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Fit It In:Don’t Snub the Substitutes
By Marlee MitchellWho says there are no substitutions?
Gone are the days when there really were no
substitutions for some of our favorite foods.
Those few items intended as healthy substitutes tasted
so bad that people wouldn’t use them. Actually now is a
very exciting time to stick to the resolve to eat healthier
this year. Foods are looking and tasting better than ever.
Here are some of my favorites:
Spread It On
Imagine a spread that you can use just about anywhere in the kitchen as butter and
tastes great while getting some of your essential fatty acids from healthy oils each time
you use it. The product is called Earth Balance Natural Buttery Spread. It is 100 percent
vegan and contains only expeller-pressed natural oils that provide omega-3s. Even my
husband loves it. We use it on everything we toast or bake. It comes in a yellow tub in
the refrigerated section near the butters and in sticks or whipped. You can find it in
some supermarkets and in health food stores. The company offers a website for baking
hints at www.earthbalance.com.
Mayo Alterative
For a healthy alternate mayo try one of the Vegenaise products, egg- and dairy-free
products very similar to mayonnaise. They differ in the oils they are made from. We like
them all; recently I bought the Grapeseed oil Vegenaise. Grapeseed oil is good for the
heart by helping to correct blood cholesterol levels in certain individuals. It helps raise
levels of HDL (the good cholesterol). Available in health food stores and some
supermarkets. Website: www.followyourheart.com.
Sour Cream & Cream Cheese
You don’t have to avoid cooking Mexican dishes or others because of not being able to
use sour cream. Tofutti makes a product called Better than Sour Cream.
I have to admit I was skeptical before trying it, but I was very pleasantly surprised when I
did. I even pulled it off in some chicken enchiladas I made recently and the kids couldn’t
tell a difference. Usually they notice the secret ingredients but not this one. Available at
health food stores and some supermarkets.
Tofutti also makes Better than Cream Cheese. It works. It may not be the Philly we all
remember, but it’s nice to have the option of something rather than nothing. Tofutti
makes ice creams and ice cream sandwiches too. Widely available.
Chocolate
Yesterday I thought I’d died and gone to heaven. There are all kinds of chocolates out
there. Godiva even came out with a sugarless chocolate bar last year, which, I have to
say, is great. But I came across an Omega Truffle — Organic Dark Chocolate Covered
Truffle chocolate that contains Udo’s Choice 3.6.9. oil blend. Udo’s choice oil blend is,
you guessed it, a healthy oil blend containing omega 3s and 6s. It has Certified Organic
Flax and other oils rich in essential fatty acids. It is made by Bija, a tea company that
specializes in wonderful organic tea blends, green, black and herb. They are doing
great in the chocolate arena as well. The Omega Truffle is made from high quality
Peruvian chocolate and Madagascar vanilla beans. And as a perfect gift to yourself, it
nourishes both body and spirit. No guilt, no pain. Website: www.florahealth.com.
Whipped Cream and Cheese
Two more products worth mentioning are Soyatoo! Soy Whip, whipped soy topping that
comes in a can that even looks like the whipped cream can. It’s not, but again
it is a fun alternative. Good for use on everything from cappuccino to cakes, fruit and
desserts. Find info at www.soyatoo.com, and Ceres Organics who imports it, www.
ceresorganics.com.
The other product is cheese. Every day there is another non-dairy option for cheese. I
have tried many — some are not good and some are very good and even melt like
cheese. Some of the offerings are Rella cheeses and Yves soy cheese products — The
Good Shreds, The Good Slices. Ask for help in choosing one at the store. There are
many to choose from and if you get home with one that is bad, you will never try
another. They can help you find the favorites. Website: www.hain-celestial.com.
Marlee Mitchell (marleemitchell@iamtodayswoman.com) chef, started finding ways to fit
more nutritious food into her life after her battle with cancer.
By Marlee MitchellWho says there are no substitutions?
Gone are the days when there really were no
substitutions for some of our favorite foods.
Those few items intended as healthy substitutes tasted
so bad that people wouldn’t use them. Actually now is a
very exciting time to stick to the resolve to eat healthier
this year. Foods are looking and tasting better than ever.
Here are some of my favorites:
Spread It On
Imagine a spread that you can use just about anywhere in the kitchen as butter and
tastes great while getting some of your essential fatty acids from healthy oils each time
you use it. The product is called Earth Balance Natural Buttery Spread. It is 100 percent
vegan and contains only expeller-pressed natural oils that provide omega-3s. Even my
husband loves it. We use it on everything we toast or bake. It comes in a yellow tub in
the refrigerated section near the butters and in sticks or whipped. You can find it in
some supermarkets and in health food stores. The company offers a website for baking
hints at www.earthbalance.com.
Mayo Alterative
For a healthy alternate mayo try one of the Vegenaise products, egg- and dairy-free
products very similar to mayonnaise. They differ in the oils they are made from. We like
them all; recently I bought the Grapeseed oil Vegenaise. Grapeseed oil is good for the
heart by helping to correct blood cholesterol levels in certain individuals. It helps raise
levels of HDL (the good cholesterol). Available in health food stores and some
supermarkets. Website: www.followyourheart.com.
Sour Cream & Cream Cheese
You don’t have to avoid cooking Mexican dishes or others because of not being able to
use sour cream. Tofutti makes a product called Better than Sour Cream.
I have to admit I was skeptical before trying it, but I was very pleasantly surprised when I
did. I even pulled it off in some chicken enchiladas I made recently and the kids couldn’t
tell a difference. Usually they notice the secret ingredients but not this one. Available at
health food stores and some supermarkets.
Tofutti also makes Better than Cream Cheese. It works. It may not be the Philly we all
remember, but it’s nice to have the option of something rather than nothing. Tofutti
makes ice creams and ice cream sandwiches too. Widely available.
Chocolate
Yesterday I thought I’d died and gone to heaven. There are all kinds of chocolates out
there. Godiva even came out with a sugarless chocolate bar last year, which, I have to
say, is great. But I came across an Omega Truffle — Organic Dark Chocolate Covered
Truffle chocolate that contains Udo’s Choice 3.6.9. oil blend. Udo’s choice oil blend is,
you guessed it, a healthy oil blend containing omega 3s and 6s. It has Certified Organic
Flax and other oils rich in essential fatty acids. It is made by Bija, a tea company that
specializes in wonderful organic tea blends, green, black and herb. They are doing
great in the chocolate arena as well. The Omega Truffle is made from high quality
Peruvian chocolate and Madagascar vanilla beans. And as a perfect gift to yourself, it
nourishes both body and spirit. No guilt, no pain. Website: www.florahealth.com.
Whipped Cream and Cheese
Two more products worth mentioning are Soyatoo! Soy Whip, whipped soy topping that
comes in a can that even looks like the whipped cream can. It’s not, but again
it is a fun alternative. Good for use on everything from cappuccino to cakes, fruit and
desserts. Find info at www.soyatoo.com, and Ceres Organics who imports it, www.
ceresorganics.com.
The other product is cheese. Every day there is another non-dairy option for cheese. I
have tried many — some are not good and some are very good and even melt like
cheese. Some of the offerings are Rella cheeses and Yves soy cheese products — The
Good Shreds, The Good Slices. Ask for help in choosing one at the store. There are
many to choose from and if you get home with one that is bad, you will never try
another. They can help you find the favorites. Website: www.hain-celestial.com.
Marlee Mitchell (marleemitchell@iamtodayswoman.com) chef, started finding ways to fit
more nutritious food into her life after her battle with cancer.
