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6 tips to make any baking recipe healthier….part 2 of 2

By Robyn Openshaw, MSW | Jan 22, 2011

Continued from yesterday. (Yes, I know people are HEALTHIER and recipes are more HEALTHFUL, and so does my editor, but we abandon that in my book titles because “Healthful Recipes” sounds so stiff and wrong.)

4. Oil

Please don’t use “vegetable oil” for baking. It’s highly refined, heated to high temperatures, and already rancid when it’s sold to you. Instead, for baking, use coconut oil. In the summer, it’ll be liquid, and in the winter, solid. It works well as a substitute for butter, shortening, or oil. We have organic, cold-pressed coconut oil in our group buy every year, but year-round you can get it here. You can read here about why this oil is far more nutritious that most and what it’s good for.

You can also substitute extra-virgin olive oil in recipes that call for just a small amount of butter or oil or if you don’t like coconut oil. It usually doesn’t affect the flavor.

5. Organic, free-range eggs or egg substitute

If you buy only ONE thing organic, make it eggs. North Americans get far too much Omega 6 fatty acids, probably because of our high intake of refined vegetable oil, which has a toxic imbalance. Commercial eggs are 6:1 omega 6 to omega 3. Eggs in their natural state are the exact opposite, with far more omega 3 that we are deficient in–so buy organic, free range. I have a friend in my neighborhood whose chickens are fed no chemicals and range in the yard. I buy from her on the rare occasion I even use eggs. You can also pay more at Costco for organic, and most health food stores have them.

You could also use this very nutritious substitute for each large egg: let 1 Tbsp. chia seed sit in 3 Tbsp. water for 30 mins.

6. Salt

Please never use iodized, refined salt (i.e., Morton’s) for anything besides homemade play-dough. For cooking / eating, use Original Himalayan Crystal Salt for a high-vibrational frequency completely unrefined crystalline whole food. My second favorites would be Real Salt or celtic sea salt.

Now in your whole-foods lifestyle, you don’t have to throw out your favorite baking recipes. Make these 6 substitutions and you should have very good results!

Posted in: Nutrition, Recipes

31 thoughts on “6 tips to make any baking recipe healthier….part 2 of 2”

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  1. Anonymous says:

    Love Original Himalayan Crystal Salt thanks for all the info

  2. Anonymous says:

    how much coconut oil to substitute for vegetable oil or butter? Is it just 1:1?

    1. Robyn Openshaw, MSW says:

      Yes, 1:1 oil substitute, and applesauce can stand in for some or all of it too, as Alyssa points out.

  3. Anonymous says:

    applesauce is also a great substitute in a recipe that calls for shortening, oil or butter. I usually use 1:1 depending on how moist you want your finished product to be. I can then cut back on the the amount of sweetner the recipe calls for since the applesauce helps with that!

  4. Anonymous says:

    Robyn, I have the Vitamix dry mixer container. Does it grind the wheat as well as the one you recommended?

    1. Robyn Openshaw, MSW says:

      Stacy, it grinds wheat but not very finely. No blender can make finely-ground wheat like a grain mill does. But, it works just fine for bread, etc., and if you blend your grain LONGER, it will be finer.

  5. Anonymous says:

    Another thing Morton’s is good for is making an natural weed killer. (I would never eat it)

    The recipe is 1 cup salt, 1 Gallon Cheap vinegar, and 1 TBSP liquid dish washing soap. Shake it up, put it in a spray bottle. Spray the weeds when small and early in the morning. Remember – don’t get it near any plants that you don’t want to kill.

  6. There are a couple of missing links in the coconut oil paragraph, from what I can tell 🙂

  7. Anonymous says:

    Does the coconut oil give it a coconut flavor?

    1. Robyn Openshaw, MSW says:

      Lacretia, yes. Brandi, nutritionally, I would rather just get used to the coconut flavor of GOOD oil than used a processed version, but yes, if you use a more refined coconut oil, you won’t have that flavor.

  8. Anonymous says:

    For Jean Buckborough…can you use this natural weed killer on weeds in the grass or will it kill the grass also?

    Thanks. Great tip.

  9. Anonymous says:

    What is your opinion on sea salt (one you can buy at Coctco)?

  10. Anonymous says:

    Hi Robyn-

    I am new to all of this, but LOVE the organic coconut oil I have switched to. My question is for recipes that you don’t want the strong coconut taste in would you recommend using refined coconut oil or have you found that the organic unrefined flavor doesn’t stand out too much when used in baking?

  11. Anonymous says:

    You are suggesting recipes with flour….I have a mill and all the necessary equipment for breaad making …but in all my research it seems I keep seeing that breads, pastas and rice no matter if they are the healthier ones are like glue in our bodies…therefore not something we would benefit from…if we eat grains they should be sprouted and not ground to a fine powder.

    Your insight would be appreciated……..

