What Makes My Recipes Healthy?

So these recipes are "healthier" versions, but why? I wanted to explain how the substitutions and ingredients I use make the recipes on my blog a more nutritious option to feed your body. Like I explained in the cooking at home post, it's extremely important to understand what you're eating and what benefits these foods have. Being knowledgeable is what allows us to make being healthy a lifestyle.

What Makes My Recipes Healthy?

1. I use a majority of organic ingredients.

Non-organic foods on the market these days are extremely processed and use harmful chemicals and preservatives. The fruits and vegetables are covered in pesticides and animals are injected with hormones. All of these things don't settle well with our bodies. Aspartame is very popular substance added to foods on the market, included in things like soda. According to this article, it accounts for 75 percent of adverse reactions to food additives reported to the FDA and some of these being very serious, including seizures and even death.
All the produce listed on the Dirty Dozen list, I buy organic assuring far less pesticide exposure and fresher taste. On packaged products, look on the labels for words like: USDA Organic, Non-GMO and No artificial ingredients. Shopping organic is becoming more popular and more important, corporate chains like Stop & Shop and Shaws now have both installed organic isles. This is a huge step to a healthier country eating food that is chemical free, from a cleaner, more humane environment, and protecting their health.

2. I use natural sweeteners like honey, organic maple syrup, agave, or xylitol/sucanat VS. refined sugar. 
The refined sugars on the market are stripped of it's natural state, vitamins, and minerals leaving empty calories. They not only cause a sugar high, but a sugar low. Refined sugar is harmful to all parts of your body from your teeth to your liver. I, myself, have a big sweet tooth and find the same satisfaction in things like honey and agave. Cut out the sugar and you will feel the difference. Stay away from prepackaged snacks with sugar as an ingredient or with a lot of -ose words. I aim for the unsweetened versions of products such as almond milk, applesauce, and cocoa.

3. I use flour like spelt and whole wheat VS. bleached white flour.
White flour has no nutritional value towards your body and is also bleached to get it to it's snowy white color. Organic spelt and whole wheat flour both are high in nutritional value containing beneficial vitamins and minerals such as fiber, iron, and vitamin B.

4. I use sprouted grain VS. others (whole wheat, multigrain, white)
When buying "whole wheat" or "multigrain" bread - READ the ingredient list! Most say enriched wheat flour which means it has been stripped of its nutrients, some are put back but others replaced with coal tar derivatives. I recommend buying sprouted grain bread - it contains no flour but is made straight from grains. It has increased digestibility, vitamins, antioxidants,absorption of minerals, and fiber - my favorite is Ezekiel.

5. I incorporate add ons like chia seeds, hemp protein, and flax seeds.
All of these add an extra boost to your meal whatever it may be. Chia seed are packed with vitamins, minerals, fiber, antioxidants, Omega 3's, and are a complete source of protein. Flax seeds are high in fiber to keep you full longer, contain more lignans, which have antioxidant qualities, than any other plant food, and are also high in Omega 3's. Hemp protein is a great plant based protein and contains all the essential amino acids your body needs.

6. I use little to no butter.
I have seen so many recipes that call for practically a whole stick of butter. Most butters are high in cholesterol and saturated fats - it should be used in moderation. If a recipe calls for greasing/coating a pan with butter, as a replacement try coconut oil which is composed of medium-chain fatty acids that have many health benefits such as increasing metabolism. I also use Earth Balance, a vegan butter spread as a replacement for butter in my baking.


Making these changes takes time and commitment. BUT - it can be done! Once you begin to learn, you become more aware, and it becomes an easy choice. It may take baby steps, one substitution at a time, and that's O.K. Do what works for you. Respond to the way the food you eat makes you feel.

I hope this was helpful and puts you on the right track towards healthy living! I found this Essential Grocery List for 'Clean Eating' extremely helpful and a great guide as to what to put on your grocery list.