Healthy Alternatives

Often people don’t realise how easy it can be to substitute the staple ingredients they are used to for something healthier! Below are some of the swaps you can do;

sugar – honey, maple, agave, coconut sugar, vanilla bean paste.
margarine – organic butter, mashed avocado, ricotta, cottage cheese, hommus
cream cheese – quark, ricotta
mayonnaise – homemade, yogurt, hommus, lemon, avocado
flavoured yogurt – greek yogurt berries and honey
sour cream – natural or greek yogurt
ice-cream – frozen banana/fruits pureed, clean alternative
sweet treats – dates stuffed with nut butter
vegetable oils and bad cooking fats – organic butter, coconut oil, flax, olive oil, avocado
cream – avocado, greek/natural yogurt, coconut cream/milk
pasta – brown rice, quinoa, quinoa pasta
rice – brown rice, quinoa, cauliflower rice
cereal – oats, quinoa flakes, rice flakes, chia
up and go – a smoothie – banana, rice/soy/almond milk, honey, vanilla, cinnamon, nutmeg – a protein shake
dairy milk – rice, soy, oat, coconut or almond milk
soy – salt reduced or tamiri
biscuit base – combine almond meal, nuts, coconut oil, sweetener etc blended
dessert toppings – fruit, coconut flakes, roasted nuts, cacao nibs.
flour – spelt, oat, coconut, almond meal, hazelnut meal, wholemeal
eggs – flax, chia
rice pudding – chia pudding
caramel – dates, maple etc blended

What do you substitute to make your meals a bit healthier?


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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2 Responses to Healthy Alternatives

  1. wellbeing92 says:

    Awesome πŸ™‚ Good idea’s!
    I now have homemade slice (with dates etc) instead of sweet biscuits and made some protein balls to snack on too! Have been adding in more veggies and meat instead of sandwiches for lunch and adding more veggies to any meals. Feeling much more energetic with these diet changes as well as eating more food in general, and food thats less processed as well as exercise daily.

    • nfrain says:

      That’s great to hear! Yes additional protein is great it keeps you fill for longer! Your body works so much better on this type of diet. xx

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