It is found only in the stomach; however, digestive enzymes are found in your mouth, stomach, pancreas, and small intestine and they break your food down into smaller building blocks that your body can readily absorb and use

Why are digestive enzymes important for your health?

If your body cannot produce enough digestive enzymes, you will not be able to truly nourish your body. You can be eating all organic, pasture-raised, and wild-caught foods and still not maintain your health if you are not properly absorbing your nutrients. These digestive enzymes help you absorb the nutrients.

There can be several reasons your digestive enzymes might not be working at an optimal level. This can include lactose intolerance, pancreatitis, pancreatic cancer, or even cystic fibrosis. Other reasons for enzyme deficiency can be alcohol abuse, protein deficiency, a diet high in refined carbohydrates, high caloric intake, food sensitivities, smoking, antibiotic exposure, and too little or too much exercise. There are also foods and drinks that promote intestinal inflammation which affects enzyme activity negatively - coffee, alcohol, sugar, and highly processed foods.

Another big factor is aging.  Unfortunately, as you age, your digestive function can deteriorate.

Types of digestive enzymes

Digestive enzymes are released when we anticipate a meal, smell and taste food, and as the food goes through the digestive process. There are several different types of digestive enzymes, each with its own function. Let’s take a closer look at a few common ones.

Amylase is important for digesting carbohydrates. It begins the breakdown of the starches contained in these foods and converts them into sugar. Amylase is secreted by salivary glands and the pancreas.

Maltase is released by the small intestine and is responsible for breaking down maltose (malt sugar) into glucose (a simple sugar). This glucose is then used for energy or stored for later use.

Lactase breaks down lactose which is a sugar found in dairy products. Lactose intolerance may be caused by having too little of the lactase enzyme in your small intestine. This is a great example why sufficient enzymatic function is so important.

Lipase is responsible for the breakdown of fat into fatty acids and the simple sugar alcohol glycerol. This enzyme is produced in small amounts by your mouth and stomach, and a much larger amount by your pancreas.

Protease breaks down protein into amino acids. They are produced in the stomach and pancreas. Protease also plays a role in cell division, blood clotting, and immune function.

Sucrase is secreted by the small intestine where it breaks down sucrose into fructose and glucose.

This is just a short list of digestive enzymes.

You can see how important digestive enzymes can be to your digestion and overall health.

What if you don’t have enough digestive enzymes?

Some of the symptoms of insufficient digestive enzymes can include

  • Bloating
  • Flatulence
  • Abdominal pain and discomfort
  • Irritable-bowel-like symptoms
  • Diarrhea
  • Constipation
  • Gut microbiota dysbiosis,
  • Undigested food in the stool
  • Stools that float
  • Feeling full after only a few bites
  • Food allergies and intolerances

Wow, that encompasses a lot of symptoms!

Getting more digestive enzymes in your dietdigestive enzymes food

You may be wondering how to get more digestive enzymes in your diet.  It turns out there are many food sources that can up your enzyme activity for specific enzymes. Many fruits and vegetables have natural enzymes in them which can improve your digestion.

  • Raw honey has amylase and protease.
  • Mangoes and bananas have amylase.
  • Papaya has the specific protease enzyme papain.
  • Avocados offer lipase.
  • Sauerkraut can “pick up” digestive enzymes during the fermentation process

What if you need more enzymes than food can provide?

If dietary enzyme support is not enough adding digestive enzymes to your supplementation routine is a good option. It is, however, important to choose an enzyme formulation that has no added filler or artificial ingredients. After all, if you’re trying to improve digestion why would you consume something with no digestive benefit.

I believe so much in proper digestive enzymes and clean formulation that I have come out with my own product called, simply enough, Digestive Enzymes.

(My product, Digestive Enzymes, will  be available soon! Please bookmark this page or follow me on social media to stay updated when it comes out.)

Digestive Enzymes contains highly active enzymes with a broad range of specificities to all food preferences. This formula has been carefully prepared to assure maximum quality and nutritional effectiveness with absolutely no fillers!

Check out all the digestive enzymes contained in this product and how it can help your digestion:

Lipase – breaks down fat
Amylase – breaks down carbohydrates
Phytase – breaks down phytic acid which helps release iron and zinc from your food
Glucoamylase – long-chain starches and carbohydrates are broken down into glucose which your body can use
Alpha-galactosidase – breaks down complex carbohydrates such as beans, whole grains, and cruciferous veggies to manage the gas that can be caused by these foods
Macerase – used to break down pectin in fruits
Beta-glucanase – breaks down the cell walls of plants
Lactase – breaks down the lactose sugar found in dairy
Pectinase – breaks down pectin in fruit
Cellulase – breaks down the cellulose of plant cell walls into simple sugars
Diatase – breaks down starch into maltose and then glucose which your body can use as a fuel
Invertase – it is in our saliva and splits sugars into glucose and fructose
Hemicellulase – it is required to break down fiber-rich components of food, converting them to usable constituents

As you can see effective digestive enzymes are necessary for optimal digestion. If you are suffering from any of the digestive symptoms listed above, you may want to consider adding digestive enzymes to your health regiment.

 

Sources

 

Ash, M. (2017, January 11). Digestive enzymes. Clinical Education. Retrieved from https://www.clinicaleducation.org/news/digestive-enzymes/.

Burgess, J., RDH. Digestive wellness – what you need to know. The AFIB Report. Retrieved from https://afibbers.org/resources/digestivewellness.pdf.

Lopez, D.A., MD, Williams, RM., MD, PhD, and Miehlke, K., MD. (1994). Enzymes the fountain of life. The Neville Press, Inc. Germany.s

avocado substitution

Replacing The Mighty Avocado

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

  • Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
  • Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
  • Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole
Print
Ingredients
  1. • 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
  2. • 1 or 2 cloves garlic, roughly chopped
  3. • ½ cup cilantro leaves, loosely packed
  4. • ¼ cup mint leaves, loosely packed
  5. • 2 ½ tablespoons lime juice, freshly squeezed
  6. • 1 teaspoon lime zest
  7. • 1 tablespoon extra-virgin olive oil, plus a little more, if needed
  8. • ½ jalapeno pepper, seeded
  9. • ½ teaspoon sea or kosher salt, plus more to taste
  10. • Pinch of cumin
  11. • Pinch of crushed red pepper, plus more to taste
Instructions
  1. Add all the ingredients to a food processor and process until nearly smooth.
  2. Adjust the consistency and seasoning as needed with olive oil and kosher salt.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/