The Banana Bread Replacement

Who doesn't LOVE banana bread?! It is so, so, so good, but, traditionally made, it is also so, so, so bad for you. Standard recipes include bananas (healthy) added to 2 cups of white flour, 1 cup of white sugar, and 1/2 cup of oil (not healthy). As I stared at the overripe bananas on my counter this morning, I pondered my options. and decided to take a traditional recipe and amp up the nutrients by substituting healthy ingredients. This was one of my first times changing and adding so many ingredients in a recipe, so I was very pleased with the delicious results.

Banana Maple Oat Bread

1 1/2 cups white whole wheat flour
1/4 cup oat bran
1/4 cup rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
pinch of sea salt
3-4 ripe, mashed bananas
1/2 cup applesauce
1/4 cup flaxseed meal
1 egg, beaten
1/2 cup pure maple syrup
1/4 cup sugar (I'm not convinced that this is necessary, but I didn't want to stray too far- try it without!)

• Preheat oven to 350 degrees. 
• Grease and flour a bundt pan or two loaf pans.
• Combine flour, oat bran, rolled oats, baking powder, baking soda, and salt in a large bowl. Make a well in the center.
• Combine bananas, applesauce, flaxseed meal, egg, syrup, and sugar. Add to dry ingredients.
• Fold all ingredients together and then pour into prepared pan(s).
• Bake for 50-60 minutes, turn out onto a cooling rack, slice, and enjoy!

The Microwave Popcorn Replacement

Popcorn is one of my absolute favorite snacks! Not only is it a healthful whole grain, it's also full of vitamins, minerals, antioxidants, and fiber. All that, plus it's delicious, filling, inexpensive, and easy to prepare. It can be salty or sweet or both. It is really the perfect snack.

The problem with popcorn comes when you buy it in prepackaged bags and microwave it. Not only is it about three times the price to buy microwave popcorn, but it doesn't taste as good, and it is full of toxic chemicals!

One of the big problems is the bag which, when heated, leaches these toxins into your popcorn. A report by the FDA indicates that the coating on popcorn bags breaks down into perfluorooctanoic (PFOA), which the EPA calls "a likely carcinogen". Secondly, that delicious fake butter contains something called diacetyl. Diacetyl is single-handedly repsonsible for an actual medical condition called "popcorn lung" or bronchiolitis obliterans which causes difficulty breathing and incessant cough. This is evidently caused by inhaling diacetyl and is most common in factory workers, but there has been at least one reported case of an avid consumer of popcorn getting sick. And to top it all off, some types of microwave popcorn still contain trans fats. 

So, what to do? Easy! Make it yourself it's easier than you think... here are some recipes:

Air Popped Popcorn

This doesn't really require a recipe. Turn on the machine. Pour in the kernels. Catch the kernels in the bowl (this is the trickiest part). :)

Stove Top Popcorn

3 TBSP Canola Oil

1/3 cup popcorn kernels

3 quart covered saucepan/pot

Add oil and kernels to pan. Heat on medium-high heat, gently shaking the pan to keep the kernels moving as they pop. When the popping stops/slows, remove from heat and pour into serving bowl. Delicious with Nutritional Yeast (see earlier post to learn about nutritional yeast).

Kettle Corn

Definitely a special occasion food since it involves white sugar, but delicious nonetheless, and we have to live a little, right!? 

1/4 cup canola oil

1/2 cup popcorn kernels

1/4 cup white sugar

1 tsp sea salt

3 quart covered saucepan/pot. 

Heat oil and kernels. Sprinkle sugar on the kernels when they sizzle. Cover and shake over the hear until the popping slows/stops. Pour into serving bowl and sprinkle with salt.

