Rays Systems

MINI HEALTHY SUBSTITUTES TABLE (By Ron Lagerquist, co-author of God’s Banquet Table) Listed in order of quality UNHEALTHY FOODS White bread products Crackers (common supermarket varieties) Rice Cakes Fashion Breakfast Cereals Poptarts Pancakes White pasta Macaroni Instant rice White rice Potato chips Hard candy Jell-O cups and pudding cups OUR REPLACER PICKS Pumpernickel, chewy breads Whole rye, yeast free bread. Stone ground, whole grain bread Ryvita, High Fiber, whole rye Any stone ground, whole grain crisp breads Fruit. Fruit salad dressed with coconut milk or yogurt. Oatmeal (old fashioned). Hot or cold whole grain cereals like Red River. Quinoa pasta Amaranth pasta Whole grain pasta Basmati, whole grain rice Short grain brown rice Brown rice Apple sauce Yogurt Popcorn lightly sprayed with olive oil Natural granola bars (read the ingredients carefully)

Nutrition in disguise Most children will eat vegetables if they are a part of homemade soup. Pass cooked vegetables in a food processor and add to hamburger patties, meatballs or meatloaf. Finely grate zucchini or carrots and add to pancake batter. Add finely chopped cooked vegetables to canned or packaged soup. Add freshly juiced carrot juice to canned vegetable or tomato juice. Add grated zucchini to square or muffin mixes. Puree vegetables and add to chili or spaghetti sauce. Add grated carrots to tuna or chicken salad. Hide veggies in casseroles and main dishes. Mix fat-free sour cream into a favorite salad dressing. Serve raw vegetables with a favorite dip. Mix regular peanut butter with freshly ground peanuts. Use whole grain bread for grilled cheese sandwiches ~ the toasting will hide the color of the bread. Go from white bread to 60% whole wheat for one month, then introduce whole-grain bread. You can make a sandwich using one slice of the 60% bread and one slice...