7 Healthy Substitutes For Your Daily Food

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People are becoming health conscious with every passing day and to meet what they want, they are sacrificing on many things when it comes to food. But sometimes it becomes really difficult to give up on something which is a part of your daily food habits. Work and family responsibilities often leaves no time for cooking, and it is easier to go out to restaurants or prepare meals with the ingredients available at home. And thus many people could not achieve their motive of healthy food.

Most of us are genuinely trying to do our best to stay healthy, so instead of leaving some things to stay healthy and fit, you can always make simple ingredient substitutions to create healthy recipes so that you don't have to sacrifice on taste, flavour and enjoyment. We're always looking for ways to make our favourite foods healthier, so we compiled a list of our best substitutions:

1- Sugar : Honey

Honey is a delicious substitute to sugar. Both sweeteners contain glucose and fructose but in the process of manufacturing, all the protein and organic acids are destroyed in the sugar cane. Honey only subjects to minimal heating and thus helps to reduce weight and seasonal allergies. Here are few recipes where you can use Honey to make it delicious - Spinach, Apple and Carrot Smoothie, Banana Bran Muffin Recipe and Homemade Low Fat Strawberry Frozen Yogurt.

2- White Rice : Brown Rice

Mainly rice is a bodybuilding food and has fat. But Brown rice is better than white rice as it contains more protein, carbs and calories when compared to white rice. Brown rice is helpful, if one is trying to lose weight or suffering from diabetes as it is high in fibre. It is also gluten-free. Here are few recipes which you can make using brown rice - Kozhukattai Recipe, Mexican Brown Rice and Quinoa Casserole.

3- Potato : Sweet Potato

Sweet Potato has its own benefits. As compared to Potatoes, it has more Vitamin C, fewer calories, more fiber and fewer total carbs. They are more versatile in cooking and less expensive. Try out these sweet potato recipes at your home - Sweet Potato Theplas/Parathas, Sweet Potato, Celery & Peanut Soup and Sweet Potato Gnocchi Recipe with Garlic and Herb Butter.

4- Mayonnaise : Avocado Mash

Avocado mash is a perfect substitute for mayonnaise, as it adds the moisture and fat, that mayonnaise puts in a dish, but it’s comparatively less heavy. Avocado has polyunsaturated fat which is normally termed as a good fat. It has almost half the calories of mayonnaise and contains vitamins, proteins and is lower in calories. You can try making these recipes using Avocado mash in your kitchen - Whole Wheat Spaghetti With Avocado Basil Pesto and Vegetable Sandwich with mashed Avocado and Cottage Cheese.

5- Butter : Olive Oil

There are many benefits when it comes to Olive oil. We should consume olive oil in our day-to-day life and not butter as it controls cholesterol and heart problems and is also good for hair and skin. Make sure that you use Extra Virgin olive oil and not any other oil available in the market. Here are recipes where you can use Olive oil -Sweet Potato Gnocchi Recipe with Garlic and Herb Butter and Roasted Red Pepper Hummus Recipe.

6- White Bread : Whole Grain Bread

For a healthy diet, opt for Whole grain bread than the white bread as it provides more essential nutrients and has more health benefits. It is less refined and contains the nutrient-rich bran and germ, both of which are removed in the process of making white flour. You can try out this yummy Rye Breakfast Sandwich with Cucumber and Eggs Recipe which is made using the whole wheat grain bread. You can also try making whole wheat breads at home. View whole wheat bread recipes- 12 Healthy Whole Wheat Bakes

7- Sour Cream : Greek Yogurt/Hung Curd

Sour cream is a dairy product obtained by fermenting regular cream, which we usually use as dips along with our meal. You can always substitute Greek yogurt for so many high-fat ingredients, significantly cutting the overall fat content of your meal. You can use it as a substitute for mayo for more protein and less artery-clogging. Try these recipes where you can use Greek yogurt- Quick & Easy Creamy Fruit Trifle and Harissa Roasted Carrot Pizza with Pomegranate Sauce & Greek Yogurt.

Published in Articles and Contests
Malvika Hada

Malvika Hada

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