Cooking more at home? Boost the health factor of you meals with these simple ingredient swaps
Cooking at home seems to go hand-in-hand with staying at home as we ride out the COVID-19 pandemic. Some of us are loving this extra time to get creative in the kitchen and others are begrudgingly slapping a few ingredients together. But, the silver-lining of being in charge of the food on your plate is that it’s an opportunity to amp up the health-factor of your meals. So here are our top ingredient swaps you can make next time you’re in the kitchen. As a bonus, we kept them simple for those of us who aren’t big fans of cooking.
Carbohydrates
It’s hard to believe with all the nutrition noise on social media, but carbohydrates are healthy and are the perfect vehicle to boost the fibre on your plate.
SWAP: This for That
White rice for quinoa or basmati brown
White pasta for pulse-pasta
Peeled, boiled and mashed potato for a medley of unpeeled vegetables either baked or lightly steamed (think potatoes, capscium, eggplant, carrot, pumpkin or zucchini and remember to wash well!)
Fats
Fats are important for flavour, adding creaminess and absorbing nutrients, as long as we stick to the unsaturated fats over the saturated type.
SWAP: This for That
Sour cream for low fat natural yoghurt
Sauteing in butter or coconut oil for extra virgin olive oil
Cream in soups for pureed cannellini beans
Coconut cream for lite coconut milk
Spreading cream cheese, butter or mayo for avocado, hummus or lite cottage cheese
Store bought dressings for home-made
Our tasty tricks:
Cream-based: low fat natural yoghurt mixed with lemon juice, garlic or onion powder and leftover fresh herbs
Vinaigrettes: pure balsamic vinegar or a little extra virgin olive oil mixed with lemon juice and dijon mustard
Salts and sugars
Added salt and sugar sneak onto our plates mainly from condiments and packet seasonings we use. Read the nutrition label to choose a low or no salt product and try swapping.
Hoisin sauce for Chinese five spice powder
Packet seasoning for a DIY dried spice mix (tip: read the back of the packet for ideas on which spices to use)
Curry powder: coriander, cumin, turmeric (add cayenne or cinnamon for a spicier or sweeter powder)
Taco seasoning: cumin, paprika, garlic powder, oregano, chilli powder
The salt shaker on your dining table for squeeze of lime or lemon and chopped fresh herbs
For your next home cooked meal, challenge yourself to try one or two of these swaps. Remember, just a few simple swaps that you can consistently make is all it takes to upgrade your diet.
