Substitute Some Whole Wheat Flour for White Flour

Looking to add more fiber into your diet? Try adding in some whole wheat flour. One cup of whole wheat flour has 15 grams  of fiber whereas white flour only has 3 grams. Compared to white flour, wheat flour is nutty and has more nutrients. It will also give you an end result that is heavier and denser. As for substituting it, try replacing half the white with half wheat. This should not be noticeable in your recipes. A great idea is to mix in the whole wheat flour into your canister so you always have it ready for when you need it.

Substitute Avocado for Butter

If you are looking for a good substitute to butter in your recipes, try out avocado. It can be used as a substitute for butter in recipes such as cookies, muffins, or cakes. It’s a good substitute because it will add in a lot of vitamins and minerals to your baked goods. It is also high in unsaturated fats which makes it perfect for using in baked goods that use butter which is high in saturated fat.

 

To substitute it, for most recipes you can use it on a one to one ratio. It will vary with some recipes. Also in some cases you may need to add in a bit of liquid to make for a thinner batter. As you can see avocados can turn a typical bake good like cookie and cakes into a healthier version. Give it a try.

Substitute Veggie or Soy Burgers for Regular Hamburgers

If you want a healthier substitute to regular hamburgers, you should check out veggie or soy burgers. These burgers are a lot better than they used to be in years past. You can find them in a bunch of different flavors such as black bean, or Asian. They are a lot like your traditional hamburger these days. Typically they have a lot less total fat and saturated fat than beef burgers. They also have fiber, which beef burgers do not. Soy burgers are a good sore of protein, fiber, and omega-3 fatty acids. Some research is also showing that soy protein can help lower your cholesterol.

 

So, if you are looking for a healthier alternative to regular beef burgers, check out soy or veggie burgers, as I think you will be pleasantly surprised.

Substitute Spaghetti Squash for Spaghetti Noodles

If you are looking for a healthy substitute to spaghetti noodles, look at using spaghetti squash. When it is cooked it separates into long strands which look just like your traditional spaghetti noodles. Just top it with some marinara or spaghetti sauce and you have a perfect meal.

 

To cook spaghetti squash, cut it in half lengthwise, and scoop out the seeds. Put the two halves on a baking sheet and bake at 350F for about an hour. The insides should be tender at this point. Remove them from the oven and let them cool for about 10 minutes. Using a fork, crape out the flesh. You will want to just scrape a bit at a time as it will separate into spaghetti-like strands. Plate it up and top with your favorite sauce for a healthier spaghetti dinner.

Baking or Roasting

Root vegetables such as carrots, squash, potatoes, and beets are great for both baking and roasting. You want to make sure the vegetable you are using has a high enough water content, otherwise it will dry out when cooked.

You should always leave on the skins as well because it provides key nutrients. Softer vegetables such as broccoli florets and asparagus should be roasted; this only takes about 10 to 15 minutes.

Tips for Storing Produce

Here are some tips for you to safely store all your fresh produce.

• Promptly store produce that needs refrigeration. Fresh whole produce such as bananas and potatoes don't need refrigeration.
• Refrigerate fresh produce within two hours of peeling or cutting.
• Throw away cut produce left at room temperature for more than two hours.
• Discard cooked vegetables after three to four days.

Follow these simple tips to safely store all of your produce.

Keeping Your Cutting Board Clean

Follow these safe food handling practices when it comes to using cutting boards:

• Use two different cutting boards. One for raw meat, chicken, and fish, and another for your fruits, vegetables and breads.
• After cutting meat, poultry, or seafood on your cutting board clean thoroughly with hot soapy water, then disinfect with chlorine bleach or another sanitizer. Rinse thoroughly. 
• Get rid of old cutting boards that are crack or have deep cuts; bacteria can grow in these areas
• After each step of food preparation, clean the cutting board with hot, soapy water. Rinse it, and let dry or dry with paper towels. 
• To disinfect your cutting board use 1 Tbsp of unscented liquid chlorine bleach per gallon of water. Allow the solution to penetrate the cutting board for several minutes. Then rinse it and let it air dry or dry with paper towels.

These are the steps you should take to keep your cutting board clean and safe for handling food.