Clean Swaps

You can make a few easy changes in your diet and you’ll soon be feeling brighter

Swap…..  BUTTER for AVO

Spread mashed avo on oat or rice cakes.  Avos contain healthier unsaturated fat and potassium, which lowers blood pressure.

Swap…..  WHITE SUGAR for DATE SYRUP

Less refined than white sugar, date syrup is delicious on porridge or in salad dressings.  Make your own date syrup by wimply boiling dates – so that you maintain the fibre content of the whole fruit, which helps to balance blood sugar.

Swap…..  COFFEE for MATCHA LATTE

Whisk antioxidant-packed matcha powder into steamed milk (almond also a good option) for a jolly good caffeine fix.  Matcha, made from the finely ground whole leaf of the green tea plant, contains much higher levels of antioxidants thatn the tea leaf infusion.

Swap…..  WHITE PASTA for SPELT PASTA

Spelt contains lower levels of gluten than white wheat pasta yet still retains a nice bite once cooked, unike many gluten-free pasta varieties.  A bowl will leave you felling less bloated, plus spelt is rich in vitamins and minerals such as Vit B12, niacin, copper and magnesium.

Swap…..  DOUBLE CREAM for COCONUT CREAM

Coconut is packed with Vit C and E, iron, selenium, sodium, calcium, magnesium and phosphorous.   It’s also full of Vit B’s, which help release energy from the foods we eat.  Add coconut cream to your cooking or to fresh fruit as a delicious pudding.

 

Article adapted from BBC Good Food

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