The Ultimate Guide To Nuts

http://greatist.com/health/types-of-nut-infographic

Workout Nutrition Guide

With so many different options on the market to satisfy your nutritional needs during all the stages of a workout, it can be hard to pull everything together for a complete plan. Fear no more! Our friends at Greatist compiled this comprehensive infographic to breakdown the rules of fueling your body properly.

European Kitchen Cheat Sheet

Substitutions for Cooking & Baking

Updating your recipes to healthier alternatives can be a fun and creative process. Experiment with your recipes, trying out a variety of alternative ingredients to discover new tastes that appeal to you and your family.

Reduce or Replace	Substitute	Conversion Ratio
white flour	unbleached white flour	equal amounts
	whole wheat flour	equal or 1/8 less
	whole wheat pastry flour	use more liquid or less flour
	spelt flour	use less liquid or more flour
	tapioca flour potato flour rice flour oat flour	use up to 1/4 cup of any of these per cup of flour to vary the flavor
margarine	butter	equal amounts
	1/2 butter blended with 1/2 canola oil	equal amounts
shortening	expeller pressed oils	2/3 cup for one cup
	butter	equal
cornstarch	arrowroot	1/2–1 tsp per cup of cool liquid; heat slowly
	kudzu powder	1/2–3/4 tsp per cup of liquid
eggs Used in recipes to bind or leaven. Not all substitutions will work equally well for both purposes.	Egg Replacer; binds and leavens	11/2 tsp + 2 TB water = 1 egg
	baking powder; leavening	in cake and cookie recipes that require 1 egg, substitute 2 TB water and 1/2 tsp baking powder
	Buttermilk and diluted yogurt; leavening	replaces the liquid in the recipe replace baking powder with equivalent amount of baking soda to a maximum of 1 tsp per cup of flour
	tofu; binds	1/4 cup mashed tofu (firm or regular)
	applesauce, fruit puree, cooked starchy vegetable puree	3 TB equals 1 egg
	1/4 cup warm water, 1 tsp arrowroot powder, 1 tsp soy flour, pinch of lecithin	equals 1 egg
milk	Kefir; cultured milk drink	7/8 to 1; reduce sweetener
	diluted yogurt	7/8 to 1: reduce sweetener
	Amazake	equal: reduce sweetener
	Amazake is a cultured rice-based liquid that varies in viscosity from thick, malt-like to the consistency of skim milk, depending on the brand and intended use.
	soymilk	equal
	nut milks	equal
	Nut milks are available ready-made or you can make your own. For home-made, mix 2–3 TB nuts with 2 cups water and blend until water turns white; strain. Use plain or add a sweetener of your choice, and a dash of flavor extract.
gelatin	agar agar	1 tsp powder per cup of cool liquid; heat slowly, stirring until thickened. Strain and add to recipe.
refined salt	sea salt	3/4 to 1
refined sugar	Sucanat	equal
	malted barley	equal
	honey	2/3 to 1
	rice syrup	2/3 to 1
	maple syrup	2/3 to 1
	date sugar	2/3 to 1
	molasses	1/2 to 1
	fructose	1/2 to 1
	fruit juice concentrate	1/2 to 1
	FruitSource	equal
Experiment with sweeteners to suit your taste. To increase sweetness with powdered or granulated sweeteners, add the sweetener and reduce the flour proportionally. Reverse to decrease sweetness. If substituting a liquid for a dry sweetener, either decrease other liquids by ¼ cup per cup of sweetener, or add one quarter cup of flour. Add one half tsp of baking soda per cup of liquid to counteract the increased acidity; decrease baking powder by 2 tsp or eliminate it altogether.

Flour Characteristics

Whole Foods' guide on a variety of flours and their unique characteristics

CHARACTERISTICS	GLUTEN
AMARANTH	A strong, spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins.	None
BRAN (UNPROCESSED)	The outer layer of the wheat berry. Add small amounts to cereals and baked goods to increase fiber. Keep refrigerated.	High
BUCKWHEAT	The edible fruit seed of a plant related to rhubarb. It is not related to wheat or other grains. High proportion of essential amino acids; close to being a complete protein. Commonly combined with wheat flour in pancakes, waffles, blintzes and pastas.	Low
CORNMEAL (BLUE)	Higher in protein than yellow cornmeal. Turns lavender in color when cooked. Use in muffins and corn tortillas. Kids love purple pancakes!	None
CORNMEAL (YELLOW)	Rich and buttery in flavor. Use for polenta, cornbread and muffins.	None
GLUTEN	Gluten flour is white flour mixed with concentrated wheat protein. Add to bread dough to increase rise: 2 tablespoons per cup of flour in whole grain bread; 1 tablespoon plus 1 teaspoon per cup of flour in white breads. Also add to breads with extra bran, raisins or nuts. Increase kneading time to activate extra gluten.	High
GRAHAM	Hard whole wheat flour with a course and flaky outer bran layer, and finely ground germ. Most famously used in crackers, but adds texture and nutty flavor to all baked goods.	Low
OAT BRAN	Contains soluble fiber, which can help lower blood cholesterol levels when eaten as part of a lowcholesterol diet. Add oat bran to muffins or breads. Use as a coating for chicken and seafood.	Low
RYE FLOUR	Yields baked goods that are moist and dense. Combine with caraway seeds in crackers and breads. Due to its low-gluten content, it is often mixed with whole wheat flour to increase its rising ability.	Low
SEMOLINA	Durum flour with the bran and germ removed. Never bleached. Used to make high-quality "white"pasta. Adds extra flavor and texture in some bread recipes.	High
SOY	High in protein, it is often used as a protein booster. Usually combined with whole wheat flour to increase its rising ability.	None
SPELT	An ancient grain gaining popularity today as a wheat substitute. Similar to high-protein wheat. If substituting for wheat in a recipe, reduce the liquid by 25%.	Low
TEFF	Rich in calcium, protein and iron; sweet malty flavor. Use in quick breads, pancakes and waffles. Use to thicken stews, soups and sauces. Teff is a major crop in Ethiopia, where the flour is used to make the typical spongy flatbread injera.	None
WHEAT GERM	Vitamin- and mineral-rich layer of the wheat berry. Excellent source of vitamin E. Available toasted and untoasted. Add to cereals, pancakes and baked goods, as well as meat or vegetable loaves. Refrigerate to prevent rancidity.	High
WHOLE DURUM WHEAT	From very high protein wheat with less starch than other wheat flours. Makes a tough dough that can stretch and expand — perfect for whole grain pasta. Nutritional profile similar to whole wheat.	High
WHOLE WHEAT	Ground from entire wheat berry. Full-bodied flavor and coarse texture. Generally produces baked goods that are denser, with less rise than those made with white flour. Adds rustic, hearty qualities to baked goods.	High
WHOLE WHEAT PASTRY FLOUR	Ground from soft wheat berries. Higher in starch and lower in gluten than regular wheat flour. Use in non-yeast baked goods such as cookies, pancakes, muffins, quick breads and cakes.	Medium

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