Substitute with a healthier option

Ahh, food.  So many delicious temptations but most of us are trying to make healthier choices. Since it can be hard to think straight after a long day, I’ve got a list of ten healthy substitutions you can make easily without having to compromise on taste!

1. Banana Ice Cream instead of Regular Ice Cream
Banana ice cream, also known as "nice cream," is a simple and healthy substitute for regular ice cream. All you need is frozen bananas and a blender! Blend the frozen bananas until they are smooth and creamy, and voila! You have a delicious and healthy dessert that is high in potassium, fibre, and other essential nutrients.  Check out these variations on ‘nice cream’ - Easy Banana Ice Cream (Tips + 10 Flavors!) - Minimalist Baker Recipes

2. Spelt Pasta instead of Pasta
How is spelt pasta different?

Spelt pasta is nutritionally very similar to whole-wheat pasta, but it doesn't have to be whole-wheat. The main difference is that it comes from a different, older and less processed grain, and is therefore also known as an ancient grain. Ancient grains contain a different kind of gluten so it’s better for you and doesn’t give you that bloated feeling.

3. Popcorn instead of Chips
Popcorn is a healthier snack option than chips as it is high in fibre and low in calories. To make it even healthier, try air-popping the popcorn instead of using microwaveable bags, which often contain unhealthy additives.  Just don’t ruin your good efforts by smothering it in butter or icing sugar!

4. Apple Slices instead of Chips
Speaking of chips, apple slices are a tasty and healthy substitute for potato chips. Apples are high in fibre, vitamin C, and antioxidants, making them a great choice for snacking. Pair them with a nut butter or some pieces of cheese for a satisfying and nutritious snack.

5. Greek Yogurt instead of Sour Cream
Greek yogurt is a versatile and healthy substitute for sour cream. It has a similar texture and taste, but is much lower in calories, fat, and sodium. Use it as a topping for baked potatoes, tacos, or pop it on a curry.  Magnificent!

6. Is black rice the healthiest rice?
Yes, among all rice varieties, black rice is the healthiest. It has more protein, fibres, vitamin E, iron, and antioxidants. Black rice also has a lower glycemic index, so it means it will slowly release sugar in the blood, preventing sugar spikes.  You can find it in the supermarket, often in the health food aisle. 

7. Sweet Potato Fries instead of French Fries
Sweet potato fries are a delicious and healthy alternative to traditional French fries. They are lower in calories, fat, and sodium, and are packed with vitamins and minerals. Cut them up fresh and bake them in the oven for a crispy and satisfying snack or side dish.  Just be aware that the sweet potato fries you buy in the supermarket or at the pub are going to be fried in oil just like the regular potato version so be careful when you aren’t in control of how they are prepared.

8. Hummus instead of Creamy Dips
Hummus is a healthier alternative to ranch dressing for dipping vegetables or chips because it is lower in calories, fat, and sodium.  Research indicates that the type of fibre in chickpeas has a positive effect on our gut health as it increases the population of beneficial bacteria which in turn supports intestinal health.  Even better, it’s really easy to make at home and tastes amazing.  Try this recipe out if you want a truly delicious snack - Hummus | RecipeTin Eats

9. Fresh Fruit instead of Dessert
Instead of indulging in high-calorie desserts, try satisfying your sweet tooth with fresh fruit. It is low in calories, high in fibre and essential nutrients, and can be just as satisfying as a sugary treat.  Berries, especially raspberries and strawberries are low in carbs and high in fibre making them an awesome dessert option. A dollop of Greek yogurt with a piece of grated dark chocolate will definitely satisfy your taste buds.

Dark Chocolate instead of Milk Chocolate
Last but not least, dark chocolate is a healthy substitute for milk chocolate. It is lower in sugar and higher in antioxidants, which have been shown to have numerous health benefits. Enjoy a square or two as a guilt-free dessert. I like the Well Naturally brand of sugar free dark chocolate. You will find it in the health food aisle at your supermarket.

It’s all about balance so just because you’ve made a healthy substitute, don’t over indulge as you will be negate all the good choices.  And take time to enjoy your food – slowing it down and savouring your meal allows you time to enjoy the flavours, improves digestion and gives your body time to know it is full!

Bon appetit!