The recipes for healthy life and better lifestyle are everywhere. But they use only few ingredients that are consumed like cauliflower, kale, quinoa, goji berries.
People got tired and bored of using the same products over and over again. They even complain that it could be expensive and not always available. Therefore, we need change of the super foods and some more creative constituents are here to substitute them.
The list below shows the ingredients that can substitute the already used ones with the same effect.
1.Cranberries vs. Goji berries
The goji berries gained their popularity because they are exotic and unusual as well as their usage in the Chinese medication. They are called berries but their flavor is not of a berry but much more bitter.
Even though cranberries are not as exotic as the goji berries, they have exact benefits for our health.
Journal of Nutrition published study in which Polyphenol antioxidants found in cranberries can boost the immunity of cells against flu and cold. Also, cranberries are recommended for many urinary infections.
A study made in the University of Wisconsin, twenty women suffering from UTI’s (urinary tract infections) consumed about 1.6 ounces dried cranberries, which were sweetened, within a day. After six months of usage, the infections decreased.
To use it in more fun way, add them to your trail mix, add them to garden salads or mix them with your oats. They can be sprinkled over cooked veggies, added to stir frys and folded into dark chocolate.
2.Chickpeas vs. Quinoa
The whole grain family has the most precious member – that is quinoa. You should not be surprised if there are quinoa based cereal invented as new healthy product.
But, there are so many quinoa based recipes that people begin to hate it because of its repetitive and unoriginal use.
You can get similar nutritional benefits with the chickpeas as substituter for quinoa. They do not contain gluten and can offer proteins that are plant based and give balance, also they are full with fiber carbonates.
As a comparison to these two in just half a cup of quinoa has twenty grams of carbs whereas in the same amount of chickpeas there is seventeen grams of carbs. There is more fiber and protein in the chickpeas than in quinoa but still, they contain various antioxidants and minerals, and can be consumed chilled, hot or as flour.
Chickpeas are easy to add in your regular dishes since they give crunchiness.
You can add them in stews, chilies and soups or if you want more crunchy snack, roast them in the oven with little salt and olive oil. The chickpeas flour can be used to thicken sauces, in baking, in a smoothie or as coat lean protein. Hummus is the great product made out of chickpeas.
3.Cabbage vs. Cauliflower
Every social media exposed many cauliflower recipes such as cauliflower crust, cauliflower rice and cauliflower buffalo wings.
No one will say they are not delicious or they are not worth of trying but if you consume it too often it can become boring and not so tasteful.
If you want to change this try the cabbage instead, because they both are members of the cruciferous family of vegetables. The meaning of this is that they contain natural detoxifiers, defend against cancer and heart disease as well as immune system supporters.
Here is a recipe for raw cabbage that you will love. Shred the cabbage and toss over olive oil, honey, red wine vinegar, sea slat and black pepper. Mix it well then add minced garlic, grated ginger, chopped fruit and Dijon mustard. If you cannot eat raw cabbage then try the cooked version with sea salt and black pepper, some olive oil, chopped yellow onion and apple cider vinegar.
4.Kalettes vs. Kale
You don not know what kalettes are? Well, read more if you cannot enjoy the flavor of kale anymore.
Kalettes are mixed product of Brussels sprouts and kale. They are not a product made by genetic modification and their flavor is nutty and sweet. They offer nutrients with protective properties, including lots of antioxidants and high amount of vitamin K and C.
To try these beneficial veggies roast them in the oven with some salt and pepper and sesame oil, cover them with baking sheet and let them cook at 475 degrees F. If you eat more sweet stuff then try mixing coconut oil, cinnamon and maple syrup.
5.Sesame seed vs. Chia seed
Another ingredients that are overused are chia seeds mixed in every juice, smoothie, crackers and bars. If you do not want to follow the trend of every single person try sesame seed instead.
They do not have the same amount of omega-3 fatty acids as chia seeds do, but they can decline the level of LCL cholesterol and can boost the blood levels of antioxidants.
Sesame seeds contain over thirty percent of your daily needs and are rich in magnesium as well.
The mineral is good for regulation of the blood pressure, heart rhythm, blood sugar and is important for muscle, nerve and immune function. It is needed in the construction of DNA and the structural development of bone.
You can sprinkle them over salads or cooked vegetables. Whip them into smoothie or toast them and add them to your favorite oatmeal. If you like you can use sesame seed butter or Tahini. This mixed with cayenne pepper, lemon juice, ground cumin, and minced garlic as an alternative for mayonnaise, dressing, as dipping sauce, or delicious topping for cooked vegetables.