INGREDIENT UPGRADES FOR A HEALTHIER NEW YEAR
Increase your intake of goodness with these simple food swaps

Ingredient upgrades for a healthier new year

Increase your intake of goodness with these simple food swaps

Another New Year has rolled around, and although the whole ‘New-Year’s-resolution-health-kick’ thing is extremely cliché, especially since really, starting a healthy eating routine and upping the exercise could happen any time of the year…there’s something inherently motivating (and comforting) about wiping the slate clean and starting a-fresh in January. Plus, when it comes to health and well-being, cliché or not, we’re all for it!

Looking good and feeling good is influenced by the foods we eat to fuel our body and mind, and a balanced diet enriched with fresh fruit and vegetables really is the key to ensuring you’re nourishing your body with the essential vitamins and minerals it needs to function at its finest.

Balance really is the key when it comes to eating right… just think, our cells, tissues, bones and organs work together tirelessly, continuously, and intricately every day to keep us going. All systems are go, and with each breath we take, there are chemical pathways and mechanisms working to keep us alive and bring our bodies back into balance…and it takes a variety of nutrients found in different foods to keep us going.

However, our modern day diets seem to have become slightly unbalanced…with convenience featuring high on the priorities list and an increased availability of refined and processed foods, we seem to be finding it harder and harder to maintain our intake of fresh fruits and vegetables.

We want to combat the imbalance, to eat well and feel the benefits of that, which is why we’ve researched some great food and ingredient upgrades that amount to very simple changes to everyday snacks and meals, that will see you increase your fruit and veggie intake without a big diet overhaul.

Feeling motivated? Great! Let’s go!

#1 CHIPS AND DIP → KALE CHIPS AND AVOCADO SALSA


HEALTH BENEFITS…

Substituting your chips can be healthy and tasty… especially with the right dip! It’s no wonder kale was the superfood of 2016, it really does have it all, high in fibre, iron, vitamin K, A and C, it’s also a powerful antioxidant and anti-inflammatory1! All those benefits, plus if you enjoy kale chips with an avocado dip, you’ll be boosting your fruit and veg intake!

RECIPE…

We love this recipe for sea salt and garlic kale chips by the busy baker!

#2 MAYONNAISE → AVOCADO


HEALTH BENEFITS…

Nutritious and delicious, avocado’s popularity hit the headlines last year over growing concerns of the hefty price-tag of #smashedavo in Melbourne cafes. High in vitamin K, folate, vitamin C, potassium and B vitamins, avocados are also high in healthy fats, the type of fats that are not only essential to give your body energy, but also necessary to help your body absorb nutrients2. So make the switch on your sandwich or salad for avocado goodness.

RECIPE…

Keep lunch simple and delicious with this super simple flatbread with avocado and feta recipe by Jamie Oliver.

#3 PASTA → ZUCCHINI PASTA


HEALTH BENEFITS…

A refreshing addition to any diet, zucchinis are also a great source of manganese that has an array of health benefits including helping create essential enzymes for building bones3. By switching out your regular pasta for zucchini pasta you’ll also be supplementing your vitamin C, dietary fibre, folate, potassium and phosphorous needs too3.

RECIPE…

Give this zucchini pasta with creamy avocado pasta a whirl – all you need is a spiralizer and away you go, increased veggie intake with minimal effort – Bon appetite!

#4 TORTILLA → LETTUCE CUPS


HEALTH BENEFITS…

Lettuce is full of minerals essential for a healthy and balanced diet including calcium, iron, sodium and zinc and vitamins like thiamine, riboflavin, niacin and vitamins B-6, C, A, E and K4!! When those lunch-time hunger pangs kick in, try swapping out the lunch-time wrap for a lettuce cup wrap instead, a really simple way of ensuring these luscious leafy lovelies feature in your diet.

RECIPE…

For a quick and delicious wrap any time of day, try this simple chicken, club lettuce wrap by Yellow Bliss Road.

#5 CEREAL → BERRIES


HEALTH BENEFITS…

Berries are a sweet way to increase your fruit intake and are an easy way to incorporate good eating habits into your daily diet from the get-go. Berries are known antioxidants, meaning that they help your body fight oxidative stress caused by free radicals, antioxidants such as vitamin C are in-part responsible for the health of collagen and will contribute towards radiant skin and healthy hair5.

RECIPE…

Why not try a smoothie bowl for breakfast, super easy – plus – you can make enough smoothie to last a couple of days and customise your berry topping each day. Lauren Caris Cooks has some great smoothie recipes and topping inspiration to help you start your day off right.

#6 FRIES → BAKED SWEET POTATO FRIES


HEALTH BENEFITS…

Fries are generally always well received – and perfectly fine in moderation – but if you’re looking for an alternative with a higher nutritional value, sweet potatoes are the answer. They hold over 400% of your daily vitamin A needs as well as loads of fibre and potassium6, plus they are just as – if not more delicious than your average spud.

RECIPE…

Make sure your sweet potato fries are perfectly crisp by following these cooking instructions from the lazy cat kitchen – these fries are teamed with an avocado and coriander dip for a double-dose of delicious.

#7 PASTRY → CAPSICUM


HEALTH BENEFITS…

Capsicum are another fruit with a high vitamin C and vitamin A content and numerous other health benefits, they are also very low in calories helping keep cholesterol levels from fluctuating7. Baking tarts and quiches allow you to incorporate healthy foods such as tomato and spinach, but replacing the actual pastry crust for capsicum increases the health benefits further, and tastes great too.

RECIPE…

Why not try making your own capsicum quiche cups, California Avocados have a great little recipe that works for breakfast lunch or dinner!

#8 SPONGE CAKE → PINEAPPLE


HEALTH BENEFITS…

A little something sweet is always a hit after dinner, and the classic sponge with a cuppa is a wonderful treat from time to time, but if you’re looking to increase your nutrient intake, devouring natures sweets is the answer and pineapple fits the bill perfectly! The tropical and tasty fruit is packed with vitamins and minerals, is fat-free and low in salt8!

RECIPE…

This one is perfect for a refreshing and sweet treat for a summer’s day – 8 words – chargrilled pineapple with mint sugar and summer cheese … you’re welcome.

REFERENCES