10 Awesome healthy food substitutes

Small changes to your cooking ingredients can bring about a big difference to your health and energy levels. I have tried these changes which are healthier alternatives, while my family doesn’t even realise the difference in taste.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       Oats – Powdered oats for flour while making fritters and fries.

Soya flour – Replace half of plain flour with soya flour in wraps and chappatis.

Potatoes    – Cooked and mashed potatoes to thicken soups and stews.

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Almond paste is a good substitute for coconut cream

How I lost 14 kilos in 2 years naturally

Nuts            – Almond or cashew paste for coconut cream/milk.

Yoghurt      – Plain yoghurt for sour cream.

Milk             – Skimmed milk mixed with a little flour for white sauce in pasta.

Tofu             – Citrus tofu sauce for creamy dips (blend tofu with ginger, orange juice and lemon juice)

Vinaigrette -Make your own salad dressing instead of the creamy commercial ones. (with olive oil, vinegar, honey, lime juice and Italian herbs). 

Want to cook healthy but nobody eats?

Beans          – Cooked and mashed white beans for white sauce in pasta.

Colouring   – Natural colouring for commercial food colours.(Boiled beets for red, blended bell peppers for red, yellow and green, mint leaves or cilantro blended into a paste for green and so on). In addition to imparting flavour, they act as colouring agents.

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Nutritious, colourful and flavorful bell peppers

My kids are not great fans of bell peppers (though they don’t mind when it’s on a pizza!), so I always blend them in soups, curries and chutneys. They won’t know the difference.

Any other ideas or substitutes that you can think of? Please feel free to share:

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