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Did you know that you can substitute common ingredients with healthier alternatives while retaining its flavour?

Salt

Here are some ways you can add flavour to your dish without salt:

• Use herbs and spices such as Parsley leaves or Turmeric powder to season your dish.
• Switching to fruit juices and zests. Citrus juices such as lime and lemon juice could be great alternatives for additional flavours.
• Using onions, garlic or leek to enhance dish flavours.

Sugar

Sugar is widely used in cooking and baking, but here are some substitutes you could try without compromising the taste:

• Try alternative sweeteners such as Stevia and Monkfruit which contains zero calories.
• Instead of cream, try swapping for matcha or cocoa powder.
• Dried fruits such as raisins and dates which can sweeten your desserts.
• Try using vegetables to make small snacks such as Sweet Potato fries or Zucchini brownies.

Fats

These are some alternatives without using fats such as cream and butter:

• Use fruit puree such as banana puree instead of butter when making cookies.
• Switch your cream for mashed beans as a thickener when making soups.
• Greek yoghurt would be a suitable substitute for cream with similar consistency.
• Instead of chips or ice cream for snacks, switch it up for nuts or yoghurt.

For additional nutrients

Here are some ways you can add more nutrients to your food:

• Adding nuts and seeds to your smoothie bowl.
• Adding more protein such as tofu or fatty Omega-3 fish to your meals.

For dietary fibre

Having enough dietary fibre is important. It can promote gut health and lower blood cholesterol. The following are some tips of increasing your intake of dietary fibre:

• Having more beans, lentils and legumes.
• Eating more whole fruits and vegetables. Whole fruits and vegetables would have more nutrients than juices.
• Include oats and wholegrains. Choose wholegrain products such as wholegrain wraps or pastas.