Last month on the Faircape Retirement blog, we spoke about the Faircape food experience and how we ensure every recipe meets the Faircape standard. This month, we’re continuing our food journey with our favourite simple, healthy swaps. Bon appétit! 

 

Simple, healthy food alternatives

 

  • Dark chocolate

Next time your sweet tooth starts talking, we recommend reaching for dark chocolate. The darker, the better! 70 percent cacao and up is where the magic starts.

Benefits:

  • Full of fibre
  • High in antioxidants
  • Lowers blood pressure and cholesterol 
  • Mood-enhancing effects

How to enjoy it:

A good quality slab of dark chocolate makes the perfect after-dinner treat. Alternatively, enjoy it as an afternoon snack, slathered in nut butter for a protein kick!

 

 

  • Greek yoghurt

Greek yoghurt is thicker and creamier than regular yoghurt because it’s been strained to get rid of whey. This also means it has a higher concentration of protein and probiotics!

Benefits:

  • Less sugar
  • Protein-rich
  • Packed with probiotics
  • More satisfying

How to enjoy it:

Greek yoghurt is the perfect substitute for mayonnaise and heavy cream. You can even serve it alongside a baked dessert in place of ice cream. 

 

 

  • Maple syrup or honey

Eat dessert first! Just make sure it’s sweetened with honey or maple syrup 😉

Benefits:

  • Honey is rich in antioxidants and has antibacterial and anti-inflammatory healing powers
  • Unlike refined sugar, maple syrup contains vitamins and minerals, including manganese and zinc

How to enjoy it:

Drizzled on freshly-baked scones or in your own delicious granola. Yum!

 

 

  • Oatmeal

It’s no secret that processed cereal is loaded with sugar. That’s why we’ve switched to whole oats. Delicious and nutritious! 

Benefits:

  • Good source of carbs, fibre and protein
  • Loaded with vitamins, minerals and antioxidants 
  • Filling and can help with constipation 

How to enjoy it:

Overnight oats are one of our favourite make-ahead breakfasts. Alternatively, cook the oatmeal on the stove (what a wonderful, old-fashioned smell). You can even substitute flour for oats in cookies!

 

 

  • Sweet potato

Filling, colourful and versatile, sweet potatoes can be the star of a variety of dishes. They’re healthy too! Is there anything they can’t do?

Benefits:

  • They release sugar more slowly into the bloodstream and promote better blood sugar control 
  • They’re also high in dietary fibre and packed with antioxidants, vitamins and minerals
  • Sweet potatoes are so high in beta-carotene (a precursor for Vitamin A) that they’re being promoted for cultivation in countries where malnutrition and Vitamin A deficiency are rife

How to enjoy it:

Sweet potato brownies, anyone? One of our favourite ways to prepare them is to cut them into wedges, spray them with some oil (coconut or olive) and sprinkle them with mixed herbs and crushed chilli. Pop in the oven at 200°C for 45 minutes to an hour. Serve with chilli Greek yoghurt and try not to eat them all! Another satisfying way to enjoy them is combined with other veg in a comforting soup.

 

 

  • Lentils

The lentil belongs to the legume family (brother to the chickpea and the peanut). A staple in Indian cuisine, lentils are a wonderful source of plant-based protein.  

Benefits:

  • High in protein 
  • Fibre
  • Magnesium

How to enjoy it:

This Meatless Monday, try lentils as a substitute for ground beef. We also love adding them to soups and salads. 

 

Resources:

 

  1. https://www.healthline.com/