10 best healthy food substitutes

Small changes to your cooking ingredients can bring about a big difference to your health and energy levels. I have tried these changes which are healthier alternatives, while my family doesn’t even realise the difference in taste.                                                                                                                                                                                                                                                                                                                                       

  • Oats – Powdered oats for flour while making fritters and fries.
  • Soya flour – Replace half of the plain flour with soy flour in wraps and chappatis.
  • Potatoes    – Cooked and mashed potatoes to thicken soups and stews.




  • Nuts            – Almond or cashew paste for coconut cream/milk.
  • Yoghurt      – Plain yoghurt for sour cream.
  • Milk             – Skimmed milk mixed with a little flour for white sauce in pasta.
  • Tofu             – Citrus tofu sauce for creamy dips (blend tofu with ginger, orange juice and lemon juice)
  • Vinaigrette -Make your own salad dressing instead of the creamy commercial ones. (with olive oil, vinegar, honey, lime juice and Italian herbs). For more tips on healthy cooking read this
  • Beans          – Cooked and mashed white beans for white sauce in pasta.
  • Colouring   – Natural colouring for commercial food colours.(Boiled beets for red, blended bell peppers for red, yellow and green, mint leaves or cilantro blended into a paste for green and so on). In addition to imparting flavour, they act as colouring agents.
vegetables give natural colour to the dish in addition to nutrition 

My kids are not great fans of bell peppers (though they don’t mind when it’s on a pizza!), so I always blend them in soups, curries and chutneys. They won’t know the difference.

For tips on natural weight-loss strategy read this.

Any other ideas or substitutes that you can think of? Please feel free to share:


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