It can feel overwhelming making lots of adjustments to your grocery shopping routine all at once. Breaking things down into small changes you can make on your next trip can be really helpful. You’d be surprised how a few, seemingly ordinary changes can lead to some extraordinary meals.
In the This or That series, I am going to share healthier alternatives for frequently bought items.
I recently shared a go to guide of pantry essentials good to have on hand since we are spending a bit more time at home these days. I figured we could start there with some healthier versions of beloved pantry staples.
BAKING FLOUR
Many of us grew up using all purpose flour, well.. for all purposes! It comes in handy for those moments you let out your inner pastry chef.. or want to fry chicken (I know I'm not the only one). The tricky part is the glyphosate (widely used pesticide) and bleach (used to whiten and soften) frequently found in these bags of flour.
Tiny Tip: Glyphosates and bleach are also fairly common in oats and bread. For oats, gluten free options like Nature’s Path or Purely Elizabeth are absolutely delicious. The same goes for bread- be on the look out for these ingredients, as well as sugar. There are lots of options, but my go to is Dave's Killer Bread.
COOKING OILS
I was raised on canola and vegetable oils, so I understand the natural instinct to grab these from the shelves. They are inexpensive and can handle high cooking temperatures. Because they are fairly processed and high in GMOs, you may consider some of these delicious alternatives
MILK ALTERNATIVES
Eliminating dairy from your diet is already an amazing feat, so I won’t spend too much time here. To make the taste and texture more appealing, some have added sugar and carrenagens that you may want to avoid.
PEANUT BUTTER
Many of us have gotten used to peanut butter with added sugar and preservatives that make the texture smooth and creamy. It’s good to check the ingredients on the back. Ideally, there should only be peanuts and (maybe salt) in it.
RICE
When I was younger, I never knew another rice than Uncle Ben- a true OG. Though Instant/Boil in a bag rice is so convenient, there are options with less preservatives and more nutrients than white rice.
SALT
Back in the day iodized salt (aka table salt) was encouraged to make sure we got enough iodine. More recent research has shown that most of us get enough iodine through other foods (grass fed beef, dairy, fruits, and veggies). Similar to some of the other foods mentioned above, table salt sneaks in a number of preservatives to help extend the shelf life.
Tiny tip: A number of spices and seasonings (like those convenient taco seasoning packs) also have preservatives to keep them from getting clumpy in the pack and extending their shelf life. You can find tips for finding pure spices and recipes to make your own seasonings at home here.
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