Useful substitutes for junk food
Tofu - replacing scrambled eggs
Due to its soft taste and ability to accept various textures - omelette, cubes - tofu is a universal substitute for many animal proteins, such as hard-boiled eggs, omelette, fish and chicken. To make a" scrambled egg " suitable for vegans, simply drain the excess water from the tofu block and cook in a pan.
The main thing is to break the tofu into pieces that mimic scrambled eggs, and add spices, herbs, and / or flavored sauces to make the tofu taste better.
Tofu omelets contain about 40% fewer calories and 30% less protein compared to eggs.
Cashew cream - substitute for soft cheese
Making cheese with your own hands is not easy, but cooking it on a vegetable basis with cashews (you can make it from other nuts) is not difficult at all. Just soak the cashews for a few hours (or overnight) until they swell, then mix them with water in a blender. A good ratio is one Cup of cashews to at least half a Cup of water; if you need a more liquid consistency, add more water. Once you have the base, season it to your liking with olive oil, cloves, salt, garlic, herbs, or other seasonings.
Chia seeds - egg replacement
Another egg substitute for vegans, Chia seeds are a good source of fiber and protein and are an excellent egg substitute. To prepare, mix one tablespoon of whole Chia seeds or two teaspoons of ground Chia seeds with three tablespoons of boiling water. Let stand for at least five minutes. At this ratio, one tablespoon of whole seeds or two teaspoons of ground seeds replaces one whole egg.
Reducing carbohydrates
Although your body needs carbohydrates, these substitutes may contain more nutrients than simple white starches.
Spaghetti from zucchini to replace pasta
Spaghetti is an appropriate name for this replacement. When cooked the flesh of the squash resembles a long, sticky, spaghetti-like noodles. To prepare, cut the zucchini in half and bake in the oven face down until softened.
After cooking, scrape the "noodles" off the outside with a fork. One Cup of zucchini spaghetti contains just 42 calories and 10 grams of carbohydrates, while one Cup of pasta contains 239 calories and 46 grams of carbohydrates.
Green cabbage - replacing tortillas
Improve your food quality while reducing the total number of calories and carbohydrates at your next meal by replacing the flour tortilla with a green cabbage leaf. The leaf can be used raw or it can be blanched to give it more flexibility as a package. Green cabbage contains about 90% fewer calories and carbohydrates than a white flour tortilla.
Cauliflower rice - replacing white rice
Cauliflower rice is a little harder to make from scratch than white rice, but these days you can find ready-made options in the produce Department at most grocery stores. To make it yourself at home, start with washed cauliflower and use a cheese grater (medium-sized holes are best) to "cut" the rice.
Put everything on a paper towel to collect excess water, then cook (or eat raw) and enjoy like rice - as a side dish or as a main course. Cauliflower rice is also often used to make pizza crusts.
Sliced zucchini - lasagna replacement
Replacing sliced zucchini with lasagna noodle sheets reduces the total amount of carbs and calories in any recipe. To create, cut the zucchini lengthwise with a knife so that the layers are the same thickness.
Tip: place the sliced zucchini slices on a kitchen towel and cover to absorb any excess liquid. Substitute zucchini noodles for regular lasagna reduces the amount of calories and carbohydrates by about 90 percent.
Replacing sweets
If you want to reduce your sugar intake, try these substitutes.
Unsweetened Apple sauce - sugar replacement
It's not a substitute that can be used everywhere, because sugar doesn't just add sweetness. However, in some recipes, applesauce can replace healthy food. The applesauce substitute works well in more satisfying baking recipes, such as oatmeal cookies and muffins.
Good ratio: 1 and 1/2 parts applesauce to 1 part sugar. So 1 and 1/2 cups of applesauce contain about 150 calories and 34 grams of sugar, compared to one Cup of granulated sugar containing 775 calories and 100 grams of sugar.
Mango - brown sugar substitute
In glazes and marinades, sugar (such as brown sugar or honey) is often a key part of the recipe. Although most recipes require about one Cup of sugar, you can reduce the required amount by half or more by adding fresh mango instead. A Cup of brown sugar contains about 550 calories and 140 grams of sugar, while a Cup of sliced mango contains about 100 calories and 24 grams of natural sugar.
Banana ice cream
Many diets, including vegan ones, use bananas to reduce the consumption of dairy products and sugar. Due to their naturally sweet and smooth texture, bananas are perfect as a substitute for ice cream.
