There are many simple ways to take care of yourself and your family. A few changes in your recipes and they’ll be much healthier and happier.
Added white sugar is never healthy. Substituting it with brown sugar is a better alternative, but there are other options too.
You can simply replace it with honey, which adds sweetness naturally. If you are looking to add taste, use cinnamon.
And if you really want to try something different, switch it up with applesauce.
Flour has many alternatives. It all depends on what you are making.
Replacing white flour with whole-wheat flour is always a good idea. But you can also find other, more nutritious alternatives.
Pureed lentils or black beans can add great texture and lots of nutrients to your recipes. Other options include crushed seeds.
The best recipe we could find for making mashed potatoes healthier is very simple.
Replace half of the potatoes with steamed cauliflower. That way, you get all the flavor and texture, but less calories.
You can also try making it solely with steamed cauliflower, but we doubt your kids won’t notice.
Cream is a delicious and filled with a rich texture. It also contains a lot of fat.
Luckily, nowadays, there are man simple replacements for it. Our favorite option is coconut milk. It contains medium-chain fatty acids, which help you maintain your weight and don’t raise your cholesterol levels.
Unless you are making a fried egg, an omelet or boiled egg, it can be replaced.
The main reason to use eggs in most recipes is to bind ingredients together. There are a couple of great substitutes: chia seeds and flax seeds.
Mix one or both types of seeds with water. Let them hydrate for a couple of hours. Strain it and mix with fresh water in the processor. Strain again and throw away the seeds.
This flax and chia seed juice or milk will bind your bread, brownies, and anything else you need without any fat or cholesterol.
We are so used to adding frosting to our cakes and cupcakes, we don‘t even consider anything else. There are a few alternatives.
The easiest of all is to stir whipped cream cheese at room temperature and turn it into marshmallow cream (fluff).
Pasta is a source of carbohydrates that turn into sugars. They have little nutrients.
Luckily, there are many options to switch it up. You can use Japanese shirataki noodles or rice noodles.
If you are making lasagna, you can use zucchinis or eggplants to create the layers.
Tortilla wraps are so delightful they are now everywhere.
They are, however, made with flour and lack nutrients. If you don’t want to feel so full, try lettuce leaf or even spinach to have a fresh wrap.
Oatmeal is a common part of our breakfast. If you are ready for a change or simply looking for a more nutritious ingredient, try quinoa.
Quinoa is a ‘superfood’. It is filled with all the good stuff your body needs. So much so that the United Nations declared 2013 the International Year of Quinoa.
MAYO OR MIRACLE WHIP
Mayo and miracle whips taste great but have a lot of fat and cholesterol.
An easy and healthy substitute is mashed avocado. You can prepare it as a dip with garlic, tomatoes and a pinch of salt. It is called Guacamole. Anyway you have it, it’s delicious!