I’m all about easy health swaps that require little to no sacrifice. Here are my top three simple swaps you can make to get more health benefits from everyday ingredients.
1. Ditch Vegetables Oils, Enjoy Healthier Fats
Vegetable oils (canola, soybean, safflower, sunflower) are usually industrially processed with chemical solvents and at high heat, which damages the fragile fats making them inflammatory. Ditch the vegetable oils and opt for fats with health benefits.
Extra virgin olive oil is cold-pressed and contains high amounts of a monounsaturated fat called oleic acid, which has been shown to actually reduce inflammation – it’s perfect for dressings or sautéing at low temperatures. Naturally refined avocado oil like Chosen Foods is expeller pressed (no heat or chemicals are used to extract the oil) and is safe for higher heat cooking without the healthy fats being damaged. You can find my top 5 favorite healthy fats for cooking here.
2. Ditch Table Salt, Enjoy Mineral Salt
While the differences are slight (all salt is about 98% sodium chloride), mineral salt (like sea salt, Himalayan salt, or my favorite Redmond Real Salt) contains more trace minerals, like magnesium, potassium, and calcium, that are (for the most part) removed in processed table salt. It’s a simple swap that adds a lot of nutrition to your diet without any sacrifice.
3. Ditch Store-Bought Dairy-Free Milk, Enjoy Hemp Milk
There are some great store-bought dairy-free brands with simple ingredients (I love Elmhurst 1925) but most store-bought dairy-free milks contain gums (which can be irritating to the gut), synthetic vitamins, and preservatives. For a healthier, cheaper, and more environmentally sustainable option, try 1-minute homemade hemp milk recipe below! It’s made with only two main ingredients – shelled hemp seeds and water- and contains all essential amino acids and omega-3s. Use in smoothies, chia seed pudding, overnight oats, coffee, etc.Print
An easy, creamy homemade hemp milk recipe that’s healthier and less expensive than store-bought dairy-free milk (and better for the environment ;). Simply blend the ingredients in a blender and enjoy!
- 1/2 cup shelled hemp seeds (aka hemp hearts)
- 4 cups of water
- pinch of salt
- 1–3 pitted Medjool dates (or sweetener of choice), optional
- splash of vanilla extract, optional
- Add everything to a blender and blend until smooth and creamy!
- Transfer to a pitcher or jar (no straining required) with an air-tight lid.
- Shake before using and enjoy with 5 days.
Keywords: homemade hemp milk, blender hemp milk, how to make hemp milk
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