Healthy Recipe Swaps for the ‘Whole’ Family

Do you know your local Uber Eats driver on a first name basis or have them on speed dial? Or the exact place the instant mac and cheese sits in your grocery store aisle?

We live in an extremely fast paced world that has made us forget that good things take time and effort. Right now we can send messages instantly, receive food deliveries in a jiffy and expect 'health' results to come quicker than you can say DIET. In this "fast generation", we want food and we want it right now. This means that we often lean towards foods that are quick and convenient to fulfil our need for instant gratification.

When it comes to delicious food and enjoyment of food, the time has come to slooooowww it right down. While we're aware that eating healthy can take a bit of time, many of us often overestimate the time we need to cook it and, underestimate just how good it can make us feel; not to mention the surge in our energy levels.

If you'd like to take a step towards a supercharged lifestyle, one of the things I recommend is preparing a few healthy foods once or twice a week to begin with. I understand sometimes it’s late and all you’re dreaming about on your ride home from work is THAT favourite takeaway Pad Thai, but these kinds of foods shouldn’t be your everyday go-to’s if you're in the business of Supercharging Your Life

I'd love to share with you a selection of ten classic convenience foods and their healthified counterparts. I promise that they won't take as much as time or effort as you may think and the taste levels are beyond the convenient options.

They're not only better for your health than packaged foods, they’re also better for the planet. Ok enough waffling lets start with waffles...

Swap This:

  1. Nanna’s Waffles

  • Water, Wheat Flour (Contains Thiamine, Folic Acid), Sugar, Raising Agents (500, 541, 341), Vegetable Oils, Milk Solids, Soy Flour, Iodised Salt, Egg Powder, Emulsifier (Soy Lecithin, 471), Natural Flavour, Colour (101).

Any product that’s full of numbers is definitely one you can do without. This processed food has little nutritional value; just additives and artificial ingredients to enhance flavour and taste. While there are some 'vegetable' oils, don’t be fooled by the word vegetables– these aren’t the kind of vegetables that are good for your health!

For this:

Waffles with Fresh Strawberries and Coconut Yoghurt

These waffles are easy to make, great for a Saturday morning and they taste even better because of their whole-food ingredients. The waffles from my latest book Supercharge your life are necessary, because everyone deserves a delicious waffle with all the toppings. The waffle-making is a super simple process. Simply make the batter, set it aside, heat the waffle-iron up and watch all of your waffley dreams come true. These light, delicately crisp and totally drool-worthy waffles are naturally sweetened with honey. And, they taste delicious, with no numbers needed.

Swap This:

  1. Tinned pineapple in Syrup

  • Pineapple (58%), Water, Sugar.

Pineapple is sweet enough – we don’t need added sugars!. Why get the tinned form when you can get the real thing? The syrup, made purely of sugar, is an unnecessary addition that can easily be cut out for a healthier waistline and better gut health.

For this:

Pain-fried pineapple with mint and coconut yoghurt

These pan-fried pineapples are naturally caramelised, making them sweet with no syrup necessary. Yes, you can enjoy this treat fully and wholly. Plus, cooking it, as opposed to eating the tinned variety, helps break down the cell walls of the fruit which makes it easier to digest. I love pineapple because it’s tasty, versatile and contains an anti-inflammatory digestive enzyme that can help rebuild gut health.

Swap This:

  1.  Snickers

 

  • Sugar, Peanuts, Glucose Syrup (Sources Include Wheat), Milk Solids, Cocoa Butter, Cocoa Mass, Vegetable Fat, Salt, Emulsifier (Soy Lecithin), Egg White, Flavour.

We all know you’re not you when you’re hungry, but you’re also not you when you’re lethargic and bloated after eating one too many of these; just nix the snicks!. While they make for a delicious treat, for those among us who want to slow down on soy, wheat or sugar, this is certainly a chocolate treat you wouldn’t go near.

For This:

Layered Salted Caramel Peanut Fudge

This is one of my favourite freezer desserts, and I like to keep it ready to grab at a moment’s notice. A decadent delight, it hones in on the irresistible flavour combo of caramel and sea salt. This beauty is gluten-free, dairy-free, refined-sugar free and is full of healthy fats to improve cholesterol levels, lower risks of heart disease and can be extremely beneficial on improving your mood… I mean, who isn’t smiling when they’re gobbling down a gooey and chocolatey caramel slice? Plus its a one bowl masterpiece and so quick and easy to make.

Swap This:

  1. Campbell’s Beef Noodle Soup

  • Beef Stock, Water, Enriched Egg Noodles (Wheat Flour, Eggs, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Seasoned Beef (Contains Up To 10% Of A Solution Of Water, Salt, Sodium Phosphate), Tomato Puree (Water, Tomato Paste), Contains Less Than 2% Of: Salt, Vegetable Oil, Yeast Extract, Potato Starch, Monosodium Glutamate, Flavoring, Beef Flavor (Contains Beef Stock, Yeast Extract), Caramel Color, Hydrolyzed Soy Protein, Hydrolyzed Wheat Gluten, Dextrose, Onion Extract, Celery Extract, Garlic Extract.

Does this one really require an explanation? I mean really?! The consumption of additives, particularly Monosodium Glutamate here (MSG), can cause a wide array of health issues especially for people with a sensitive gut. Reactions from these additives vary but can have an overall impact on the immune system and increase toxic load on the bodies.

For This:

 Chicken, Edamame and Zucchini Noodle

Swap the numbers for real ingredients and don't skip out on the noodles! Creating a homemade soup, rather than drinking one from a can, can increase your intake of veggies, water and fibre. This can help relieve sluggishness that often accompanies the colder weather. If you’re attempting to satisfy your cravings for your favourite warming soup by picking up a can of soup, this soup is definitely a better alternative, with no additives and double the taste and nutrients. 

