Kitchen Staples & Recipes

 

Instead of...	Try this...
Hydrogenated and partially hydrogenated fats	Butter, coconut oil, or lard
Rancid vegetable oils	Extra virgin olive oil, best quality (never heat vegetable oils)
Refined sweeteners (sugar, corn syrup, fructose, etc.)	Honey, Maple Syrup, Sucanat, or Rapadura
Pasteurized, homogenized milk products	Raw milk and cream (NOT pasteurized or homogenized), available fresh from a local farm if possible
White flour, white rice, Improperly prepared seeds and grains	Whole grains and seeds, properly prepared by sprouting, soaking, or fermenting (such as sourdough)
Factory-produced meat and eggs	Old-fashioned, free-roaming, pasture-fed animals that provide us with meat, eggs, and milk (purchased locally if possible)
Non-organic fruits and vegetables	Fruits and vegetables grown in your own garden (top choice) or by your friends and neighbors, using organic methods and traditional methods
Commercially processed foods	Homemade dishes, prepared with nutrient-dense foods and loads of love

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