I remember when I first started making nutritional changes to our meals, and one of the most valuable things I learned was how to make any (well… almost any) recipe with whole, nutrient dense ingredients …How to take a recipe and convert it into a whole, nutrient dense version!
So, in line with our theme this month of how to live the whole foods lifestyle… let’s take a moment to walk through this process with some sample recipes!
How to Make Any (well…almost any) Recipe Healthy!!
Taking the ingredients included in last week’s article and replace them in your favorite recipes.
Here are a few examples:
| BEFORE | AFTER |
| Blueberry Muffins: 1 ½ cups all-purpose flour ¾ cup white sugar 2 teaspoons baking powder ½ teaspoon salt ⅓ cup vegetable oil 1 large egg ⅓ cup milk, or more as needed 1 cup fresh blueberries Crumb Topping: ½ cup white sugar ⅓ cup all-purpose flour ¼ cup margarine, cubed 1 ½ teaspoons ground cinnamon | Blueberry Muffins: 1 ½ cups sprouted flour ¾ cup organic coconut sugar 2 teaspoons baking powder(aluminum free) ½ teaspoon salt (sea salt) ⅓ cup olive or coconut oil 1 large egg (pasture raised) ⅓ cup milk (organic whole) 1 cup fresh blueberries Crumb Topping: ½ cup organic coconut sugar ⅓ cup sprouted flour ¼ cup butter, cubed 1 ½ teaspoons ground cinnamon |
Instructions
- Preheat your oven to 375°F. Line a 12-cup muffin tin with paper liners or lightly grease.
- In a large mixing bowl, whisk together sprouted flour, coconut sugar, baking powder, and salt.
- In a separate bowl, mix the oil, egg, and milk until well combined.
- Gradually pour the wet ingredients into the dry ingredients, stirring gently until just combined. (Do not overmix – a few lumps are okay!)
- Fold in the blueberries carefully to avoid breaking them.
Prepare the Crumb Topping
- In a small bowl, mix sugar, flour, and cinnamon.
- Add the cubed butter and use a fork or your fingers to mix until the mixture resembles coarse crumbs.
Assemble & Bake
- Divide the muffin batter evenly among the 12 muffin cups, filling each about ¾ full.
- Sprinkle a generous amount of the crumb topping over each muffin.
- Bake for 18-22 minutes or until a toothpick inserted into the center comes out clean.
Cool & Enjoy
- Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.
- Serve warm or at room temperature.
| BEFORE | AFTER |
| Spaghetti with Meat Sauce Ingredients: 1 lb ground beef 1 jar (24 oz) store-bought marinara sauce 12 oz white pasta 1 tbsp vegetable oil 1/2 tsp salt 1/2 tsp black pepper | Spaghetti with Meat Sauce Ingredients: 1 lb grassfed ground beef 1 can (14 oz) crushed tomatoes + 1/2 cup blended carrots & spinach 12 oz brown rice pasta or quinoa pasta 1 tbsp avocado oil 1/2 tsp sea salt 1/2 tsp black pepper |
Instructions:
- Cook pasta according to package directions.
- In a pan, heat avocado oil and brown the ground beef.
- Add home made marinara sauce, salt, and pepper. Simmer for 10 minutes.
- Drain pasta, mix with sauce, and serve.
| BEFORE | AFTER |
| Classic Pancakes Ingredients: 1 cup all-purpose flour 1 tbsp sugar 1 tsp baking powder 1/2 tsp salt 1 cup milk 1 egg 2 tbsp melted butter | Classic Pancakes Ingredients: 1 cup almond flour 1 mashed banana 1 tsp baking powder (aluminum free) 1/2 tsp cinnamon 1/2 cup milk (whole organic) 1 egg (pasture raised) 1 tbsp coconut oil |
Instructions:
- Mix all ingredients until smooth.
- Cook on a lightly oiled skillet over medium heat.
- Flip when bubbles form, then cook until golden.
| BEFORE | AFTER |
| Classic Chicken Salad Sandwich Ingredients: 1 cup shredded chicken (store-bought rotisserie or canned) 1/4 cup mayonnaise 1/4 cup celery, diced 1/4 tsp salt 1/4 tsp black pepper 2 slices white bread | Classic Chicken Salad Sandwich Ingredients: 1 cup shredded chicken (from baked free range chicken) 1/4 cup mayonnaise (avocado oil based) 1/4 cup celery, diced 1/4 tsp salt (sea salt) 1/4 tsp black pepper 2 slices homemade sour dough or sprouted grain bread |
Instructions:
- Mix all ingredients in a bowl.
- Serve on sourdough bread or on lettuce leaves
Happy Replacing!!
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Join our Food Faith Club!!! With E! Recipe Collections at your fingertips, you will always have whole food desserts, snacks, breakfast ideas and more ready to go. Take the mental effort out of healthy eating.
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