The Oil Replacement

Some sections of the grocery store are just overwhelming.... so many choices ... they all look alike... how are we supposed to know which one to pick!? 
Cooking oil is like that. Vegetable, corn, soybean, canola, peanut, safflower, olive, extra virgin olive, coconut... Everything is yellowish (except coconut oil, which is white), in a bottle, tons of fat... no difference, right? 
Wrong. Oils all have very different qualities; some good, some bad. There are some simple changes you can make when purchasing oil that will make a big difference in your health.
Basically, you want to look at the amount of essential fatty acids (good) versus the amount of saturated fat (bad). Healthful oils will help your body absorb vitamins, provide the building blocks for cell membranes (especially in the brain), and are good for your skin. 

The Good Guys

Extra Virgin Olive Oil- Comes from the flesh of the olive (rather than the seed, as other oils do) so it doesn't need to be processed. About 90% unsaturated fat, mostly monounsaturated which lowers cholesterol. However, it is not a good source of Omega 3 or Omega 6 fatty acids, so it needs to be balanced with other oils. "Extra Virgin" Olive Oil is the oil from the first press of the olives and has the highest amount of antioxidants. Avoid  "Virgin", "Pure", or "Light" Olive Oil which come from the second and even third press and are often chemically processed. Extra Virgin Olive Oil is best for dressings and low heat cooking. It does have a rather strong flavor, which does not lend itself to baking
Canola Oil- Comes from the rapeseed and is the second highest vegetable source of Omega 3 fatty acids. Also a good source of alpha-linoleic acid which is an Omega 6 fatty acid. Canola oil is only 7% saturated fat content, so is considered a very heart healthy oil. Because it is high in unsaturated fat, it is thought to reduce your risk of coronary heart disease. Best to purchase organic, since rapeseeds are usually sprayed with pesticides.
Macadamia Nut Oil- I had actually never heard of this until doing this research, but now I am going to get some! It is 80% monounsaturated fat, which makes it extremely good for your heart (canola is considered good at 58%). It also has the best ratio of Omega 3 to Omega 6 fatty acids. Lastly, this oil has a smoke point of 389 degrees, which makes it ideal for sauteing and stir frying.
Coconut Oil- There is a lot of conflicting information out there about this type of oil. I think it really needs it's own post so that all of the pros and cons can be discussed. I just didn't want to complete this post without at least mentioning it. There are some pretty amazing claims out there about coconut oil including that is supports heart health, weight loss, metabolism, your thyroid, and your immune system. I've also read some amazing things about the flavor when using it for baking (especially with chocolate). The problem is that the saturated fat content is very high (which advocates have an explanation for). As I said, its very controversial. I personally feel good about using it. 

So make the replacements today. The oils listed above are going to be the best choices for you and your family. 


Quick tip: The healthiest way to cook at high heat with oil is called the "wet saute" method. Pour about 1/4 cup of water in the saute pan. Add the food and cook slightly before adding the oil. this shortens the amount of time that the oil is in contact with the hot pan (which can destroy the nutritious properties and flavor of the oil).

The Candle Replacement

Who doesn't love a good candle? I love seasonal candles the best... pumpkin in the fall, evergreen in the winter, flowers in the spring, clean cotton in the summer... Smells are nostalgic; so many of us are suckers for a scent that brings us back to a certain time or place. Plus, it's nice to have a house that smells good instead of like last night's dinner, the dog, or one of the many (un)pleasant smells that comes from having children. 


So what's the problem? ... 
Soot that stains your walls and furniture and releases toxins and carcinogens into the air in your home. Most candles are made with paraffin wax which is a by-product of petroleum and releases a petro-carbon soot. That's what leaves black marks on your walls/furniture and also circulates through your air and home duct work. The American Lung Association reports that this soot contains 11 documented toxins including 2 carcinogens; toluene and benzene. yuck.


On top of the petroleum issue, there are also concerns with traditional candle wicks. Many candle companies are using lead core wicks. When heated, they release lead into the air. 100% of lead that is inhaled is released into the blood stream. gross. Even more horrible, chronic low-level lead exposure is related to neuro-psychological and behavioral problems in children. 

