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Eat Well: Food Integrity Simplified

by Megan Fleming on September 26, 2014, no comments

Food Integrity Simplified by Urban Remedy

How do you sift through all the food labels and know that you are eating clean?

Trying to eat well is challenging enough, but add in a list of food labels and mysterious ingredients and it becomes overwhelming. Non-GMO, Organic, Gluten Free, Vegan, All Natural, Fat Free … Food labels really don’t mean much. We get attached to certain words that describe food and the food industry uses those words to market their foods. Just because a label says Organic, Gluten Free etc. does NOT make it a health food. Take a moment to read ingredients. Understanding ingredients is your key to understanding what you are actually eating. Look for simple ingredients that you can pronounce and understand.

When to let it go and when to say no.

Its almost impossible to eat clean 100% of the time. Give yourself a break sometimes and don’t let your commitment to food run your life. It’s okay to occasionally let it go and enjoy that cookie your co-worker has offered (even if its not the raw vegan version that you’re used to). But also, feel good about saying no to foods that really go against your food integrity. There’s a difference between letting it go because its not a perfect food and saying no to something that doesn’t even qualify as food.

Know the most common GMO ingredients

Aspartame baking powder, canola oil (rapeseed oil), caramel color, cellulose, citric acid, cobalamin (Vitamin B12), colorose, condensed milk, confectioners sugar, anything corn based: corn flour, corn meal, corn oil, corn sugar, corn syrup, cornstarch, cottonseed oil, cyclodextrin, cystein, dextrin, dextrose, diacetyl, diglyceride, erythritol, food starch, fructose (any form), glucose, glutamate, glutamic acid, glycerides, glycerin, glycerol, glycerol monooleate, glycine, hemicellulose, high fructose corn syrup (HFCS), hydrogenated starch, hydrolyzed vegetable protein, inositol, inverse syrup, inversol, invert sugar, isoflavones, lactic acid, lecithin, leucine lysinemalitol, malt, malt syrup, malt extract, maltodextrin, maltose, mannitol, methylcellulose, milk powder, milo starch, modified food starch, modified starch, mono and diglycerides, monosodium glutamate (MSG), Nutrasweet, oleic acid, Phenylalanine, phytic acid, protein isolate, shoyu, sorbitol, anything soy based, stearic acid, sugar (unless specified as cane sugar), tocopherols (vitamin E), trehalose, triglyceride. vegetable oil, xanthan gum

Ask your favorite restaurant how they can better commit to organic and non GMO ingredients.

The joy of eating out can feel stressful if you are left wondering what really goes into the foods at your favorite restaurant. It’s important to speak up.  Ask your favorite restaurants how they are doing their best to provide the best quality foods on their menu. Urban Remedy is dedicated to the highest quality; we believe that food should not only taste good. Food should always benefit your body.

Natural Gluten-Free Alternatives

by Holly Nall on May 2, 2013, 33 comments

People avoid gluten for a variety of reasons: celiac disease, intolerance, or for general good health. Eliminating such an ubiquitous ingredient from your diet can be challenging, so a number of food producers have begun manufacturing alternatives to traditionally wheat-based foods.

These products don’t appeal to everyone, however, due to their higher cost and processed content. Fortunately, there are a number of simple, affordable substitutes you can create using only vegetables.

Instead of noodles: Zucchini or Spaghetti Squash

baked-spaghetti-squash-garlic-butter-4574

  • Using a julienne slicer, create long shreds of zucchini. These can be stir-fried, or briefly boiled (one minute) and topped with sauce.
  • Instead of lasagna noodles, use a mandoline slicer to create thin slices of zucchini. Layer as you would noodles in lasagna or casseroles.
  • Tip: To reduce the moisture in the zucchini “noodles” before you cook, lightly salt them and place between paper towels or cheesecloth for 15 minutes.
  • Instead of spaghetti noodles, simply bake a spaghetti squash and top with the sauce of your choice.

Instead of bread: Leafy Greens

  • Use lettuce, kale, or other greens to wrap burgers instead of using buns.
How to create a perfect lettuce (or kale) burger wrap

How to create a perfect lettuce (or kale) burger wrap

  • Use large-leaf greens to create wraps in lieu of sandwiches and tacos.

Instead of crackers or chips: Vegetable slices

Vegetable Chips

  • Skip the rice crackers or corn chips and dunk slices of cucumber, carrot, or other vegetables into the dip of your choice.
  • If you have a dehydrator, you can create crispy chips from sliced sweet potatoes, zucchini, carrots, parsnips. Simply slice, lightly salt, and dehydrate.

Instead of croutons: Nuts

  • To add some crunch to your salad, opt for high-protein nuts instead.

With a few simple swaps you will be well on your way to eating a lighter, healthier, less processed gluten-free diet. Have any clever substitutions of your own? Share them in the comments!

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