To prepare, simply whisk the frozen ripe bananas until they have a thick, custard-like texture. The rest is up to you. Enjoy yourself or add your favorite toppings - chocolate chips, fresh fruit, dried coconut, and more. Banana ice cream prepared this way contains less sugar than regular ice cream.
Chia jam - replacing jams and jellies
Although jams, jellies, and preserves add a delicious sweetness to most baked goods and more, they often contain added sugar. Try a healthy substitute instead: fruit - frozen raspberries will do well - with Chia seeds, a little sweetener, and a tart lemon. Cook over medium heat until thick and refrigerate overnight to thicken even more (thanks to the Chia seeds).
Useful replacements for the heart
With these options, you will reduce the amount of fat, cholesterol, and sodium in your diet.
Mixed Burger - 100% ground beef Burger replacement
Reduce your red meat intake by cooking a 50/50 mix of sliced mushrooms and ground beef instead. And do not be skeptical about the taste.
Research has shown that the mushroom mix actually improves taste while reducing the total amount of fat, calories, and sodium. You will be grateful not only for your taste buds and health, but also for your wallet.
Greek yogurt - sour cream replacement
Greek yogurt has a thick creamy texture and tart taste, just like sour cream, but it has three times more protein. Both Greek yogurt and sour cream are available in low-fat, low-fat and high-fat versions. Add chili peppers, tacos, or potatoes to Greek yogurt, or use it as a base for sauces and dressings - just like sour cream.
Avocado - mayonnaise replacement
This replacement is not only good for the heart, but also suitable for vegans. Avocado puree has a rich, creamy texture without saturated fat. Try replacing avocado mayonnaise in a sandwich or hamburger, or when making an egg or tuna salad.
Lemon juice - salt replacement
Reduce the amount of salt and take a lemon instead. A study conducted by the chef found that you can reduce the amount of salt used by up to 75 percent by simply adding lemon juice and zest. The main thing is to add the lemon zest before and during cooking, and add the lemon juice after cooking. This will add flavor, maintain the brightness of green vegetables, and preserve the texture of meat.
Smart snacks
Make snacks healthier by choosing nutrient-rich options.
Pistachios in the shell - replacement for potato chips
Not only are pistachios more healthy than potato chips because of their vitamins, minerals, phytonutrients, protein, fiber, and more, but inshell pistachios can also help you eat less.
Inshell pistachios help slow down the pace while you eat, and the remnants of the shell visually remind you how much you ate.
Popcorn - pretzel replacement
Did you know that popcorn is a whole grain? It also has more fiber. In terms of calories, popcorn contains three to four times more fiber than pretzels, which can help you feel full longer. Air popcorn is a healthy snack, but if you pour oil on it and add salt, it will not do any good.
Bean snacks - replacing crackers
Avoid over-processed crackers, which are usually made from wheat flour, refined oil, and are low in nutrients, and use legume snacks instead. Dried beans, chickpeas and lupini beans are now available in convenient packaging that you can take with you on the road, and have a variety of flavors. Bean snacks also contain more protein and fiber than most typical crackers.
Higher fiber content
Fiber has many health benefits, so increase your intake.
Bean macaroni - replacement of regular macaroni products
Take your evening pasta to the next level by serving bean-based noodles. Chickpea Penne, green lentil pasta, red lentil rotini - the variety of shapes and types of legumes offers a variety of flavors and textures that will satisfy every taste.
Compared to typical pasta made from refined flour, legume-based pasta contains more than three times as much fiber and almost twice as much protein per serving.
High - fiber porridge is a substitute for regular oatmeal
There's nothing wrong with oatmeal, but if you want to increase your fiber intake, you can take other measures. One of the options is to make porridge from bran. Cook on the stove, like regular oatmeal, and cook until the bran is soft.
A 1/2 Cup of high-fiber bran contains about 120 calories and 19 grams of fiber, while the same serving of dry oatmeal contains 150 calories and just 4 grams of fiber. And if you add berries, it further increases the amount of fiber. A Cup of raspberries contains 8 grams of fiber, while blueberries contain about 4.5 grams.
Replacing junk food with healthier food is an easy way to improve your nutrition and increase your intake of nutrients while enjoying your favorite recipes and foods. For Breakfast, lunch, dinner or snacks, we have provided many necessary products and recipes. We hope you enjoy some of the useful replacement ideas we have suggested.
