When trying to eat clean, some of your favourite recipes may seem unusable at first glance. My goal is to help you learn how to modify your delicious recipes and make them healthier and “cleanse” friendly.
- Can trigger a variety of reactions, allergies, and other digestive complaints such as diarrhea in sensitive individuals.
- Eggs are prone to carry salmonella with improper storage, handling and cooking.
- They contain saturated fats and are associated with gallbladder problems in some people.
- Contribute to the structure and leavening of baked products.
- Products made without eggs may be more crumbly and fragile than those prepared with eggs.
- For homemade cookie and cake recipes made from scratch, eggs may be omitted from many with little change in texture (except chiffon or angel food cakes).
- Because of their fragility, egg-free cakes are best served from the baking pan or as cupcakes in paper liners.
When used as a binder (typically 1 egg per recipe) substitute one egg with:
- 1 teaspoon of egg-free baking powder (will replace leavening of 1 to 2 eggs).
- 1 mashed, ripe banana to the mixture for additional binding.
- 1 tbsp gram (chick pea) or soya flour and 1 tbsp water
- 1 tbsp ground flaxseed plus 3 tbsp warm water
- 1/4 cup ground soft tofu – (blend this with liquid portion of recipe)
- 3 tbsp pureed fruit (will change flavour)
When used for leavening (typically 2-3 eggs or more per recipe) substitute one of the following for each egg called for in the recipe:
- 1 heaping tbsp baking powder plus 1 tbsp oil plus 1 tbsp warm water
- 1 heaping tbsp baking powder plus 1 tbsp apple cider vinegar plus 1 tbsp warm water
- Very refined and processed.
- Can contribute to a host of health problems such as diabetes, sugar imbalances, digestive problems
- Lower in fiber and nutrient levels
- Replace at least 1/2 the amount of all-purpose flour in a recipe for a higher fiber flour i.e. oat or spelt flour.
- You can also replace 1/4 the amount of all-purpose flour with oat bran or oatmeal.
Or substitute 1 cup all purpose flour with:
- 1 cup minus 2 tablespoons whole wheat flour.
- 5/8 cup potato flour (this one is gluten free)
- 1 1/4 cup rye or coarsely ground whole-grain flour
- Sensitivity to wheat is remarkably widespread.
- While some people may benefit from avoiding wheat, many don’t improve until gluten (a protein component of wheat and other grains) is eliminated.
- In sensitive individuals wheat can trigger a host of digestive problems like diarrhea, constipation, irritable bowel disorder (IBS), gas, bloating, cramps etc, chronic skin conditions, respiratory complaints, candidiasis, food allergies and can severely aggravate Celiac Disease. Wheat and gluten sensitivity can be associated with fatigue, arthritis, hypertension, auto-immune disorders, Alzheimer’s, multiple sclerosis, and can also aggravate mood disorders.
Wheat flour is by far the best for baking. Its high gluten content provides structure, texture and an ability to absorb moisture.
Non-wheat flours high in gluten (as the alternatives) will create results very similar to a wheat-based product.
Gluten-free baking is more of a challenge. The trick is to blend a few gluten-free flours with vegetable gums to help stabilize the product. Watch gluten free products very carefully while baking to ensure they are not overdone.
Wheat-free Alternatives (contain Gluten):
One cup wheat flour:
- 1 cup spelt flour (high gluten)
- 7/8 cup kamut flour (high gluten)
- 3/4 cup oat flour (low gluten)
- 7/8 cup rye or triticale flour (low gluten)
- 3/4 cup barley flour (moderate gluten)
Gluten-Free Flour Alternatives
One cup wheat flour:
- 7/8 cup buckwheat or amaranth flour
- 3/4 cup rice, soy, millet or bean flour
- 5/8 cup potato flour
- 7/8 cup quinoa flour
- 1/2 cup ground nuts or seeds
In sensitive individuals milk can cause a host of digestive problems including diarrhea, gas, bloating, and cramping. It can contribute to chronic skin conditions such as eczema, hives, and dermatitis. It ,may aggravate respiratory conditions by stimulating phlegm formation and may lead to intestinal irritation and mal-absorption. Lastly, it can lead to increased inflammation and aggravate pre-existing health conditions or injuries.
Milk is the least critical ingredient in baking and thus is the easiest to substitute. Substitutions will affect the fat content, sweetness and the ability to colour the baked good.
Soy milk tends to brown baked goods prematurely, while potato milk tends to whiten products.
When baking, check your product often. If it’s getting too brown cover with tin foil and resume baking. If it’s not brown enough bake until the product passes the “toothpick test”. A few minutes under the broiler can add a little colour if necessary. Alternatively, place dough into 2 smaller pans. Rice milk has a tendency to make dough a little too watery which can be corrected by adding a little extra oil to the recipe.
One cup milk:
- 1 cup soy or rice or almond milk
- 1 cup spring water or juice
- 1/4 cup nuts or seeds blended with
1 cup water
- 1/3 cup shredded coconut blended with 1 cup water and 1 tsp vanilla
- 3/4 cup water (add last to recipe)
In sensitive individuals can aggravate or trigger blood sugar problems, diabetes, hypoglycemia (symptoms may include: fatigue, irritability, poor concentration, shakiness, etc.)
It can contribute to a host of other health problems such as weight gain, decreased immunity, headaches, depression, chronic skin conditions, digestive complaints, yeast infections and yeast overgrowth symptoms such as candida (sugar feeds yeast).
One cup granulated sugar:
½ cup agave syrup
3/4 cup honey- (reduce liquid in recipe by 1/4 cup)
3/4 cup maple syrup (reduce the other liquid called for in the recipe by about 4 tablespoons for every cup of sugar substituted)
1/2 cup molasses (reduce liquid in recipe by 1/2 cup)
1 leveled tsp of Stevia powdered extract or liquid concentrate
***NEVER substitute ANY Artificial Sweetener as a substitute for ANY type of sugar!
Aspartame has been implicated as a contributing factor in neurologically-related health problems (seizures, headaches, Alzheimer’s, brain tumours, etc). The long-term health effects of artificial sweeteners are NOT known. It is also unknown how our body metabolizes these chemically modified substances***
High is trans fats and saturated fats which can contribute to heart health problems, elevated cholesterol, and atherosclerosis. These are synthetic foods.
One cup melted:
- 3/4 cup of olive oil
- 3/4 cup of coconut oil
- 1 cup applesauce