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 25 Ideas for Delicious and Healthy Lunches You Can Take to Work 2 The Positive Impact That Drinking Healthy Tea Can Bring to Your Life 3 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 4 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals 5 10 Surprising Benefits Of Dragon Fruit You Never Knew

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next