As we all know, not everything we put into our mouths, and consequently our bodies, is healthy for us. Here is my list of the best healthy food swaps, without compromising on taste or texture.
Swap milk for…
Going into the negatives of dairy, particularly milk, is a separate blog topic in itself, however a delicious, healthy and vegan alternative is almond milk. You can easily make your own (my recipe here), or look out for the non-sweetened versions in the supermarket.
Also try coconut milk for more flavour and body. Buy full fat, not the reduced fat variety. Coconut milk is fabulous in curries and winter soups.
If you do drink ordinary milk, swap skim or low fat milk for the full fat variety – the difference in the fat content is negligible, and the full fat versions have a lower sugar content.
Swap vegetable oils (canola, sunflower, safflower etc.) for…
This one is generally a no brainer but olive oil is full of heart-healthy good fats. Vegetable oils are hydrogenated, heavily processed and contain trans fats, the worst type of fat for health.
Another great oil to try is coconut oil, which adds a delicious flavour and richness to dishes.
Swap soy sauce for…
This sauce tastes so similar to soy sauce, yet is not derived from soy products, meaning it carries none of the nasties of soy. Coconut aminos is derived from coconuts and is also high in amino acids (hence the name). For background on the dangers of soy products, see my article here.
Swap peanut butter for…
Peanuts are a common allergen. As well as this, they are not actually nuts, rather they are legumes, meaning they grow underground instead of on trees. The nutritional benefits of almonds are superior to peanuts also – they are high in Vitamin E, potassium, magnesium, iron, calcium and phosphorous.
Swap rice for…
The nutritional profile of quinoa is a no brainer. It is significantly higher in protein than rice (even brown rice), and is easier to prepare.
Swap sugar for…
Fat. I have written previously on the evils of sugar (here). Fat keeps us fuller longer, makes our hair and skin glow and is vital for brain health.
If you do have a sweet tooth, substitute sugar in baking with rice malt syrup, date paste or fresh Medjool dates. Or try snacking on a piece of whole fruit instead.
With these easy and quick food swaps, making healthier choices doesn’t need to be bland or boring. Make the swap today.