Cut Sugar, Fat and Salt with Transition Foods By Julie Wern M
any of us are addicted to sugar, salt, and toxic fat tastes and the transition to healthier eating can often feel like utter deprivation. Taste buds need to acclimate to lower
sugar and salt levels. For some this is best achieved by going “cold turkey” but for many, the leap is too great and a gradual reduc- tion is often more successful. This is especially true in families with children, whose taste buds naturally crave sugar and who, in this processed food climate, have acclimated to frighteningly high levels of sugar, salt and unhealthy fats.
This is where transition foods can be helpful. Transition foods are those that are lighter in sugar, salt, and unhealthful fats, but still taste good and remind us of those unhealthy foods we have be- come used to. When I make transition foods I always add whole vegetables, fruit and whole grains in order to bring in the moderat- ing effect of fiber and micronutrients. Here are just a few of my favorite transition foods and meals.
• Macaroni and cheese with butternut squash cheese sauce with brocccoli
• Lower sugar avocado chocolate mousse • Instant blender ice cream made only with whole fruit and coconut milk
• Lower sugar muffins with flaxmeal and nuts • Plain unsweetened yogurt with pureed fresh fruit • Homemade baked sweet potato chips • Pancakes made only with banana and egg • Spaghetti sauce sweetened only with pureed zucchini and carrots
Even if your taste buds have already adapted to healthier lev- els of sugar and salt, transition foods can also be used when you simply want a treat but wish to avoid the worst food choices.
This month I thought I would share a fun transition food recipe for homemade “Pop Tarts” that are significantly lower in sugar than processed versions and contain whole fruit and whole grain flour. They are still high in fat, although if made with pas- tured butter, offer a much better choice than trans fats or industrial seed oils. If calories are a concern I would consider sharing one or making smaller tartlets. See recipe on next page.
Julie Wern is a psychotherapist turned stay-at-home-mom turned health coach and cooking instructor. She is a certified Integrative Nutrition Health Coach and the author of Holcomb Farm CSA’s Simply Fresh blog as well as her new food and lifestyle blog, The Wholesome Gourmande. It is Julie’s passion to help individuals find their unique path to health without sacrificing joy and pleasure in food. You can find her at
http://www.thewholesomegourmande.com.
14 Natural Nutmeg - April 2017
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44
