For some foods, there’s just no substitute (like chocolate, brie cheese or a good piece of bread) but for others, there are some sneaky, healthy food swaps that do a pretty good job at impersonating the real thing while helping you reach your recommended daily serves of fruit and veg. Try these healthy alternatives and thank us later.

spicyavo
Use spicy avocado instead of butter

If you like to keep it old school with a sandwich for lunch, or perhaps you’re partial to a piece of toast with some scrambled eggs, swap your butter for this delicious mashed avo.

  • Mash 1/4 avocado with 1tbsp of light cream cheese.
  • Mix in a pinch of paprika, salt and 1/2 teaspoon of fresh chilli.
  • Finish with a generous squeeze of lime and mix together before spreading on your sambo or toast in the morning.
lettuce taco
Swap corn tortillas for lettuce cups

Fancy a taco night but worried about overdoing it on the simple carbs and salts? Make your Mexican fiesta a little more wholesome (and healthy) by using large, butter lettuce cups in place of tortillas or wraps. It might make the experience a little more messy but just make sure you have a lettuce cup on your plate to catch any spillage (that way you’ll have your next lettuce taco half made already).

Make a zucchini pizza base instead of regular flour pizza

Pizza night doesn’t have to be a once in a while treat with a yummy, veggie-full base. Instead of your usual flour dough, try this:

  • Grate two whole zucchinis, place in a sieve or wrap in a tea towel and squeeze out all of the excess moisture.
  • Place the zucchini in a bowl and add 2 tablespoons almond meal or plain flour and one egg. Mix well then sprinkle in a pinch of oregano and a little, finely chopped fresh basil.
  • On a baking paper lined pizza tray, place your zucchini dough in the middle and flatten it out into a pizza sized circle. Around .5cm in thickness is ideal.
  • Bake in the oven on 180 degrees Celsius for 15-20 minutes or until the edges begin to brown.

banana muffin

Banana muffin instead of choc-chip muffins

A muffin is a delicious afternoon treat (in fact, any baked good is a good treat) but a muffin can often be full of refined sugar, fat and preservatives. If you can’t go past a baked treat on a Friday afternoon, try this healthy alternative:

  • In a food processor place a slightly overripe banana, 3 tbsp coconut or oat flour, 1/3 cup almond milk, 1/2 tsp baking powder, 1 tsp chia seeds, 1 tbsp natural peanut butter, 1/2 tsp salt and a drizzle of maple syrup. Blend until smooth.
  • Divy the mixture into 4-6 lined muffin holes in a muffin tray and top with chopped walnuts.
  • Bake on 180 degrees Celsius for 20-25 minutes or until a skewer comes out of the middle cleanly.

Hello healthy muffins!

cauli rice

Rice swapped for cauliflower rice

There’s nothing like a generous serving of rice to soak up the yummy sauce from a curry or casserole. If you’re looking for a lighter (or gluten free) alternative, then cauliflower rice is simple to prepare and makes for a pretty good decoy.

  • Take a head of cauliflower and chop into quarters.
  • Cut out the core and chop the remaining florets into small pieces.
  • Transfer the cauliflower to a food processor and pulse until you’ve got a rice-like consistency.
  • Heat a fry pan to medium heat and place 1 tbsp of coconut oil or rice bran oil in the middle.
  • Add the cauliflower and saute for two to three minutes. Cover the pan and cook for a further 2 minutes.
  • Eat immediately or keep in the fridge for up to five days.