Herbs
- A must for any healthy focused cook and kitchen. Herbs are the basis for many new cooking
ideas in reducing fats, sodium and the amount of processed foods in our
diets. The mild to powerful flavors of
herbs offer unlimited potential to alter and enhance any dish. Start your own garden or planter, as herbs
are very hardy and you will have no trouble growing an abundant quality and
variety. (Herbs
are something I can't live without. Unfortunately
I buy them, use them but due to the size of their container I end up having to
throw them away before I've used the whole container due to their expiration
date. Fresh are better but again I never
use the whole package. So I've started
freezing my fresh bought and even some of my seldom used dried. Don't know if I'm supposed to do this but it seems
to work.)
Honey
- is a great substitute for white sugar.
although honey has only trace amounts of vitamins and minerals, because
of the potent sweetness of honey, you can often times use less. Store in a covered container, in a cool, dry
location. If honey crystallizes, place
container in hot water for 5-10 minutes.
(I'm not one who uses that much honey but might
give it a try as a substitute in my tea.)
Lecithin
- Combine liquid lecithin with olive oil and use to lightly oil your bread,
cake or casserole dishes. lecithin is
also found in commercial salad dressings to hold emulsified products together
and prevent separation. (Never tried this one.
I normally use non-stick spray on my baking and casserole dishes. I did look this one up on the internet and it
has its ups and downs. It apparently is
good for the body yet can have some side effects.)
Molasses
- can be used in place of sugar or honey.
Although black strap molasses is rich in minerals, you must use it
cautiously, as the potent, almost overpowering taste can drastically change
your recipe's overall flavor. Can be
found in most supermarkets and health food stores. Store in a cool, dry place. (This is something
that I found out the hard way that you DO have to be careful with due to its
flavor.)
Mustard
- Used whole, ground or mixed with other ingredients to form a paste, mustard
is the second most common spice used in America. Only pepper is more used. Mustard uses are broad and limited only by
your creativity. Used in salads, with
meats, pickled brine and in many main entrees, you can find it in many dishes
created in America. Mustard has been
used since before Roman times and had many culinary and medicinal properties. The vast variety of prepared mustards allows
you to experiment with different flavors and textures. Prepared mustards should be stored in the
refrigerator. Dry and mustard seeds
should be stored in a cool, dry location.
(I love cooking with mustards of all kinds. I especially enjoy whole grain mustards. One of my favorite ways to cook pork is to
rub it down with mustard before cooking.)
Nuts - Choose unsalted, dry roasted nuts versus ones
that have been deep fried and salted. by
using a variety of nuts you can achieve different textures and flavors while
creating healthy, exciting dishes. All
nuts contain some form of fat, so use in moderation. Most nuts stay freshest when frozen.
(I freeze all of my nuts. I'll buy them whenever possible on sale and
stick them into the freezer. They taste
just as fresh as if they just came off the tree.)
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