  12. Anonymous says:

    Hi Robin,

    I found you on “you tube”, and I am very happy and excited with all your wonderful information. I love your style, you are really wonderful. I am looking forward to buy your whole course, “12 steps…” Thank you very much, you are doing a very beautiful and important work. Many blessings.

  13. Brandi,

    From my research, REFINED coconut oil is one of the worst oils you could use. The research done by those trying to demonize coconut oil were done on refined coconut oil. I use cold pressed grape seed oil in my baking-on the rare instance that I bake cakes or quick breads. So, please don’t use refined coconut oil!

    DeAndra

  14. Regarding substituting coconut oil for vegetable oil 1:1…. does it matter if it’s solid or liquid?

    1. Robyn Openshaw, MSW says:

      Vegan Diaries, no, it doesn’t matter if it’s solid or liquid, in my experience. Just substitute 1:1 either way.

  15. Anonymous says:

    how do you get enough iodine if you eliminate all iodized salt from your diet. my thyroid is ok for now, but i have a family full of people on meds for hypothyroidism, so i need to make sure i get enough. do you depend on foods like kelp? i have used dried kelp before, but have read that you have to be careful to not use too much…and being pregnant, i’m nervous about using it at all. any insight?

  16. Anonymous says:

    I got turned on to you by Dr. Oz’s Green Smoothie. Looking for more information I stumbled on to your videos on youTube. I have gotten so hooked on what I have seen that I purchased the Blendtec blender and tried a green smoothie with it. OMG! You are totally right. This is the greatest product ever. Thanks for recommending it. I also ordered your complete 12-Step program and it is expected to arrive this coming Thursday. I am so excited to begin trying your recipes. Thank you so much for sharing and especially teaching us.

  17. Ground Flax Seed can also be substituted for both oil and egg in baking recipes. Info on substitution ratio is right on the packaging

  18. Anonymous says:

    I recently ordered your program along with some of the items you sell. My question is about the Liquid Light. The first ingredient is Aluminum. Aren’t we trying to avoid this? I bought new baking powder and deoderant to avoid aluminum and now I feel stange drinking it by the cap full. Please explain this.

    1. Robyn Openshaw, MSW says:

      No, it’s not an ingredient–it’s one of dozens of trace minerals found in that chelated food. You don’t want to eat metals or rocks. Alum in deodorant is metal–your body cannot assimilate or eliminate it. Natural water from springs, unrefined crystal salt, other whole foods, have all those trace minerals, which your body requires as it is comprised of all those minerals. Whole different thing.

  19. Anonymous says:

    JoEllyn, The homemade weed killer will kill grass also.

    RE Coconut Oil. Only use extra virgin. it is awesome. i am using it more and more. It tolerates heat much better than Olive Oil. I use it in baking as a substitute for butter or oil. If I substitute it for oil, I heat it until it melts. Take a little and rub it on your hands and face. It has a very subtle coconut smell that quickly dissipates. Your skin will feel like silk!!

  20. Anonymous says:

    I’m surprised that Himalayan salt is your first choice and Real Salt is your second. Why is this? They are essentially the same product (same number of trace-minerals, same crystalline structure, etc), but Real Salt is from Utah and all the Himalayan salt is from Pakistan . . . and Real Salt is less expensive because it is domestic.

    http://blog.realsalt.com/2010/08/comparing-real-salt-to-himalayan-celtic/

  21. Anonymous says:

    I never saw a response to Debbie regarding iodine. It’s my understanding that iodine is essential for our bodies, so if we switch to the sea salts, how do we compensate for that?

    1. Robyn Openshaw, MSW says:

      The iodization of refined salt is NOT an effective way to get bioavailable iodine anyway. Sea vegetables may help with that, and if you’re iodine deficient, you can also get Lugol’s solution (I put 3 drops in water every morning). A hormone clinic specializing in bioidentical hormone (rather than drugs) can help you with this. If you put an iodine tincture on your inner forearm (about 2″ by 2″ square) and it disappears within a couple of hours, you are iodine deficient.

  22. Anonymous says:

    I’m just getting caught up with my e-mails. I was unaware that you included baking in your diet. That’s ok, it just means I learned something new. 🙂 I’m still figuring out what’s best for me as I heal from 61 years worth of problems. Thanks for sharing.

    1. Robyn Openshaw, MSW says:

      Baking isn’t something I do a lot of. However, I teach a 60-80% raw diet, and since my program is designed as that do-able place for EVERYONE in the Western world, coming over from the Standard American Diet. So, it helps to have some healthier options when you DO want comfort foods.

  23. Anonymous says:

    Robyn,

    You need to come out to Colorado Springs, CO! Any plans for that?

  24. Anonymous says:

    I do use organic cocoanut oil but have a question. Ihave heard that it is about 75% saturated oil. Is this correct. Should we be concerned about this.

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