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Healthful Substitutes

 for reconnecting body and mind with spirit
 

Item

Substitute/
Serve with

Information/
Applications/
Brands found

alcoholic beverages soda water/
wedge of lemon, and/or frozen raspberries
in a wine glassmakes a nice elegant cocktail.

berries, individually frozen

 

Be sure to get individually frozenthere are a number of brands available now, Europe's Best, Snowcrest, Western Family, etc.

Creamy Rice Hot Cereal   Bob's Red Mill Brown Rice Farina

cornstarch

arrowroot powder

Use as cornstarch or flour to thicken gravies, sauces, and stews.  Corn is considered a food to which many are intolerant/sensitive/allergic.  Also, cornstarch is higher in calories than flour, and arrowroot hasn’t any calories. 

flour
(as a thickener)

arrowroot powder

Use as cornstarch or flour to thicken gravies, sauces, and stews.  Corn is considered a food to which many are intolerant/sensitive/allergic.  Also, cornstarch is higher in calories than flour, and arrowroot hasn’t any calories. 

gelatin agar-agar As with cornstarch and arrowroot, both work the same: The first is an animal product, the second, vegetable. 

ice cream

yogurt

See Raspberry Ice Cream on recipe page

jams with sugar all-fruit jams Golden Valley All Fruit is one I've found that is most like jams made with sugar.
lard margarine or butter Find a good quality lethicin or expeller-pressed oil non-hydrogenated margarine at a health food store.* For the body, the word these days is that butter is the better choice.
Rice Flakes    
Scottish Oatmeal   Organic preferred; Bob's Red Mill is highly available; if desired, substitute Rolled Oats
sour cream yogurt/
serve with natchos and salsa

Organic, natural/plain, 3.5% fat; Olympic, Jersey Farms, and Astro are brands available in many supermarkets now

soy sauce Braggs Soy Sauce Bragg's contains soybeans and water.  (It hasn't any wheat, alcohol, or salt, and it isn't fermented.) 
Spelt Flakes and Flour   Spelt is an ancient grain and can be found in health food stores. 

sugar, white or brown

honey,
maple syrup
(eat on occasion, rather than regularly )

There is much controversy regarding the intake of sugar, some even consider it a drug much like caffeine.  Though the medical profession doesn't generally recognize systemic yeast/fungal infections as a disease or threat, these seem to have become the norm.  If you have fungal infections under your nails, skin conditions/rashes, yeast infections, eliminating sugars/sweets, ferments, and alcohol altogether for quite some time is recommended. 

vinegar

lemon juice
(freshly squeezed)

Following along the lines of sugar above; also, fresh foods are better for us than preserved ones.

wheat flour spelt or rye flour Spelt flour is an ancient grain of which wheat is a relative however, for an alternative, those who find they don't like whole wheat pasta might like spelt or rye pasta better.  There are also lots of breads available on the market that are good tasting which don't use white flour or yeast.  At some point, I'll list some of my favourites but, if in the meantime you'd like these, send me a message and I'll get on it.
yeast baking powder
(alum free) /
baking soda
Used in baking. 
egg 2 T ground flax seed, mixed in 1 T. water Used in baking. 
sea salt   find a high quality sea salt (Celtic Sea Salt® is one, www.celticseasalt.com)
sodas soda water with wedge of lemon, and/or frozen raspberries or all-natural sodas—these are sweetened with fruit juices; Knudson's is a nice brand.

yogurt

 

Organic, natural/plain, 3.5% fat; Olympic, Jersey Farms, and Astro are brands available in many supermarkets now

 
*  Note.  For those who are on budgets, many supermarkets now stock organic and health foods where pricing, at times, is more reasonable. 
 
 
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