Eat This, Not That!
5Tired of the same old recipes? Looking to make your meal a bit healthier? Strapped for the right ingredients in your pantry? Don’t fret; there are alternatives and easy substitutions that can be used in just about any recipe or chow-time scenario you come across, and better yet, they’re also a ton healthier.
Note: Additional alterations in recipes may be necessary. For example, nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat.
| Use This | For That |
| Almond, Soy, Hemp, Oat, Coconut, Rice, Hazelnut, 7-Grain, or Flaxseed Milk | Cow’s Milk |
| ¼ cup silken tofu (blended), ½ mashed banana, ¼ cup applesauce or pureed fruit, ½ cup soy or rice yogurt, Ener-G Egg Replacer, flaxseed meal and water, ¼ cup mashed potato, ¼ cup cooked oats, 2-3 Tbsp bread crumbs | Egg (one each) |
| Legumes, beans, veggie burgers, tempeh, Portobello mushrooms, tofu | Meat, chicken, pork, turkey, fish |
| Soaked raw cashews and water | Cheese sauce |
| Nutritional yeast, garlic powder, and/or chopped walnuts or almonds | Parmesan cheese |
| Firm tofu (drained and crumbled) | Ricotta cheese |
| Unsweetened applesauce or fruit puree (baking), coconut oil | Vegetable oil |
| Rolled oats | Bread crumbs |
| Coconut milk, No sugar added Greek yogurt, avocado mash | Sour cream/mayo |
| Maple syrup, honey, coconut sugar, date sugar, molasses, stevia, vanilla or cinnamon (for taste) | Sugar |
| Coconut oil, unsweetened applesauce (baking), avocado puree | Butter |
| Almond or other nut flour, cooked black beans | All-purpose flour |
| Brown rice, quinoa, whole grain couscous, millet, barley, bulgur | White rice |
| Sweet potatoes or yams, mashed-steamed cauliflower | White potatoes (whole and mashed) |
| Spaghetti squash, zucchini ribbons, quinoa pasta, brown rice pasta | Pasta (white) |
| Himalayan sea salt, fresh herbs and spices | Table salt |
| Arrowroot | Thickeners/starches |
| Organic vegetable stock | Bouillon cubes |
| Oil and vinegar, salsa, seasoned rice vinegar | Salad dressings |
| Ground lean turkey breast | Ground beef |
| Grass-fed bison | Beef |
| Tempeh | Bacon |
| Arugula, Romaine, kale, Swiss chard, collard greens, spinach, mustard greens, watercress | Iceburg lettuce |
| Avocado with raw cacao powder | Chocolate cake frosting |
| Raw cacao nibs | Chocolate chips |
| Heavy coconut milk | Cream |
| Nuts | Croutons (in salads) |
| Kale chips, GMO-free popcorn | Potato chips |
| Banana ice cream | Ice cream |
| Baked sweet potato wedges | French fries |
| Raw/natural almond, cashew, walnut, or pecan butter | Peanut butter |
–Krista Haynes, R.D.
NutriBullet Nutrition Advisor
References:
http://www.appforhealth.com/2011/09/which-non-dairy-milks-are-best/
PCRM Ingredient Substitution Chart http://kristenpetersdotnet.files.wordpress.com/2011/10/sustitution_chart_pcrm__3.pdf
http://kblog.lunchboxbunch.com/2010/08/vegan-cashew-cheese-herb-crust-velvet.html
http://greatist.com/health/healthy-recipe-substitutions/
Can you put sweet potatoes and asparagus uncooked in the nutriblast?
Asparagus yes… for the sweet potato, I recommend cooking first. Check out this prep chart for help with other ingredients! http://nutribulletblog.com/faq/peelingde-seeding/
How do you make almond butter in the nutribullet?
Add the nuts into the cup and screw on the EXTRACTION blade. Start pulsing the cup by pressing up and down a few times to get it started…you may need to stop and scrape down the sides a few times. Continue to do this til it becomes creamy. You may need to add a tiny bit of oil depending on the type of nut used, but most likely you won’t need this. Be sure to store any leftovers in a sealed jar in the fridge.
Do you use raw almonds? Roasted? Salted?
Thanks.