By EP Dietetics
12:00am, Monday 30 January 2017
Some easy swaps to make your favourite recipes a healthier choice.
Easy tips to modify your recipes
By making a few changes to your recipes, you can turn them into healthier choices.
Alot of my clients tell me now that they are 'eating healthy' they have to miss out on so many things. Not true! Once you know how to swap certain ingredients you can enjoy a healthier version of your favourite foods.
Here's some easy tips;
SWAP butter to extra virgin olive oil (or use a spray oil where possible)
SWAP coconut milk to evaporated milk + coconut essence
SWAP full cream milk for skim milk
SWAP white flour for wholemeal four
SWAP cream to natural yoghurt
SWAP sugar to fresh fruit
SWAP puff pasty to filo
SWAP creamy dressing for lemon juice/vinegar and oil
SWAP salt for herbs and spices
Banana and Blueberry Bread
Using many of the swaps above, we developed this delicious Banana and Blueberry Bread.
2-3 ripe bananas
1/2 cup blueberries
1/2 cup macadamia oil (you can use olive)
1/4 cup skim milk
1 tsp vanilla paste
2 cups flour (1 cup wholemeal plain, 1 cup white self raising)
1 tsp baking powder
1 tsp cinnamon
1/3 cup maple syrup or honey (optional).
2 Tbsp nuts/seeds/shredded coconut to top (optional)
Pre heat oven to 160 degrees.
Line a loaf tin with a little oil and baking paper.
Mash bananas with a fork.
To banana, add blueberries, olive oil, eggs, milk, vanilla paste. You can add honey/syrup here if you desire.
Sift flour, cinnamon and abking powder into banana mix
Mix to combine. If the batter feels a bit too dry, add a little extra milk.
Pour into loaf tin.
Sprinkle nuts/seeds on top.
Bake for 1 hour-1 hour 10 minutes. Stick a skewer into bread and if it comes out clean, its ready.
Let the cake cool in tin for 5 min. Then transfer to rack to cool for further 10 mnutes.
Then dig in!
Updated 2:30pm, Monday 30 January 2017