22 October 2018

Healthy and Sustainable Food Swaps

One of the key current trends in the world of food is that of replacing less healthy ingredients with equally delicious, more nutritious and sustainable alternatives such as vegetables, beans, legumes and plant proteins. Smart food hacks are easier than you think – and not only will they benefit your health, they can also contribute towards a more sustainable way of living.

Straightforward Swaps

These tried-and-trusted food swaps never compromise on flavour and texture, and they often provide more vitamins, minerals and fibre than the standard ingredients.

Wheat flour pizza bases Cauliflower pizza bases
Flour-based crackers or bread rolls Multi-seed crackers
Potato chips Veggie crisps (sweet potato, beetroot, carrot, parsnips)
Standard high-carb side dish Broccoli or cauli rice
Wheat pasta Zucchini spirals
Wheat pasta Lentil or chickpea pasta
Minced meat Mushrooms
Cow’s milk Coconut milk/cream, nut milk, soya milk
Sugar Dates


Become a ‘Blenditarian’

Don’t feel that you have to abandon meat. Instead, why don’t you adopt the ‘blenditarian’ principle of combining plenty of chopped mushrooms with ground meat to make meals more delicious, nutritious and sustainable. You can use this blend in all your favourite minced-meat recipes like burgers, tacos, meatloaf, lasagna, bolognese sauce and meatballs.

Healthy Summer Entertaining

With braai season well and truly upon us, why don’t you try our delicious Vegetable Skewers with Green Dipping Sauce instead of regular meat skewers? If you’re planning a party, forget the sausage rolls and try these Grilled Cheese Sticks with Honey and Farofa which are spicy-sweet grilled Brazilian cheese snacks.

Weeknight Wonders

Sliced zucchini replaces pasta sheets in this delicious meat-free Zucchini Lasagne for the ultimate low carb food swap, while the Zucchini Noodle Summer Pot is also a low-carb vegetarian dish that makes the best of summer’s produce for a light and healthy one-pot meal. The super deluxe Mushroom Burger recipe is packed with mouthwatering umami flavours and is bound to become a family favourite.

Satisfy That Sweet Tooth

It’s difficult to believe that this Banana and Peanut Butter Ice Cream is dairy free! All it takes is a few frozen bananas, two spoons of smooth peanut butter and a drizzle of maple syrup, all blended together. And in this more-ish recipe for Dairy-free Raspberry and Coconut Ice Cream, dairy products are replaced with coconut cream and coconut milk. Sugar-Free Date Balls make a healthy lunch box snack or afternoon teatime treat, and don’t contain any sugar or dairy.

If you’d like to cook clever with our all-taste, no-waste recipes inspired by our gorgeous new Kale Collection, explore our Food Unearthed recipes for more culinary inspiration.

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How-To, Recipes