Fragrance is another issue. Your best bet is to buy candles which are scented with essential oils. Synthetic fragrances are composed of chemicals with an unknown number of possible health risks. Some of the chemicals you are inhaling: acetone, ethanol, toluene, camphor, methylene chloride, benzaldehyde, benzyl acetate, benzyl alcohol, formaldehyde, limonene, linalool, g-terpinene, beta-phenethyl, musk amberette, musk xylene and musk keytone. 


SO. Other options? Soy and beeswax candles are widely available and comparably priced. Be careful that what you are buying is pure beeswax or soy, since it is legal to advertise them that way even if they are mostly paraffin. Check labels carefully. As far as the wick, you want pure cotton, hemp, or wood. Undyed (or dyed with natural ingredients) and scented with essential oils (only) is the way to go. Natural food stores, environmental stores, and the internet are all good ways to find safe candles. I have found great candles at TJMaxx in the past, you just have to be diligent in your search! 

Some webites to get you started:

Think Green Store (http://www.thinkgreenstore.com)

Sapphire Tree Candle Company (http://www.sapphiretreecandle.com)

Q Candles (http://www.qcandles.com)

Pharmacopia Organic Soywax Candles (http://www.pharmacopia.net)

Maddison Avenue Candle Company (http://www.maddisonavenue.com)

Lumia Organic (http://www.lumia.us)

Green Nest Soy Candles (http://www.greennest.com)

eco candle co. (http://www.ecocandleco.com)

Green Apple Kitchen Organic Soy Candles (http://www.shop.greenapplekitchen.com)

The Ground Beef Replacement(s)

There are so many concerns with ground beef, it is alarming that it is still available for purchase. E coli. runs rampant, with tens of thousands of people infected each year and over 2000 hospitalized. Recalls are abundant and we are running a dangerous gamble by continuing to purchase ground beef in restaurants and supermarkets. Ground beef isn't always just a piece of beef that has been put through a grinder, but is instead often a compilation of many pieces of beef and fatty trimmings coming from many parts of a cow and even many different slaughterhouses. Plus, the inexpensive cuts of meat they use are from parts of the cow more likely to come in contact with feces. Interestingly, there is no federal regulation that requires grinders to test their meat for pathogens. How responsible. No, instead they treat the meat with ammonia in attempts to "clean" it. yum. This saves them money- about 25%. great. Even better, the New York Times did a test which showed that safe handling of ground beef is not enough to prevent the spread of infection in your kitchen. And believe me, you can't trust the USDA to keep you safe... even after finding that companies weren't following their own safety standards following a hug outbreak of E. coli, they did not impose any fines or sanctions. They just threatened to withhold their seal of approval. Ooooook. I'm not even going to go into the way that they treat those poor cows. Now, I'm no member of PETA and my husband and entire extended family are all avid hunters, which is fine with me, but what they do to the cows is ridiculous. Look it up. Organic ground beef is, of course, a better option. Grinding your own organic beef at home is even better. But combined with the questions about the health effects of eating red meat, doesn't it seem like a good idea to find an alternative? At least some of the time? 

Say hello to ground turkey (Organic and free-range, of course. Those poultry farmers aren't much better). My husband is a carnivore at heart and I have not bought ground beef in years. We eat turkey burgers, turkey meatloaf, turkey meatballs, turkey chili, turkey meat sauce, tacos with ground turkey, etc... He loves it! So do all of his friends who I unknowingly serve ground turkey to all the time.

Health Benefits of Turkey
- 32 grams of protein in one 4oz serving.
- Source of selenium, a trace mineral which aids your thyroid, immune system, and your antioxidant defense system against cancer-friendly free radicals. 
- Source of B vitamins.
- Low in saturated fat.


Some other options to replace ground beef include ground chicken, ground venison, and soy crumbles. I prefer ground turkey to these, simply because we eat plenty of chicken, venison is better as a steak (in my opinion), and because I am not a fan of the taste of soy crumbles. Try them all and decide for yourself what you like best.