Swap This:

  1. Melting Moments

  • Butter (Cream (Milk)), Wheat Flour, Filling (33%)(Icing Sugar(contains Wheat Starch),Water, Shortening (Hydrogenated Vegetable Oil(Palm),Vegetable Emulsifiers (435, 471), Antioxidant (307b from Soy), Natural Butter Flavouring)),Wheat Starch, Sugar, Maize Starch, Natural Vanilla Flavouring, Dusting Sugar (contains Vegetable Emulsifier (322), Salt.

I'll be honest: traditional Melting Moments are one of my favourite cookies, but they're full of unfamiliar ingredients that are bodies aren't able to fully recognise. These two biscuits sandwiched together with cream are full of cream, sugar, shortenings, spelling mistakes and more. 

For This:

Meghan and Harry’s Melting Moments

These are better than the original, and I won't take no for an answer. Whether you like them super soft and delicate or crumbly and crispy, they’re definitely a crowd-favourite. I’ve recreated these cookies with a delicious lemon filling, because while they’re delectable on their own, there’s something extra special about the lemon filling. I know you’ll just love this royal partnership.

Swap This:

  1. Cherry ripe

  • Sugar, Coconut (Contains Sulphites), Glace Cherries (Cherries, Wheat Glucose Syrup, Colour (163), Sulphites, Acidity Regulator (330)), Wheat Glucose Syrup, Cocoa Mass, Sweetened Condensed Milk, Vegetable Fat, Cocoa Butter, Milk Solids, Cocoa Powder, Gelatine, Invert Sugar, Emulsifiers (Soy Lecithin, 476), Colours (120, 160(C)), Flavours, Mineral Salt (500).

I’m just going to say this once: no one likes Cherry Ripe. Forever the bottom of the Favourites box, we could all do without these. For those who (somehow) love these chocolates, I’d recommend a rethink. While they contain cherries, they’re covered in sulphites, acidity regulators, wheat glucose syrup and artificial colours... not exactly a welcome addition to your 'two fruits a day'.

For This: 

Cherry Ripe Easter Eggs

If you never really liked cherry ripe (same), but you’re a fan of cherries, coconut and chocolate, these are your new surprising treat. They’re wholesome, more delicious and have zero numbers. Satisfaction guaranteed.

Swap This:

  1. Heinz Big'N Chunky Canned Soup Chilli Beef

  • Tomatoes (42%), Red Kidney Beans (26%), Beef (9%), Green Capsicum, Onion, White Rice, Jalapeno Peppers, Sugar, Maize Thickener (1422), Tomato Juice, Beef Stock (Contains Wheat), Salt, Potato Starch, Spice, (Including Chili), Natural Colour (Paprika Extract), Natural Garlic Flavour (Contains Soy), Food Acid (Citric Acid), Mineral Salt (Calcium Chloride).

Whilst the exotic flavours of Mexico are delicious, typical Mexican food is filled with creams, refined carbohydrates and chemically-filled packet mixes and sauces. This can harm the gut, leaving us tired, lethargic, bloated and running to the bathroom. This chilli beef contains high amounts of table salt, which can contribute to high blood pressure and heart disease. The maize thickener, derived from GMO corn, as well as food acid, can cause all types of issues that could definitely turn anyone off eating it! Full on flavour = full on flavour enhancers!

For This:

Mexican Taco Beef Stew with Guacamole

Sure, it’s a bit more effort, but let’s taco about how superior this stew is in taste and ingredients. This home-made stew is sure to leave you satisfied and supercharge your gut in the process. The stewing process enables the cell wall of foods to be broken down, releasing maximum nutrition in an easy-to-digest and delicious form. This authentic stew, loaded with delicious flavours and plenty of vitamins and minerals, is seriously life-changing.

Swap This:

  1. Gummy bears

  • Corn syrup, sugar from beets, water, gelatin, sorbitol from fruits and vegetables, citric & malic acid, FD&C yellow 5 & 6, blue 1, red 40, natural and artificial flavors, vegetable oil and carnauba wax. 

Gummy bears are an easy go-to snack for kids, but the traditional kind are not the things we should be filling lunch boxes with. These gummies are sweetened with corn syrup which is one of the worst sweeteners, typically made with GMO corn.

For This:

Apple Cider Gummy Bears

Everyone’s favourite treat has just become supercharged. I’ll be the first to admit it, while apple cider vinegar sounds great for our health, it isn't usually the most palatable of ingredients to kids (and pretty much everyone else out there too... if your friend says they LOVE apple cider vinegar, they're probably lying).This is why I’ve combined it with a gut-healing guru, gelatine, and some natural apple juice to make these gummies yummy and good for the tummy! If you're ready to have some seriously devoted healthy gummy fans, you have to give these a whirl.

So please try these swap outs and let me know if we're going to give these multinationals a run for their money with real food and real ingredients 😉

Lee xo

4 Responses to “Healthy Recipe Swaps for the ‘Whole’ Family”

  1. Tracey says:

    I’ve just had your chicken biryani for dinner. Love love it.. it’s warming and filling, but most importantly I don’t get any indigestion with the meal. I meal prepped 3 served last night and it makes me eat well. This is a great article I’ll be trying all of these. Thanks

    • Lee says:

      So glad you enjoyed it. I feel the same way about not getting tummy ache afterwards! its the mixture of gut loving spices 🙂 Lee x

  2. Maria says:

    Hi Lee, I would love to know where you found your gummie bear molds. I am also on the hunt for jelly baby molds. Thank you for the recipes. Looking forward to trying them!

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