Swap your pantry staples for healthier alternatives

A quick list of recommended switches to make in your pantry.

Peanut Butter 

Organic – Valencia – 2 ingredients: Peanuts, Salt (that’s it!)

Most peanut butters on the market are actually spreads, which means mixed with an oil and typically a hydrogenated oil that leads to inflammation and disease. Along with that, most have added sugar.

When you choose Valencia peanuts you will be getting peanuts from a dry climate which reduces the risk of mold. Yes, it’s true – peanut butter often carries mold.

Soy Sauce

Liquid or Coconut Aminos

Liquid aminos is an organic, non-gmo, gluten free version of soy sauce and slightly less sodium.

Coconut Aminos contains no soy at all! The ratio is higher – so for 1 teaspoon of soy sauce you may want more like 3 teaspoons of coconut aminos.

Yogurt

Organic when possible, whole milk, no added sugar and a list of 5 or more probiotics

Better yet, make your own! Stay tuned on simple directions for how to do this in the coming months.

Most yogurts sold in stores are marketed as a health food, but are far from it. A great example of the importance in reading labels and ingredients. Many popular brands have almost as much sugar as a can of pop per serving, limited probiotics and have added fillers. 

Local raw honey

Raw has more nutrients and enzymes.

Local honey means local pollen – nutrients appropriate for our needs based on where we live.

Zweber Farms sells local honey! Mark your calendar for upcoming store days and stop in!

Store bought is no comparison to local raw honey.

Herbs

Fresh when possible.

When purchasing dry buy from a reputable source that guarantees it’s not tainted with metals and pesticides. Mountain Rose Herbs online store is my go-to. Another great option is to buy local or plant yourself this summer then dry out and store for winter! Use up before next summer.

Ketchup 

Organic – Made without any added sugar (especially high fructose corn syrup)

Primal Kitchen is one recommended brand or consider making in bulk and freezing or canning to save money.

Ranch 

Avoid soybean and canola oil based, added sugar, flavorings and preservatives. Steer clear from the popular brands and feel confident in keeping your salad healthy with cleaner brands.

Two brands I suggest are Primal Kitchen and Chosen.

This is another you could consider making at home.

Ready for a pantry make-over or all of the essentials for a healthy kitchen? 

Message me on Instagram (Insert link – https://www.instagram.com/thecrunchykitchen/)  or e-mail me happianna1@gmail.com. (LINK THIS)

Bunny Salad

Fun, tasty way to get vegetables for all ages.

• 4 cup shredded or diced Carrots, chopped Cauli and/or broccoli
• Optional: celery
• ¼ cup  Ranch
• ½ cup yogurt/kefir
• ¼ cup Raisins

Mix all ingredients and enjoy!