Help with getting started

[Guest guest]

Today, I sat down and wrote out a post about how to convert a recipe into being

more NT-friendly. It's posted on my blog at http://cookingnt.blogspot.com. A

copy is below. I hope this will help those of you who are new to NT and not

sure what to do to make your family favorites healthier. If the links don't

come through in the post for you, please look at my blog to get them.

If anyone thinks of any tips or hints I missed, please let me know and I'll add

it.

KerryAnn

owner, **new list** NT-recipes, NT-kids, native-nursing, NTOAMC and WAPHG

http://cookingnt.blogspot.com - over 175 recipes

" I prefer butter to margarine, because I trust cows more than I trust chemists. "

Joan Gussow

__________

I should have done this a long time ago, but here's the basics in converting

recipes to be more NT-friendly

Ingredient changes

a.. sugar- rapadura, muscovado, raw honey, maple syup, stevia. Depends on the

application.

b.. white flour- whole wheat flour, spelt flour, sprouted flour

c.. water and bullion cubes or canned stock- home-made chicken or beef stock

d.. shortening- coconut oil or Spectrum brand shortening or palm oil

e.. cream of mushroom soup- white sauce

f.. EVOO in cooking- since EVOO is not heat stable for cooking, any recipe

calling for heat can be changed to coconut oil or butter

g.. vegetable oil, canola oil- coconut oil or butter if heated, EVOO if not

heated

canned fruit in syrup- fresh fuit with a little honey and enough added fluid

for the recipe

h.. evaporated milk- cream, coconut cream

i.. nuts- crsipy nuts of the same variety. Do not toast.

j.. half and half- cream, coconut cream

k.. skim or 2% milk- whole milk

l.. flavored yogurt- plain yogurt with 1/2 tbs all-fruit preserves

m.. vanilla yogurt- plain yogurt with vanilla extract added

n.. dry milk- coconut milk powder

o.. constarch- arrowroot powder

p.. cream cheese- yogurt or kefir cheese

q.. canned beans- soak beans overnight, bring to a boil, and boil 20 minutes.

Drain.

r.. rice, soy or almond milk- cow's milk

s.. powdered sugar- rapadura pulsed through a coffee grinder

t.. salt- Real Salt or sea salt

u.. soft drinks- juice with carbonated water, NT ginger ale, kvass, or other

fermented drink

v.. cheese- raw milk cheese, if not heated. If heated for a long period of

time or to a high heat, I will use organic cheese instead of raw, due to cost.

w.. mayo- homemade mayo from NT's recipe. Duke's does make a sugar-free mayo,

but it's still soybean oil.

x.. juice- fresh squeezed juice

y.. if purchasing pasturized dairy, look for " pasturized " and not

" ultra-pasturized. " This is most likely found in a HFS.

z.. pasta- brown rice pasta, spaghetti squash

aa.. egg noodles and possible lasagna- soaked flour pasta

ab.. salad dressing- make your own with EVOO

ac.. sausage- homemade turkey sausage

ad.. lunch meat- home-cooked meats, thinly sliced or HFS nitrate-free varities

Ingredient choices

a.. avoid anything with soybean anything in the ingredient list.

b.. Make your own sauces from scratch instead of using bottled products. If

you need help locating a recipe for a replacement for a packaged product, e-mail

me and I'll help.

c.. Dairy- use raw dairy if unheated. If heated until the temperature of the

final dish is above 160, I generally use pasturized. Avoid ultra-pasturized if

possible.

d.. If a recipe calls for white sugar, you can reduce the amount by one-third

to a half and use rapadura or muscovado. If making a syrup or liquid dish,

reduce the volume to one-fourth and use maple syrup if cooked or raw honey if

uncooked. And use slightly less fluid. For example, a recipe calling for 1 cup

white sugar in a baked good, I would use 1/2 cup rapadura. For a syrup recipe

calling for 1 cup white sugar, I would use 1/4 cup maple syup or honey. Then I

would reduce the water called for in the recipe by 2 tbs.

e.. If you don't have a grain mill, blender batter recipes are good for

breakfast. Sue Gregg has some of these.

Other sources of help

a.. NT-recipes for sharing recipes and helping you convert you exisiting ones.

b.. NTOAMC for focusing on batch and freezer cooking

c.. Native Nursing for help with breastfeeding, natural pregnancy and birth.

d.. Discussing NT handles a lot of basic lifestyle and beginning questions,

including converting recipes.

e.. NT Kids helps in feeding toddlers and above the NT way, including

converting your family and snack and meal ideas for small kids.

f.. waphb for questions on raw milk formulaand children.

g.. Native Nutrition for general and in-depth discussion of lifestyle and

nutrition.

Any other ideas? E-mail me and I'll add them.