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Ingredients I do not use in my recipes

No Citric Acid

Manufactured citric acid is not the same as naturally found acid in all citrus fruits, which is really good for you. All citric acid you see in jams and other packaged foods as a preservative is synthetic. It “is made from Aspergillus niger (aka black mold) which is a known and very common allergen, that comes from sugar sourced from genetically modified corn or beets”.

No Irish Moss

Irish Moss became a popular trend but not all trends are indeed healthy. Irish moss itself can cause inflammation, similar to the extracted carrageenan that is extracted from it.

No Aquafaba

Aquafaba is another slimy liquid compound found in canned chickpeas. It is a relatively new ingredient in the vegan world. The toxicity of the aquafaba comes from the saponins. Saponins create this foam-like consistency. These saponins can disrupt red blood cells, stimulate uterine blood flow, and can contribute to a leaky gut.

No Psyllium Husk

Psyllium also gained popularity among vegans at some point. As a stand-alone supplement in capsules, it can be beneficial to some extent. But “it can also irritate the mucosal lining and cause bleeding at a microscopic level. It can also lodge itself behind or in the folds of colon polyps and cause inflammation” as per HMI Nutrition School.

No Preservatives

I do not use any preservatives of any kind.

Ingredients I use very minimally

Vinegar: Apple Cider, Rice, Red Wine, or Balsamic Vinegar

All kinds of vinegar contain yeast. All yeast promotes candida growth, which is the root cause of almost every disease. Small amounts of vinegar are OK once in a while. Over-acidic products lead to an acidic environment in the body where Candida can easily get out of control.

Especially, if one struggles to lose weight after numerous diets, detoxes, and fasting, healing Candida overgrowth will be my main recommendation. It’slife-changingg! And as a health coach, I guide my clients on this amazing healing path.

To replace most of vinegars, I use more fresh lemon or lime juice.

Once in a while, I still will use some vinegar and it is mostly rice vinegar for some authentic Asian and umami flavors. The same goes for Balsamic or Red Wine Vinegar in very small quantities and rare.

Guar Gum and Xanthan Gum

Even though is it made from a bean, called guar, guar gum can also lead to gastrointestinal (GI) side effects such as gas.

Xanthan gum is derived from sugar. This type of sugar can come from many sources, including wheat, corn, soy, and dairy. Xanthan gum is not found in nature and is artificially manufactured. According to the USDA, it's made by taking carbohydrates such as glucose or sucrose and fermenting them with bacteria. I try to avoid it unless it’s for the homemade marshmallows once in a blue moon, or until I find another recipe without any ‘gum”.

A word on Oils

The best is to avoid all oils altogether! A little be of coconut oil is good as it is has anti-fungal and antimicrobial properties. Use cold-pressed unrefined oil and the best one is centrifugally extracted.

All oils are just extra fat that we do not need at all. Fat is stored as fat in our body.

Avocado oil - the main oil I use for all cooking. It best withstands high heat without turning it into harmful compounds

Hemp and Flax Seed Oil - I use it rarely and mostly in salad dressings.

Coconut oil

The healthiest oil to use but also in smaller quantities. I use it in raw and some baked desserts and for some light frying too.

Coconut oil is not harmful if used in its pure raw form, especially if you get your hands on the most premium and most pricey one - a centrifugal extracted organic coconut oil. The key word is “centrifugal”. It means that coconut “meat” was spun at a higher speed to extract the oil. There is no heating involved unlike in all others, even “extra virgin oils (which is second best after centrifugal). Centrifugal oil usually comes in small batches and rarely makes it to mainstream store chains.

I use Organic Cold-Pressed Coconut oil for all my cooking. “It contains a good amount of about 50% lauric acids, caprylic acid, and medium chain fatty acids (MCFA’s). Lauric acid has anti-microbial properties. Coconut oil also helps to boost metabolism and immunity and assists in weight loss. Oil and weight loss? Yes! (but only if you do not have any other sources of other oil-rich products, which is highly impossible for an average person)” - from HMI Nutrition School.

Never use Refined Coconut oil. It is made from almost rancid dry coconut meat shreds, with very high temperatures of over 400F, and has zero nutritional value.

Sesame Oil

In Ayurveda (a science for healing the entire body) sesame oil is widely used. I use it occasionally in some of the Asian and Middle Eastern-inspired meals in very minimal quantities just for extra flavor.

Sweeteners I use

Organic Maple Syrup

Grade B maple syrup has some beneficial vitamins in it, but at the same time, it’s high glycemic. Therefore can have some negative effects on some people with insulin resistance.

Honey

Use honey from the local beekeepers. Some honey, like Manuka, has very effective healing benefits. But it’s best to use all honey in very small amounts because it can raise insulin levels.

