News & Articles

Eating healthy: 8 Simple Replacements of Ingredients

Swap for health
Eating healthy doesn’t mean changing your diet completely. Nor does it mean sacrificing flavour and satisfaction. Gerard Wong, Parkway Cancer Centre’s Senior Dietitian, shows how a few simple replacements of the ingredients in your pantry can give your daily meal a dose of health – and taste.
1) Cream replace with
Low-fat cream
A good substitute for cream without losing creaminess
2) Coconut milk replace with
Low-fat milk with coconut essence
Or yoghurt, though the curd may split up if cooked for too long
3) Cheddar cheese replace with
Cottage or ricotta cheese
Add some thin shavings of parmesan cheese for taste
4) Sugar replace with
Stevia
Stevia is a great replacement for sugar but may not be ideal when used for baking
5) Regular soy sauce replace with
Less salt (sodium) soy sauce
Salt content is reduced without losing full flavour of regular soy sauce
6) Breadcrumbs/Flour replace with
Blended oats
Try fine, medium or coarse blended oats to get the best taste or texture for baked or cooked recipes
7) Butter replace with
Trans-fat-free margarine
Or dairy blends made from half-butter/half-margarine
8) White rice replace with
Brown rice
Try mixing white rice with brown rice or red cargo rice to increase your fibre intake
POSTED IN | Nutrition |
TAGS | cancer diet & nutrition, healthy food & cooking, healthy lifestyle |
PUBLISHED 22 JANUARY 2019 |