Nowadays, nutrition is being as customized as ever and we're always looking for healthier food substitutes to either help us reach our fitness and health goals or simply just make us feel better!
There are plenty of food substitutes to suit one's nutrition requirements, whether it's a low carb ingredient, a dairy-free option, a low salt dish or gluten free recipe that we prefer to have over standard items.
So here’s our simple go-to-guide for you to refer to next time you’re in kitchen:
1. Swap pasta with zoodles or spaghetti squash
I mean, we've all heard of spiral zucchini greens being a better substitute compared to pasta, not only is it tasty, but a cup of zucchini zoodles has 6 grams of carbs while a cup of pasta has 45 grams! Now tell us, which one would you really go for?
If you want to change things up from the obvious zoodles swap, try spaghetti squash, a vegetable rich in essential vitamins and minerals such as Vitamin C, Vitamin E, Vitamin A, magnesium, potassium and many more.
2. Try baking with black beans instead of flour
It sounds like a strange substitute to try, but it's a great way to cut down on gluten and increase your protein intake. Try substituting the flour in brownies with black beans!
3. Dip those chicken tenders in some ground flaxseed instead of breadcrumbs
It’s a great way to include hearty omega-3 fatty acids, ditch the gluten and lower the sodium content! You can also mix in some herbs for extra flavor.
4. Swap burger buns and wraps with lettuce leaves or grilled portobellos
When you want a low carb option or a gluten free burger, substituting your traditional bun or tortilla wrap with some lettuce leaves will make all the difference. You can even try sandwiching that patty between 2 grilled portobellos!
5. Go nuts with nuts instead of croutons! But not too nuts…
Topping salads with hearty nuts instead of croutons will definitely increase the nutrition value of your meal! Besides, they also help to protect our heart against cardiac diseases! Make sure they are raw and unsalted and remember portion control :)
6. Try un-sweetened home-made apple sauce or Stevia instead of sugar
A very common baking option, substituting apple-sugar can give the same sweetness, without any sugar. Else, Stevia is a natural, safe to consume sweetener that can add sweetness to your recipes without increasing the amount of calories from sugar.
7. Swap that sour cream with some Greek Yogurt
It’s lower in fat and higher in protein so what’s to debate?
8. Replace butter with avocado puree
For the love of Avocados! This is a great vegan substitute, the creaminess of avocados allows it to be used in desserts (Yes, even brownies)!
9. And finally, you say ice cream but we say nice cream aka frozen banana puree!
Ditch the milk, sugar & cream, freeze a banana instead & puree it then fold in your favorite toppings! We like ours with some salted crushed peanuts and a little drizzle of date syrup. Salted caramel who? Just yum!
Not only are you reducing calories in most cases with these food substitutes, but more importantly you're increasing the nutrition value of the recipe by including wholesome and hearty ingredients such as nuts, avocados, and vegetables.
Get creative and tag us in your favorite concoctions!
Yours in health,