By Jeremy Rochow
Published: Tuesday, October 16, 2018
Just a few simple twists on everyday recipes can spice up your meals and help you hit your ‘2 and 5’. We spoke to our More For Member partner Thomas Farms Kitchen and have come up with 10 food swaps that’ll help you reach your health goals and give you a new lease on life.
1. Replace white rice with cauliflower
Cauliflower rice is a simple rice alternative to that also happens to be delicious. It can be eaten raw, but is usually lightly baked with some olive oil to soften it up and create a soft, fluffy texture.
2. Replace processed salad dressings with balsamic vinegar
Ever flip that salad dressing bottle around and see dozens of ingredients listed? Simple is best. A couple of teaspoons of balsamic vinegar and olive oil will brighten up your salad.
3. Replace pappardelle with zucchini ribbons
We’ve all heard of zoodles, but zucchini can be a substitute for other pastas as well. Try making zucchini ribbons to replace pappardelle, and topping it with a tomato-based sauce.
Just steam the ribbons for a few minutes and they’re ready to eat.
4. Replace beef mince with turkey
Try using turkey mince in your bolognaise or when you’re making burgers. This tasty alternative to beef mince is leaner, has less fat and is higher in protein – great for weight loss.
5. Replace potato wedges with butternut pumpkin wedges
Potato wedges are delicious, but they’re usually deep-fried and full of fat.
For a healthier option, cut a butternut pumpkin into wedges and dress with a little bit of olive oil before baking in the oven. Sprinkle some paprika over the wedges for extra flavour, and substitute sour cream with Greek yoghurt.
6. Replace boxed cereal with porridge
Most boxed cereals are full of sugar. Instead, start the day with a bowl of porridge, which is far better for your heart and lowers your cholesterol.
Avoid the packaged, flavoured porridges though, and add honey, strawberries or banana for some extra flavour.
7. Replace milk chocolate with dark chocolate
If you’re a bit of sweet tooth, but are looking for a healthier option to milk chocolate, give the darker variety a try – you won’t be disappointed.
Dark chocolate has less fat that its milk counterpart and about half the sugar.
8. Replace flavoured yoghurt with Greek yoghurt and fresh fruit
While flavoured yoghurts may be tasty and give you an afternoon boost, they’re full of sugar. A simple alternative is Greek yoghurt with fresh fruit. You can add stewed apples or pears with a bit of cinnamon, or make a compote with mixed berries and a vanilla bean.
9. Replace chips with popcorn
Craving something salty but don’t want to reach for that bag of chips? Get some popcorn popping in a saucepan, and add a pinch of salt.
Not only is this alternative tasty, it’s also much healthier. In fact, 3 whole cups of popcorn has the same amount of calories has 6 greasy chips.
10. Replace wraps with lettuce cups
Lettuce cups are a great, low-fat substitute to wraps or burger buns. You can fill them with a variety of tasty ingredients, including minced turkey and fresh Thai herbs.