FOODSWIPES
Sweet potato instead of regular potato, brown rice instead of white rice, or courgetti instead of white pasta. You know them; the healthier alternatives to ‘fattening foods’. But there are ingredients of which we don't know that there are very good substitutes. Okay, okay, that dollop of mayo on your fries, that just has to be allowed. And your baguette with soft butter and a pinch of Himalayan salt should also be possible from time to time. If you want to pay a little attention to your diet but definitely don't want to eliminate certain things (I'm talking about a banana bread or a homemade creamy tomato soup), then I have good news for you. With these seven healthy foodswipes, you won't have to say no to anything anymore.
1. Avocado instead of butter or mayo
Why is avocado toast such a hit? Because it's almost, almost, just as delicious as warm toasted bread with butter. But you can also use avocado very well in an egg salad as a substitute for mayonnaise.
2. Applesauce instead of oil in baked goods
Applesauce is the perfect substitute for oil and butter in baked goods. So if you want to bake without fat, start stocking up on jars of applesauce. Even better, make the sauce yourself. Peel an apple, put a large pan with a small amount of water on medium heat, add cinnamon, and let the apple simmer until it's soft enough to mash. You can use the applesauce in the same ratio as butter or oil. Do you need 250 grams of butter in your banana cake? Then try using 250 grams of applesauce instead.
3. Oats instead of breadcrumbs
Do you want to give your chicken breast a crispy crust? Then try coating it with oats. But also when you want to incorporate breadcrumbs into your meatballs for your pasta sauce, you can easily use (ground) oats.
4. Date syrup instead of sugar
Dates are extremely sweet and therefore the perfect substitute for refined sugar. Every now and then, I make a jar of date syrup so I can use it in breakfasts, baked goods, or desserts. Soak the dates in warm water and then put them in the blender. Just like with the applesauce, 100 grams of sugar equals 100 grams of dates. Just give it a try.
5. Greek yogurt instead of crème fraîche
When I want to make a dish creamy (think of a soup or a sauce), I use Greek yogurt. For many people, this is really not the same, but I know no better. It's also delicious to eat a spoonful of Greek yogurt (the full-fat kind) with a piece of apple pie.
6. Coconut cream instead of whipped cream
Place a can of coconut milk in the refrigerator overnight. The next morning, you will see that two parts have formed when you open the fridge again. The top part is the coconut fat and the bottom part is coconut water. Scoop the fat out of the can and mix with a whisk until a smooth cream forms. The perfect substitute for whipped cream, for example in your banoffee taart.
7. Cashews instead of cream
The healthy vegan cream substitute for soups and sauces. Soak a handful of cashews overnight in water and blend them the next day into your soup or smoothie. Whipped cream! The sweet version? Yes. Add a splash of plant-based milk, the seeds of a vanilla pod, and a few dates. Trust me: you'll spoon the container empty. Delicious on your apple pie. APPLE PIE!
Do you have any good foodswipes? Email them to me at simone@amayzine.com.