Organic Coconut Crystals and Coconut Palm Sugar - best healthiest sugar to use.

“Both have a lower glycemic index than many sweeteners and it’s low in fructose. Coconut crystals are not the same as coconut palm sugar. Coconut sugar is harvested by tapping the flower sap of coconut trees. Coconut sugar is rich in mineral content. It included includes potassium, magnesium, zinc, and iron. It also contains vitamins B1, B2, B3, and B6”. - HMI Nutrition School.

Palm sugar (and it’s often mistakenly labeled as Coconut Sugar) comes from the trunks of palm trees, not from a flower like in true coconut sugar.

Organic Coconut Nectar

It is a great source of sweetness. But it has its own very distinct flavor, so I use it when it’s not going to overpower the taste of the meal. Coconut nectar contains 16 amino acids. Its production of it is also sustainable.

Organic Agave Nectar

“This is the most controversial sweetener because, on one hand, it contains fructans, a form of non-digestible carbohydrates, that help the body absorb magnesium and calcium. On another hand, agave nectar has a high content of fructose. It is the same sugar as in fruits, and that’s OK. But when Agave nectar (since it is a concentrate) is used in large amounts it can burden our liver, because that’s where fructose is being processed. Fructose can turn into excess if your river is not functioning well” - HMI Nutrition School. That’s why I use it in moderation when we just need to sweeten things up but don’t want to have the distinct taste of maple or coconut sugar.

Stevia

Another healthy sweetener. But Only in its green color in a powder form. All the white stevia has been overprocessed and stripped away from its nutritional value. It is rich in terpenes and flavonoids. Stevia can be good in aiding diabetes, high blood pressure, cavity prevention; and weight loss. I am not a big fan of Stevia’s taste, but during my Candida cleanse I liked the taste of one particular brand of organic, powdered, green stevia. It has a very mild profile compared to all others.

A word on Nutritional Yeast

Nutritional yeast is deactivated yeast. It is a by-product of molasses. This kind of yeast is dried using heat processing to deactivate its active form.

From Health Mastery Institute:

“Nutritional yeast is a complete protein, with my favorite brand having 9 grams of protein per two tablespoons. It is also low in fat and sodium and is free of sugar and gluten.

Nutritional yeast is often used by vegans as an alternative to dairy products. It imparts somewhat of a cheesy flavor to foods which can help if you are trying to make a vegan meal that has a cheesy flavor and you don’t have time to make a nut cheese (or don’t want the added fat).

Most nutritional yeast on the market, including brands like Braggs, are fortified with synthetic folic acid and B12. I highly discourage you from using those brands. Synthetic folic acid found in supplements is chemically different from natural folate found in foods such as green vegetables, beans, and other plant foods. Folate is incredibly important for women of childbearing age. A deficiency of folate in the first trimester is linked to neurological defects in the unborn child. However synthetic folic acid (whether in multivitamins or nutritional yeast) increases the risk of breast cancer in women by 25-35% and also increases the risk of prostate and colorectal cancers. (See below).

Vegan bloggers will often cite nutritional yeast as a good source of B12. It’s not. It only contains B12 it if is fortified, and the B12 that it is fortified with is cyanocobalamin which is not readily absorbed by the body. Cyanocobalamin is also bound to toxic cyanide molecules which over time can damage the liver.”

As of now, the best brand to use is Sari Foods.

I use only filtered water

I do not use tap water in any of my cooking. Tap water is contaminated with harmful pollutants and chemicals. I use filtered or spring water only.

I use Aluminum-Free Baking Powder and Soda

I make sure that all of the baking soda and baking powder are free from aluminum. Aluminum is a toxic heavy metal we absolutely do not need to have in our bodies. From the Health Mastery Institute: “Aluminum has been linked to breast cancer in women and has also been linked to an increased risk of Alzheimer's disease.

Source of Aluminum

Table Salt (aluminum is added to this mineral-deficient "food" as an anti-caking agent). Antiperspirants (including "natural crystal" and "deodorant stones"). Tap water (aluminum causes dirt to settle out of the water). A drying agent was added to cacao, table salt, and baking powder. Most cosmetics use aluminum as a base. All prepared foods are made with tap water. Uncoated aluminum cookware. Aluminum cans, Antacids (Maalox, Mylanta, Rolaids, and many others)

Early Sypmtoms

Headaches, dry skin, and mucous membranes. Tendencies for pain in the head are relieved by food, loss of memory and mental confusion, some dementia, and reduced sweating.

Later Symptoms

Alzheimer's diseases, other dementias, anemia, colitis, dental cavities, kidney and liver dysfunction, neuromuscular disorders, Parkinson's disease.”