SIUSLAW NEWS z SATURDAY, DECEMBER 26, 2015
Renew business licenses
J OEL F UHRMAN , MD
Florence Business licenses
are valid through the end of
the calendar year from the date
of issuance. In November of
every
year,
the
City
Recorder’s office issues busi-
ness license renewals for each
permanent business.
Make a healthier version of your favorite food
Following a high-nutrient
(“Nutritarian”) diet also means
avoiding or minimizing the dis-
ease-causing foods in your diet:
sugars, oils, white flour, animal
products. At first, you may feel
a little lost in the kitchen with-
out these familiar ingredients.
How do you make salad
dressing without oil?
Creamy sauces without
dairy?
Tasty burgers without meat?
Brownies without sugar,
eggs or butter?
Of course, as you begin to
eat for optimal health, you will
want to experiment and try new
foods. However, it can be com-
forting to enjoy familiar flavors
in a new and healthful way; you
just have to learn how to
replace disease-causing ingre-
dients with healthful, whole
food options.
Beans, nuts and mushrooms
provide meaty texture and sub-
stance.
When you begin to reduce
the amount of animal products
in your diet, building meals out
of plant foods will likely feel
unfamiliar. You may be tempt-
ed to introduce store-bought,
processed meat substitutes for
meaty flavor and texture; how-
ever, these are generally high-
sodium foods with little or no
nutritional value.
Instead, choose plant foods
like beans, lentils, eggplant and
mushrooms, which provide the
same hearty chewiness as meat.
Tempeh, which is made from
fermented whole soybeans and
formed into blocks, also has a
meaty texture and can be sliced
and prepared similarly to meat.
Meats provide some of the
savory “umami” flavor, which
is produced by certain amino
acids and can be replicated with
foods like toasted nuts and
seeds, mushrooms, nori (sea-
weed), unsulfured dried toma-
toes or tomato paste and spices
such as nutritional yeast, car-
away seeds, smoked paprika
and cumin.
In addition to flavor and tex-
ture, meats are high in protein
and fat, making them substan-
tive and filling. The fiber, plant
protein and healthy fats in
beans and nuts are just as filling
and satisfying in a more health-
ful package.
Use nuts, seeds and avocado
to create creamy sauces and
dressings. Fat is essential to
human nutrition and imparts
certain properties that make
foods appealing to humans.
Fat contributes to flavor and
aroma, provides foods with
appetizing body and thickness,
and enhances satiety.
In the standard American
diet, low-nutrient, high-calorie
foods such as butter, oils,
cheese, dairy-based cream
sauces and fatty meats serve
these functions.
However, fats from healthful
whole plant foods can provide
the same taste properties and
effectively satisfy our desire for
fat. Use avocado, seeds (hemp
seeds, sesame seeds) or nuts
(cashews, almonds, walnuts) in
salad dressings, creamy sauces
and soups instead of dairy-
based creams or oils.
For a cheesy flavor, you can
add nutritional yeast.
Use fruits and whole food
fats in desserts. Typical desserts
are disease-causing, made with
white sugar, white flour, butter,
eggs and oil.
But many familiar sweets,
like chocolate cupcakes and
apple pie, can be easily trans-
formed into healthful treats.
Dates, apples, bananas or
raisins bring a delicious, natu-
ral sweetness while providing
fiber to slow down the absorp-
tion of sugars into the blood.
Instead of oils, butter and
shortening, Nutritarian desserts
utilize whole food fats like raw
nuts, seeds or avocado.
For a higher-nutrient alterna-
tive to store-bought whole
wheat flour, coarsely grind up
steel cut oats; you can also add
beans to baked desserts in place
of some of the flour to reduce
glycemic effects and increase
nutritional value.
Ground chia or flaxseeds
whisked with water will create
the moisture and binding usual-
ly achieved with eggs; plus,
These business license
renewals are due by Dec. 31 of
each year.
All renewals received on or
before Thursday, Dec. 31, will
be allocated a $10 business
license credit toward their
2017 business license renewal.
The
using whole fruit instead of
white sugar adds additional
moisture. By running bananas
or other frozen fruit through a
high-powered blender, you can
create tasty sorbets and ice
creams.
A useful tip: freeze very ripe
bananas ahead of time so you
have them when you need them
to sweeten smoothies. Instead
of eating chocolate, blend natu-
ral cocoa powder into smooth-
ies and ice creams.
Of course on most days, it is
best to have a dessert of fresh
fruit, nature’s sweet treat.
Chick en Coop
O N M A P L E
Ch r i s tm as
items on
sale now!
129 Maple Street , Old Town Florence
541-991-7739
Dr. Fuhrman specializes in
lifestyle and nutritional medicine.
Submit questions and comments to
newsquestions@drfuhrman.com.
Let Paul show you a new car or truck.
Stop by today!
2150 Hwy. 101 • Florence
(541) 997-3475 • 1-800-348-3475
A weekly roundup of shopping, savings and doings around town.
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