Advertising
Advertising

4 Healthy Substitute Ingredients to Try in 2017

4 Healthy Substitute Ingredients to Try in 2017

This 2017 you should expand your culinary horizons to improve your health. According to the National Institutes of Health, people cook far less now than they did in 1965. Instead, everyone’s eating out, which researchers say is less healthy and contributes to the rise in food-related illnesses plaguing America. Learning to cook with different ingredients boosts your culinary versatility, which makes you more likely to cook rather than order delivery.

Here are a few healthy substitute ingredients you can use:

1. Vegetable Stock

If you’ve run out of meat stock for your soups or stews, you can use vegetable stock without losing any or little flavor. You can buy ready-made vegetable stock at the grocery, or make your own. Finely-cut mushrooms and kelp can taste almost like ground beef in dishes. You can add Korean fermented soybean paste to give it an umami flavor.

Advertising

If you want a traditional vegetable stock, chop carrots, bay leaf, leeks, onions, celery, thyme, and peppercorn in one-inch pieces to create a crunchy texture. Fry in a pot for 5 to 10 minutes with frequent stirring, then add water and salt and simmer for 30 minutes. Strain out the vegetables.

These two vegetable stocks work great for ranch style beans instead of using meat stock. If you’re making ranch style beans, you can also substitute pinto beans for kidney beans or red beans, which both have similar taste.

Even if you have meat stock on hand, it’s best if you use vegetable stock. Meat has been linked to an increasing your risk for cancer and can be high in bad cholesterol. Vegetables are antioxidant-rich, which helps combat cancer, and they’re generally very low in bad cholesterol.

Advertising

2. Apple Cider Vinegar

If you planned on making a lemon-spritzed meal but forgot to buy lemons (happens to all of us), then you can substitute with apple cider vinegar. Dishes like lemon chicken, halibut prepared with lemon, risotto, and many others, will all taste similar or even better if you substitute lemon with apple cider vinegar (ACV). ACV has a much stronger sour flavor than lemon’s milder sting, but that’s nothing diluting ACV with water can’t fix.

Although lemon is very healthy, ACV can carry more health benefits than lemon. ACV has been found to suppress your appetite, which can lead to weight loss. It’s been found to lower your blood sugar levels after eating, and researchers have said this makes it a viable glucose management treatment for diabetics. It’s also good for your skin and can alleviate heartburn.

3. Cabbage Buns

You’re throwing a barbecue party or you’re hankering for a burger so you light up the grill and start flipping some patties – but you find you don’t have any hamburger buns! That’s okay if you have cabbage in stock. Cabbage leaves are a surprisingly great substitute for buns. Cabbage has a firm texture, not unlike taco shells or wraps, which makes it similar to a bun.

Advertising

First you remove and discard the outer leaves, leaving the inner leaves for you to use as your sandwich bread. Thoroughly wash the raw inner leaves and then place your beef patty, cheese, and other toppings onto one leaf and cover with another! Raw cabbage leaves are nice and crispy, which makes them an excellent substitute for taco shells. They can also be used as wraps.

Cabbage buns are way healthier than bread-based buns. They have close to zero calories, while a typical hamburger bun has over 100 calories.

Cabbage is rich in B vitamins and vitamin C, which both promote the growth of a healthier beard. Doctors also found that taking vitamin C also helps you recover after surgery, which means eating food wrapped in cabbage buns after an operation can heal you. Unfortunately, your regular hamburger bun doesn’t really have any significant amounts of vitamins and minerals – it mostly has salt, fat, and carbs.

Advertising

For health reasons, you should really make cabbage buns your permanent bun choice. But if you really can’t have your burger without an actual bun, you can use your cabbage leaves to make runzas. Bierocks (also known as runzas) are baked buns stuffed with shredded cabbage, onions, peppers, and even ground beef. You make dough with a little flour and eggs and stuff it with these ingredients and bake in the oven.

4. Canned Salmon

On the other hand, if you’re hankering for a burger but don’t have any beef patties to grill, you can use canned salmon. Here’s how:

  1. Open up two cans and drain the salmon with a strainer.
  2. Remove any bones.
  3. Finely cut two red onions and 1 large sweet pepper.
  4. Beat two eggs in a bowl and mix in the salmon, onions, pepper, and half a cup of bread crumbs.
  5. Coat your hands with flour and take a bit of the mixture and ball it with your hands.
  6. Flatten the mixture into your desired patty size and bread them with the leftover crumbs.
  7. You’re ready to make some burgers!

Salmon patties should be your permanent replacement for beef patties. Again, beef causes cancer, but salmon is filled with cancer-fighting antioxidants. Salmon’s famous antioxidant, astaxanthin, is so powerful it has been found to act as an internal sunscreen that protects your skin from the sun’s UV rays if you ingest it within 24 hours of sun exposure. Beef can’t do that! And unlike beef’s heart-clogging bad fats, salmon’s healthy omega-3 fatty acids nourish your brain and protect your heart.

2017 is here and it’s time to level up your cooking skills. Try making these healthy substitutions to your dishes once in a while and you’ll be eating healthier. It will also make your meals more fun and give your routine foods a little bit of an edge.

Featured photo credit: zoli2003 via pixabay.com

More by this author

addiction recovery 2 Things You Must Do If You Love Someone Suffering From Addiction Substitute Ingredients 4 Healthy Substitute Ingredients to Try in 2017 New year's resolution 4 New Year’s Resolutions That Are Hard to Break Hobbies Addiction 3 Hobbies That Help You Get Over Addiction Winter Detox Why It’s Important to Detox for the Winter: Here Are 2 Healthy Ways You Can Detox

Trending in Food and Drink

1 14 Healthy Easy Recipes for People on the Go 2 Top 9 Foods for Incredible Brain Health And Brain Power 3 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 4 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next