Did you know that you can replace many (unhealthy) foods with healthier (often plant-based) foods? We have selected a few alternative foods and listed them for you.
Healthy and unhealthy foods - Pay attention to your food
- Check the ingredients of highly processed products
- The more processed a product is, the more likely it is to contain many stabilizers, preservatives, colorings, or emulsifiers
- The most common additives are emulsifiers, colorings, preservatives, and flavor enhancers
Easily replace unhealthy foods
- Instead of eggs – make jelly from flaxseed, chia seeds, or psyllium husks
- Instead of 100% wheat flour – replace a portion with almond flour, coconut flour, golden flaxseed flour, or whole wheat flour
- Instead of refined sugar – Erythritol or coconut blossom sugar
- Instead of sunflower oil for frying – use deodorized coconut oil or ghee for frying
- Instead of wheat pasta – whole wheat pasta, soy pasta, glass noodles, rice noodles, or zucchini noodles
- Instead of traditional cocoa powder – raw cocoa
- Instead of milk – almond milk, oat milk, cashew milk, low-fat organic milk
- Instead of syrup or honey – Flavour Drops
- Instead of white bread – whole wheat bread or protein bread
- Instead of sweets – dried fruits, almonds, seeds and nuts, homemade popcorn, dark chocolate, fruit, sesame sticks, dates
Ready-made muesli – make your own muesli with nuts and seeds and sweeten with e.g. agave syrup or honey
- Instead of pudding – make chia pudding or flaxseed pudding
- Instead of butter on bread – cream cheese or avocado
- Instead of spice blends – mix pure individual spices (this is usually cheaper in the long run)
- Instead of soft drinks - tea (also sweetened with Flavour Drops or Erythritol), infused water
Recommended foods for everyday life
- Oat flakes
- Flax seeds, chia seeds, quinoa (e.g. as a topping or pudding)
- Whole wheat pasta
- Potatoes
- All kinds of vegetables
- Whole wheat, spelt, or protein bread
- Plant-based dairy products
- Fruits: apples, kiwi, berries, apricots
- Homemade muesli with seeds, nuts, and dried fruits
- Little meat – And if so, then game, poultry, or veal
Replace egg with flaxseed:
- Grind 1 tbsp flax seeds
- Place the ground flax seeds in a container
- Now add 3 tbsp hot water
- Stir everything together and let the mixture sit for at least a few minutes until it thickens and you can use it as an egg substitute
Replacing/integrating almond flour, coconut flour, or flaxseed flour:
100% wheat flour can be replaced with whole wheat flour
Coconut flour must always be mixed with another flour (2 parts coconut flour, 1 part other flour)
Defatted almond flour can be mixed, but it doesn't have to be. Since there is hardly any oil, the flour absorbs a lot of moisture.
Ground almonds are still nicely oily and therefore do not absorb any more liquid.
Basic Chia Pudding Recipe:
You will need
Mix both ingredients and then let the mixture soak overnight in the refrigerator.
Our tip: For the topping, puree raspberries and cut fruit into small pieces and arrange on the pudding.
Make your own muesli:
Mix nuts and seeds of your choice with oatmeal and honey, then spread on a baking sheet and bake until everything is nice and crispy. Then let it cool down and put it in a container.
