We often want to eat healthier, but usually that means leaving things behind that we don't really want to give up. With these 12 healthy food swaps you can continue to enjoy your meals, but at the same time work on your health. So win-win!
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Although orange juice has long been a regular part of our breakfast, we now know that this juice is packed with sugars. A healthier alternative? coconut water. It contains electrolytes, including potassium, and much less natural sugars. In comparison, 250 milliliters of coconut water contains 9 grams of sugar, while apple juice has 25 grams. Be careful that you do not accidentally grab coconut milk or coconut oil, because then you will ingest more saturated fats than you would like.
Nutritional yeast flakes are regularly used as a cheese substitute in vegetarian and vegan dishes. That's because of their rich, umami-like taste. Like Parmesan, it tastes great when sprinkled over pasta, salads, roasted vegetables, potatoes, and even popcorn. The difference? The yeast is full of B vitamins, proteins, minerals and antioxidants that you will not find in Parmesan cheese.
The dressing you buy at the supermarket probably contains more salt and sugar than you realize. Fortunately, you can easily make a dressing for your salads yourself and you can make it to your own taste. For example, use healthy oils, such as olive or avocado oil, to make a vinaigrette. Do you want a creamy dressing? Then opt for a yogurt base; It contains probiotics, proteins and calcium. And it also tastes super good!
Most supermarket jams contain a lot of sugar – or worse, syrup full of fructose. Making your own jam is therefore a much better idea. This way you can take advantage of the benefits of fresh fruit and consume much less sugar. The result? A tastier and stronger fruit flavor and less fake sweet taste and slimy texture.
Whether you're baking or cooking for someone with a food allergy or following a vegan diet, there are many dairy-free butter options that taste similar to dairy butter, so you can easily substitute them. The advantage? You get 25 to 40 percent less saturated fats.
Well, white rice is not exactly one of the healthiest grains on our planet. In fact, it has virtually no nutritional value. do you already know farro? Farro is a combination of grains from different wheat types and is a lot more nutritious than white rice:32 grams contains 7 grams of good fiber and 7 grams of protein. And the taste – a bit nutty – is fantastic too!
Cocoa chunks are pieces of unsweetened, unprocessed cocoa, giving them the health benefits of dark chocolate and the taste of chocolate, but without the added sugars. Cocoa is high in magnesium, antioxidants, phytochemicals and flavonoids, which boost your mood and cognitive functioning and may even help lower your blood pressure. Because cocoa pieces can be a bit bitter, it is best to combine them with something sweet, such as fruit.
Do you often use sour cream in dips and sauces? Then try tahini:this sesame seed paste has the same creaminess and even some extra flavor. You can just buy it in the supermarket! Tahine contains fiber, calcium, magnesium and protein and is also a good source of healthy, mono-unsaturated fats, which help to lower your cholesterol level. And it tastes delicious!
Tofu – especially the silky variety, which is softer – is a great substitute for mayonnaise in creamy sauces or dips that need to thicken a bit. By putting it in the blender you can make a smooth, velvety mix. In addition, unlike mayonnaise, tofu is vegan and is full of proteins.
Corn tortillas have fewer calories than flour tortillas and also contain less fat. They're also high in fiber, which can help balance your blood sugar levels and help you feel full for longer. They also taste very rich and have a nice bite. They are a bit less pliable than the flour tortillas, so warm them up before adding your toppings.
Cashew cream is a rich, creamy and dairy-free dip that works perfectly as a substitute for full-fat cream sauces, such as in a pasta carbonara. It pairs divinely with nutritional yeast and garlic or lemon juice. A slightly sweetened variant could even take the place of whipped cream, for example for dessert – delicious!
Croutons may be your favorite way to add a little crispyness to your salads, but you're basically topping your veggies with a ton of carbs and oil. Want the same satisfying texture without the unhealthier nutritional benefits? Then try using pumpkin seeds. Pumpkin seeds contain a healthy amount of unsaturated fats and also have just as much protein as meat. They also contain fiber, magnesium and iron, which women are often deficient in. Tip:roast them with some herbs to add some flavor and crunch to every bite.
