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?