Healthy Food Swaps

Hello, Weekend Peeps,

I think one the easiest, and most effective way to shape up, get healthier or just find simple ways to eat better is to find alternatives to the foods you love and crave. For me, that is sweet things or foods made out of potatoes, I’m not saying you should always swap because there is something to be said about eating foods you love and not feeling guilty! Live is short and you deserve that chocolate cake or bowl of fries! Also, I am no food expert, just a lover of all things food. *Photos my own or via Pinterest.

Swaps

  •  Salad Dressing for lemon juice, and apple cider vinegar – A simple way to flavour your salad with much less sugar.
  •  Museli Bar for Trail Mix- Unless you make your own, or really examine ingredients most granola bars have lots of sugar and ‘filers’, make your own trail mix with dried blueberries, coconut chips, almonds, walnuts, and pepitas.
  • Crisps for sweet potato chips – Make your own by thinly slicing a sweet potato, and baking it in the oven for an hour with a little salt and cumin seeds. You could also do carrot, parsnips, or pumpkin chips.
  • Milk chocolate for dark chocolate – This normally has around half the sugar content and you get skin loving nutrients too.
  • Museli for porridge – As a rule of thumb making a bowl of porridge and adding in your own fruit, nuts, and seeds is healthier than buying a box of muesli. It also tends to be more filling.
  • Ice cream for ‘ nice cream’ – I loooove the vegan Ben and Jerry’s peanut butter pretzel ice cream, but last summer I started making my own version of this with bananas as a base and flavoured with peanut butter, and maple syrup ( The only ingredients you want in peanut butter is peanuts and salt where possible). There are a lot of recipes for this online.
  • Mash Potatoes for cauliflower and potato mash – Switch out half your potatoes with cauliflower and you should get a very similar consistency with fewer calories and more nutrient density. If you dislike cauliflower trying flavouring it initially with low sodium veggie stock.
  • Regular Bread for sourdough – Studies have shown that sourdough is easier on your gut than normal bread in terms of digestion, in my opinion, it also tastes richer, and more delicious than your average loaf of bread. Trying topping a couple of slices with an avocado, chilli flakes, and nutritional yeast.
  • Mayo for mashed avocado – If you normally top salads, sushi or baked potatoes with mayo, try mashed avocado instead for a similar creamy consistency. Bonus points if you add in lime juice and pepper.
  • Jam for fruit – Make your own ‘ jam’ by mashing together chia seeds, strawberries and a little sugar, so delicious when paired with peanut butter and toast, also a great porridge topping. blueberries and raspberries also work well for this( this needs to be eaten within a couple of days).
  • Peanuts for edamame beans – You will get a similar crunch for fewer calories, try dipping them in soya sauce and sesame seeds.
  • Pancakes for toast with peanut butter and bananas – Toast two pieces of rye or sourdough bread with 1 tablespoon peanut butter, banana slices, and a drizzle of maple syrup.
  • Sauces for DIY versions – One weekend you could make your own sauces, there are so many recipes out there for healthy barbecue, tomato, ranch, and mayonnaise sauces.
  • Take out for homemade – No explanation needed.

Links

Nice Cream – https://detoxinista.com/peanut-butter-banana-ice-cream-dairy-free-vegan.

Chia Jam – https://cookieandkate.com/2017/berry-chia-seed-jam-recipe.

Veggie Chips – https://www.sbs.com.au/food/recipes/root-vegetable-chips.

 

 

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