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 Stone Age Food Substitutions

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Posts : 133
Join date : 2010-03-11
Age : 48
Location : California

PostSubject: Stone Age Food Substitutions   Fri Mar 12, 2010 3:19 am

Trying to build a recipe and what to have an idea of what you can substitute for those modern ingredients? Here is a list that may help!

  • Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.

  • Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).

  • Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.

  • Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.

  • Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.

  • Cereals: Nut flours (almond, pecan, walnut, hazelnut, etc.) can be made in food processors or can be purchased at some health food or specialty stores and can be used to thicken sauces or to add flavor to condiments. Again, these products need to be used sparingly, as they have the potential to unbalance diet and disrupt health when they are used excessively or in combination with oils, honey, dried fruit or fruit purees.

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Posts : 133
Join date : 2010-03-11
Age : 48
Location : California

PostSubject: Re: Stone Age Food Substitutions   Fri Mar 12, 2010 4:03 am

Here are a few other ideas to try:

  • For thickening sauces such as gravy: Combine some arrowroot in a cup with some water until dissolved, then add to the sauce and stir consistently on a low-medium heat.

  • When cooking a cake that doesn't require lots of flour: Substitute the flour with almond meal, or other ground nuts.

  • When making a curry: Add veggies to the curry mixture or place the curry mixture onto a side of veggies instead of serving with rice.

  • Sugar: Substitute with pure honey, agave nectar, maple syrup or stevia.
    (Note: Most honey is combined with sugar syrup and the amount added generally doesn't need to be displayed on the ingredients list if under the FDA/TGA guidelines. Try and get a honey which is really thick and crystallised (when cold), and avoid the really runny honey which contains added sugar syrup.)

  • Milk: Make friends with coconut milk, as coconut milk can be used for substituting small amounts of milk in recipes, for curry sauces, soups and for desserts such as custards and pies.

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