The importance of a balanced diet is vital for good heath in both the long and short term. We all have different nutrient requirements, aka biochemical individuality, which basically means that our nutrient needs vary according to our lifestyle and genetic makeup. But we don’t eat nutrients we eat food. I think one of the best ways to get a wide variety of nutrients is to eat a variety of food, not rocket science I hear you say but it can be so easy to fall into the trap of eating the same foods every day. To be fair I know it’s not everyone’s gig to read cookery books in bed for meal inspiration (ahem, my happy place) or think about tomorrows dinner as you eat todays; the line “all day long, all I think about is food” springs to mind! So I thought I put together some genius food swaps for you to assist in the quest to change it up:
- Almond butter to replace peanut butter. Almond butter contains 25% more fibre and less saturated fat than the peanut variety. It is high in vitamin E and good source of iron. Try stirring through a dollop of almond butter in your porridge.
- Sweet potatoes to replace white potatoes. Sweet potatoes are a superior source of vitamin C and vitamin A which supports growth and development, eye health and the immune system. Do with them the same as you would regular potatoes (boil, roast, mash). They are particular yummy cut into wedges, tossed in coconut oil and sprinkled with sesame seeds, salt & pepper.
- Coconut oil to replace vegetable oil for cooking on high heat. Coconut oil is high in lauric acid a powerful antifungal and antibacterial so brill to fight infections this time of year. Coconut oil is high in saturated fatty acids which are stable when heated unlike polyunsaturated fatty acids found in vegetable oils. Keep the rapeseed and extra virgin olive oil for salad dressings and sauces. And, yes it is supposed to be solid when you open the jar.
- Nut milk to replace cow’s milk. If you can’t bear the thought of adapting your tea routine why try nut milk in your cereals, baking and smoothies. It is high in healthy fats, calcium and easy on your digestion. Be sure to source the unsweetened variety.
- Avocado puree to replace butter. I am a bit obsessed with avocado on my crackers at the moment but it really is so delicious and versatile too depending on what it is paired with. Avocados are rich in potassium which supports healthy blood pressure levels in the body. Unusually for a fruit, avocados are primarily made up of fat and not carbohydrate. They are about 80% fat, don’t panic though it is the heart healthy monounsaturated variety. They rank high in the satiety index; I don’t need a study tell me this, the proof is in the eating!
- Vegetable spaghetti to replace wheat pasta. Use a spiralizer or simply a vegetable peeler to make veggie ribbons (courgette/carrot/cucumber work best). Enjoy raw or lightly fried in olive oil. These are yummy drenched in your favourite pasta sauce.
- Coconut yoghurt to replace dairy yoghurt. There are many reason to try coconut yoghurt, the major one is that it tastes heavenly. Try coconut yoghurt in your smoothie or dollop on sliced apple smeared with nut butter. This is specialised food shop buy, but it is just matter of time before it reaches the supermarkets. Keep an eye out for it. It is a good source of both calcium and magnesium vital for good bone health. Magnesium helps the body to absorb calcium so this is a winning combination!
- Cashew spread to replace mayo / relish. This is great in a wrap with lots of greens and sliced veggies. Blend a cup of cashews with some extra virgin oil, ½ tsp of paprika, ½ red chilli and few tsp’s of water until smooth. You could leave out the chilli and use fresh herbs either.
- Banana ice-cream to replace dairy ice-cream. Bursting with potassium, vitamin B6 and vitamin C it’s a sugar free no brainer. Peel and slice bananas and freeze overnight in a freezer bag. Puree the next day in a blender – couldn’t be easier. Add chopped nuts, cacao nibs, coconut, strawberries or nut butter to the blender to make up your favourite flavour.
Final thought – it’s not that I am recommending you don’t eat the foods I’m ‘replacing’ ever again, it simply about increasing variety. It is the spice of life after all!
Mary. x