The Salad Dressing Replacement

There are several problems with bottled salad dressing... the ingredients, the fat and calories, the cost... Take a look at the back of the bottles in your fridge; chances are you're going to be disgusted with the chemicals that you're pouring on your salad. Now, I don't think everything has to be low-fat and calorie... If using a salad dressing that has 100 or so calories worth of natural ingredients in it makes you eat a green salad every night, I am of the opinion that it's worth it. I make homemade salad dressings, store them in mason jars in my fridge, and have not bought a bottle of salad dressing in months. 

Here is our favorite recipe...
1/3 cup extra virgin olive oil
2/3 cup balsamic vinegar
2 TBSP grainy Dijon mustard
2 TBSP Braggs Amino Acids (or naturally fermented, low sodium soy sauce / sea salt)
2 TBSP honey
pepper and garlic powder to taste

Combine in mason jar and shake vigorously to emulsify. Refrigerate.


I am also a serious lover of ranch dressing. I especially love Hidden Valley dry mix that you make yourself. Unfortunately, it's full of all kinds of junk. I just found a recipe for a copycat recipe that looks pretty good http://www.grouprecipes.com/38070/hidden-valley-ranch-mix---copycat.html

Bottom line- delicious and healthful salad dressing can be made easily at home. Stop buying it today and save yourself $2-5 a bottle!

The Non-Dairy Creamer Replacement

Mmmmmmmmmmmmm.... coffee. Hot filtered water, the perfect blend of fresh roasted coffee beans, and... water, sugar, palm oil, corn syrup, sodium caseinate* (a milk derivative), dipotassium phosphate, natural and artificial flavors, mono and diglycerides, sodium stearoyl lactylate, carrageenan, salt. I mean, seriously!?! Who wants to drink that?

Well, my husband, as a matter of fact. 

Not anymore, thank goodness. As we have spent the past couple years re-examining the food that we eat and feed to our children, we made a point of eliminating that from our grocery list. For a long time, I was buying the Silk Soy Vanilla Creamer, until I realized that it isn't much better (or maybe any better at all...). So, what to do? Coffee is a necessity (obviously) and, to some, creamer is a necessity.

I myself am happy with organic half and half... others are happy with their coffee black. Here are the solutions for the rest of you french vanilla, hazelnut, mocha, caramel cream lovers! International Delight has come out with their "Breve" line. This made me nervous at first glance, because when I worked at Starbucks, a Breve drink was a latte made with half and half. That is like drinking 16oz of half and half in a grande latte. yikes! One day, I actually read the back and was pleasantly surprised. Here are the ingredients in the Vanilla Caramel Cream: Milk, sugar, cream, water, less than 1% natural and artificial flavors, potassium citrate, dipotassium phosphate, carrageean. Clearly, a vast improvement over the original International Delight. 

Now, I am not advocating this as a health food. Obviously, you would be better off with black coffee, organic half and half, or an organic non-dairy creamer (which I have yet to find). But since this blog is about shades of green living, and a gradual change to organic food, recommending this creamer over others seems reasonable. This is an easy, inexpensive change that eliminates some nasty stuff from your coffee. 

For those of you who want to take your change one step further. I found some recipes for homemade organic creamers. They look delicious; I'm planning on making some this weekend! Here is the recipe for the traditional vanilla.

French Vanilla

1 cup whole milk
1 cup heavy cream
4 tablespoons maple syrup
1 vanilla bean

Whisk together milk, cream and maple syrup in a medium saucepan over medium heat. Cut vanilla bean in half, and scrape out seeds. Add seeds and vanilla bean to milk mixture. Turn off heat, cover the pot and steep for 30 minutes. After mixture has steeped, strain through a fine mesh sieve, pour into a glass bottle and store in the refrigerator. (If you don’t have a vanilla bean on hand, simply replace it with 1 tablespoon of vanilla extract). 

You can find more recipes at:  http://deliciouslyorganic.net/homemade-coffee-creamer/