If you have begun to transition to a more
nutrient dense diet based on Nourishing
Traditions or Eat
Fat Lose Fat, you may feel a bit overwhelmed. This article
will summarize ingredient changes to make your existing recipes
more NT (Nourishing Traditions) friendly.
Replace commercial baked goods such as bread,
muffins, biscuits, tortillas, crackers etc., with: Breads, muffins, biscuits, pancakes, etc prepared using
whole grain flours using the Two
Stage Process. If you do not have a grain mill, many batters
can be prepared with whole grains using a blender. Additional
recipes for baked
goods are found here.
Replace sugar with:
Rapadura, sucanat, muscovado, raw honey, maple syup, or stevia.
Replace white flour with: Freshly milled (if possible) whole wheat flour, kamut
flour spelt flour, sprouted whole grain flour, other freshly milled
Replace water and bullion cubes or canned
stock with: Home-made chicken or beef
Replace shortening with: Virgin coconut oil or Spectrum brand shortening which
is made of palm oil, or raw butter, if available.
Replace cream of mushroom, cream of chicken
and other creamed soups with: Homemade
white sauce, add flavorings yourself. Here is the recipe: 2 TB
olive oil, 2 TB whole wheat flour, and 1 Cup Stock. Multiply this
out for the number of cups you need to have a very healthy and
tasty homemade cream of chicken soup.
Replace vegetable oils such as canola oil
or corn oil with- coconut oil or butter,
olive oil or Mary's Oil Blend. Use a wide variety of healthy fat
for a good balance of essential fatty acids.
Replace canned fruit in syrup- fresh fruit with a little honey and enough added
fluid for the recipe
Replace skim or 2% milk with: Raw Milk or Coconut Milk
Replace flavored yogurt with: Raw milk or whole milk yogurt . Add 1-2 tbs all-fruit
preserves for sweetening.
Replace dry milk with: coconut milk powder
Replace constarch with: arrowroot powder
Replace canned beans with: Dry beans that have been soaked overnight
in water with vinegar added. Drain in the morning,, add fresh
water to cover bring to a boil and simmer until softened. Drain.
Replace rice, soy or almond milk with: Raw cow's milk
Replace table salt with: Real Salt or sea salt
Replace soft drinks and juice with: Carbonated water, NT ginger ale, kvass, kefir soda
or other fermented drinks. See NT for more details.
with: raw milk cheese when possible.
Replace commercial mayo and salad dressings
with: Homemade dressings and mayo from
NT's recipes or use good quality mayo or dressings that do not
contain soy oil.
Replace pasta with:
Brown rice pasta, spaghetti squash. or other whole grain alternative,