A few clever swaps can make all the difference; changing your cooking style or swapping ingredients in a meal can reduce calories and boost nutrients.
- Instead of frying, opt for oven baking or air frying to reduce harmful fats.
- Avoid the high sugar and calories in soft drinks by switching to natural juices free of added sugar.
- Swapping processed meats such as sausage and luncheon meat for natural meats such as turkey breasts and cold meats will reduce the harmful effects of processed meats.
- Substitute full-fat dairy products for low-fat alternatives to reduce the fat intake, considering also that low-fat dairy contains a higher calcium share.
- Replace ice cream with puréed frozen fruits – trust me, it taste’s great!
- Switch out white bread for oatmeal bread or whole-grain brown bread.
- Ditch the sugar and sweeten dishes with fruits; tinned, frozen, dried it all counts!
- Replace some of the sugar or oil in cake recipes with unsweetened apple purée
- Try some mashed avocado (instead of butter or oil) for creaminess in your baked goods or instead of mayonnaise in a sandwiches
- Ever tried puréed black beans? They can add moisture and fiber to homemade brownies.
- Replace half of the meat in your homemade burgers or patties with cooked brown rice or barley.
- Try plain popcorn instead of croutons in soups and salads. It’s also a great option for making homemade snack bars. Also don’t forget to reduce the nuts and chocolate.
- Use self-raising flour and plain Greek yogurt to create the perfect two-ingredient dough – and use it everywhere; flatbreads, bagels, pizza bases, sweet treats…
- Fat-free yoghurt or cottage cheese can be used as a dip alternative, instead of sour cream.
- Opt for fat-free yogurt to create creaminess in soups instead of cream. Switch out some of your traditional pasta or spaghetti with spiralized veggies; try carrots, pumpkin or zucchini
- If you haven’t tried cauliflower or broccoli rice yet, give it a go. These are a great way to bulk out dishes and bump up your veggie intake
- Homemade pizza bases are a great way to beef up the nutrients; replace some of the flour with grated veggies such as pumpkin, zucchini, carrot or cauliflower.
- Making lasagna? Try mixing up the lasagna sheets with thin slices of sweet potato to pump up the nutrients in the dish.
