Healthier Food Swaps
Why deprive yourself of all your favourite foods when there are healthy alternatives available? We believe in making small sacrifices now and then and leading a balanced diet. Try these healthy food swaps to increase your nutrient intake...
Rice
Brown rice is a great alternative to the standard white variety, but it can take a while to cook and some people don’t like the taste or texture. Cauliflower rice has been all the rage recently and we can totally see why! Roughly chop up a cauliflower and pulse in a food processor until it takes on a rice-like consistency. Simply fry it up with garlic and oil, and serve with chilli, curry or anything you like.
There's also quinoa, it tastes just as good and is hailed as a superfood - see our recipe here.
Biscuits
Struggling to give up the obligatory biscuit with your morning cuppa? We recommend substituting it with a couple of oatcakes, making sure you choose ones with no added sugar such as like Nairn’s Rough Oatcakes. The crunchy texture should satisfy your need to munch something and the oats should keep your blood sugar levels stable unlike sugary treats which will send them sky high.
Snacking on brazil nuts and pumpkin seeds will also help to keep the afternoon cravings at bay.
Chips
A bowl or comforting chips is just the ticket on a cold night, but you can make them a little more healthy without much effort. Simply substitute potatoes for sweet potatoes or parsnips and cover in a little coconut oil, herbs and seasoning before oven roasting. Add a little vinegar for that chip-shop taste and enjoy!
Pizza
Try minimising the amount of fat by using a strong cheese so you only need to use a small amount for all the flavour. Parmesan works well and so does feta or goats cheese. Make your own pizza base from scratch using only cauliflower, ground almonds and an egg (see our recipe here) and top with lean protein such as turkey or chicken and as many vegetables as you like.
Cereal
There’s no doubt that cereal is a quick and tasty breakfast, but it’s certainly not the most nutritious choice to keep you full until lunch. For a quick alternative try soaking oats in milk or water overnight then simply top with fresh fruit, seeds and yoghurt for a tasty protein and carbohydrate filled morning munch. No need to cook, just eat cold!
You could also make porridge with quinoa flakes, just add a little milk, water and salt and cook as you normally would. Add a sprinkle of cinnamon and some honey and you're set.
Bread
Oh, how easy it is to make a sandwich for lunch or opt for toast for breakfast! If you're trying to cut down on bread, consider taking your sandwich ingredients and making it in to a nice big salad instead. We love a BLT salad with a little feta cheese, you don't even notice the bread is missing.
If you can't resist a burger, asked for it to be lettuce wrapped rather than in a bun. This means you get to enjoy all the flavour without filling up on the bread. For breakfast, opt for rye bread under your eggs or even go without - we love a side of avocado and a few raspberries instead.
Do you have any healthy substitutes to make your meals a little more filling and nutritious?
FIONA
