Suburban Pioneers

The Adventures and Misadventures of Homesteading in 21st-Century America

Lauren: Top Eight Easy, Healthy, Less-Processed Substitutions Anyone Can Make December 18, 2012

1. Coconut Oil or Olive Oil instead of Canola or Vegetable Oil

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According to organicfacts.net, coconut oil’s health benefits include:  “hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial and soothing properties.”

Now that’s good stuff.

Tips: Coconut oil is usually solid unless it’s kept in a really warm place. Use as a solid to saute or place the jar in warm water to turn it into a liquid.

You can also massage the oil onto your body as a moisturizer or into your hair to help combat dandruff.

2. Whole Wheat Flour instead of regular white flour

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Regular white flour is often bleached as well as highly refined (a.k.a. processed), which causes it to loose nutrients. I use regular whole wheat for breads, white whole wheat for muffins, roux, pancakes, etc, and whole wheat pastry flour for cookies and desserts (Seriously! You can’t even taste the difference!).

See this article for more information on whole wheat.

3. Honey, Molasses, or 100% Maple Syrup instead of white granulated sugar

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I mostly use honey as my white or brown sugar substitute since molasses has a distinct taste and real maple syrup is pricey. Here’s more info on honey.

Tips: When using honey in baking, use 1/2 a cup of honey for each cup of sugar called for in a recipe, reduce the liquid in the recipe by 1/4 of a cup, and set your oven 25 degrees lower than the directions say.

4. Whole Grain Pasta

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This is a super easy switch to make and you get used to the more wholesome taste.

Tips: Look for 100% whole grain.

5. Natural Peanut Butter

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A lot of the peanut butter on the market has hydrogenated vegetable oils, sugar or dextrose, and salt. All you really need is peanuts!

Tips: Steer clear of ones that say “Natural” and then add more ingredients like palm oil, etc.

6. Recognizable-ingredient (five or less) snack foods

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Let’s be honest. Sometimes you just need an easy go-to snack. The ingredients for Triscuit Thin Crisps are: whole grain soft white winter wheat, soybean oil, salt. And the Unique Pretzel Shells include: Unbleached Wheat Flour, Canola Oil, Salt, Yeast, and Soda. These break some rules (the oils) but are a lot healthier than most other snacks on the market.

7. Real Butter

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Real butter doesn’t have all that hydrogenated fat. Go organic if you can. And if you’re able to find butter from grass-fed non-hormone-treated cows, that’s even better.

Here’s more on butter versus margarine.

8. Brown Rice in place of White Rice

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White rice undergoes a process that removes most of its nutrients. Brown rice has only had the hull removed so most of the good stuff is still there. And we like the good stuff:)

Here’s some more info if you’re interested.

That’s it. Most of these substitutions don’t cost all that much more, if at all. And your body will thank you. It’ll be like getting a massage. . . on the inside. . . sort of. . .

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One Response to “Lauren: Top Eight Easy, Healthy, Less-Processed Substitutions Anyone Can Make”

  1. I totally second Lauren’s suggestions for substitutions! And I would like to add that I sometimes substitute quinoa for white rice–it’s faster to cook than brown rice and is really healthy.


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