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water or 1 tablespoon apple spread equals 1 egg
WHOLE EGGS
plus 2 tablespoons water equals 1 egg); in baking, 1 tablespoon flax meal plus 3 tablespoons
Organic eggs, silken tofu; arrowroot starch (1 tablespoon arrowroot starch plus 1 tablespoon oil
COCOA
Carob, cinnamon, date, apple, or pear purée
CHOCOLATE,
CREAMER
Milk substitutes or unrefined coconut milk (from the can)
NONDAIRY
Nonfat plain yogurt
SOUR CREAM
CHEESE
Nut cheeses or crumbled or pureed soft tofu
COTTAGE
Soy milk with lemon juice or vinegar (2 teaspoons per cup of soy milk)
BUTTERMILK
Basic Nut Milk, p. 45)
WHOLE MILK
Rice milk, coconut milk, goat milk, sesame milk, soy milk, hemp milk, almond milk (see recipe for
GOODS
Apple spread, applesauce, pureed bananas, pears, prunes, or egg yolk
OIL IN BAKED
sauce such as nama shoyu or Bragg liquid aminos (see salt alternatives, p. 106)
SALT
Herbs and spices, sea salt (in moderation), freshly squeezed lemon juice, celery salt, or natural soy
Orange or apple juice concentrate, raw honey, rice syrup, pureed fruit, or stevia
SUGAR
OF THIS...
TRY THIS...
INSTEAD
Nutritious Substitutions
26 Green Juice Combos smoothies juices &
Look at the nutrition facts and ingredient list on the GET CREATIVE 29 Carrot, Apple, and Lemon Zinger
back. Does it have more than a gram or two of saturated Now that you know the basics, you can arm yourself 29 Grapefruit Refresher
fat per serving? How big is a serving, and is it a realistic es- with a collection of delicious, all-natural recipes, such as the 29 Watermelon Cooler
timate of how much you might eat at a sitting? Is it high in ones you are about to encounter. They’re not only tasty, but 31 Wheatgrass Shot
sugar or sodium? Does it provide any fiber? Do the ingredi- also easy to prepare. This type of “fast food” is the fast track 31 Sprout Smoothie
ents include those you are trying to avoid, such as hydroge- to a healthier and more vibrant life. 32 Refreshing Lime Mocktail
nated oils, artificial colors or flavors, preservatives, or other From this smorgasbord of recipes, select a day’s 32 Strawberry-Grapefruit Mocktail
chemicals? Does it contain the neurotoxic monosodium menu of new delicacies to try. Gradually add more 32 Tropical Treat
glutamate (MSG)? (Beware that monosodium glutamate healthful (and great-tasting!) dishes to your weekly 33 Kiwi-Pineapple Mixer
can legally hide under seemingly innocent ingredients meal plan as you gain confidence with new techniques 34 Protein Power Smoothie
such as hydrolized protein, vegetable protein, plant protein and ingredients. 35 Lean and Green Smoothie
extract, malt extract, malt flavoring, bouillon, broth, stock, Have fun trying these healthy recipes! Ingredients may 36 Berry-Ginger Smoothie
natural flavoring, natural beef or chicken flavoring, season- be modified according to season, supply, or taste. Cooking
37 Classic Pineapple-Strawberry Smoothie
ings, spices, carrageenan, enzymes, soy protein concen- healthy should be enjoyable and creative. These recipes will 37 Berry Bliss
trate, soy protein isolate, whey protein concentrate, malto- help you get started. With time, your imagination (along 37 Blueberry Delight
dextrin, yeast extract, and flavor enhancers). Is sugar, corn with your families’ feedback) will take it from there. Before
sweetener, or any word ending in “ose” (fructose, sucrose, long, your palate will begin appreciating the true flavor of 38 Blueberry-Cantaloupe Smoothie
etc.) one of the first three ingredients? Are there any ingre- Hashem’s variety of foods. 38 Chia Dream
dients that you can’t pronounce? Generally, a short ingredi- Hatzlachah rabbah, and may your family enjoy good 38 Cranberry-Apple Remedy
ent list is a better bet than a long one. food and good health! 39 Almond-Cranberry Smoothie
40 Strawberry-Almond Smoothie
41 Cranberry Smoothie Two Ways
41 Yellow Smoothie
42 Sugar-Free Lime Lemonade
43 Kiwi Smoothie
43 Banana Milkshake
43 Tofu Strawberry Shake
44 Sugar and Spice
45 Basic Nut Milk
45 Sesame Strawberry Shake
45 Pina Colada
47 Young Coconut Shake
48 Respiratory Remedy Tea
49 Vanilla Dream
49 Hot Carob

14 HEALTHY EVER AFTER