It is hard to eat healthy all the time, so in order to accomplish that you should simply replace all unhealthy ingredients with other which are healthier.
Even though these ingredients aren’t all perfect replacements for every recipe, they are healthier options that work in many recipes.
You will not use unhealthy ingredients if they aren’t around you. So, here are some items which are healthy and they should be a great replacement for some of your ingredients.
1. Dark chocolate
There is nothing wrong about eating a little dark chocolate, according to a study which suggests that it can reduce blood pressure, inflammation, lower your “bad” LDL cholesterol and raise “good” HDL cholesterol, keep your brain sharp, and prevent diabetes and heart disease. It is important to eat only a little because those powerful flavonols have a lot of fat and calories. It is recommended to melt one tablespoon of dark chocolate and put it over fruit for a dessert or a healthy snack.
2. Oats
Instead of using white flour which doesn’t have all nutrition for your cookies, pancakes, and quick bread, grind oats in a blender for a fine powder. You won’t notice much change in the consistency if you replace half the flavor with oat powder. This way you will add for times the fiber and more protein.
3. Coffee
In moderation, java can protect against Parkinson’s disease, type 2 diabetes, and stroke, and it also gives pork, chicken, salmon, steak, and bison a smoky flavor. Brewed coffee will tenderize the meat which means you that you need just a little bit of oil if any. Give it a time for a protein to soak in the flavor of a marinade or just throw it into a slow cooker.
4. Cauliflower
In order to make a vegan-friendly creamy soup, a lot of low-carb fanatics eat mashed cauliflower instead of mashed potatoes. Add additional vegetables to the soup at the beginning and then remove some after its cooked. In the next step puree it until it’s smooth and then return it to the pot.
At the end, add a cup at a time until the soup becomes thicker. Carrots, potatoes, white beans, zucchini, and cauliflower all work well. Also, you can sub pureed vegetables for cream if they get a smooth consistency. In order to do this, you have to blend vegetables with some milk or broth.
5. Black beans
Brownies aren’t a healthy choice, but if you add some black beans you can prevent spikes of your blood sugar which are usually associated with eating sweets. The legumes can change the flavor, but they add fiber and protein which makes it a moist dessert. If you have to use a cup of flour in your recipe, swap it with some black bean puree (a cup should be enough). In addition, you will have treat which is gluten-free.
6. Edamame
Put some organic edamame into your freezer and use small green beans as ice cubes on your smoothie. This is a good plant-based source of protein. In a quarter of a cup, there are about 3 grams for 30 calories.
7. Avocado
Avocado is great butter replacement in baked goods such as bread and muffins, and it won’t alter the flavor. use pureed avocado as you would butter in the same amount and you will save about 9 grams of fat, 80 calories, and 7 grams of saturated fat for every tablespoon.
Do the same for mayo in sandwiches and dressing such as tuna fish in order to eliminate about 8 grams of fat, 70 calories, and 1 gram of saturated fat for every tablespoon. The avocado becomes smoother if you mash and whisk it enough.
