Healthy swaps: 5 simple changes

Swap 1... butter for avocado

Spread mashed avocado on crackers or try our delicious chocolate avocado cake that's free from dairy, eggs, wheat and nuts. Avocados contain healthier unsaturated fat and potassium, which can help to lower blood pressure.

Swap 2... white sugar for date syrup

Less refined than white sugar, date syrup is delicious on porridge or in salad dressings. For the biggest benefit, make your own – by simply boiling dates – so that you maintain the fibre content of the whole fruit, which helps to balance blood sugar.
 

Swap 3... coffee for matcha latte

Whisk antioxidant-packed matcha powder into steamed milk (almond or soya milk work well too) for your mid-afternoon caffeine fix. Matcha, made from the finely ground whole leaf of the green tea plant, contains much higher levels of antioxidants than the tea leaf infusion.
 

Swap 4... white pasta for spelt pasta

Spelt contains lower levels of gluten than white wheat pasta, yet still retains a nice bite once cooked, unlike many gluten-free pasta varieties. A bowl will leave you feeling less bloated, plus spelt is rich in vitamins and minerals such as vitamin B2, niacin, copper and magnesium.

Swap 5... Double cream for coconut yogurt

Coconut is packed with vitamins C and E, iron, selenium, sodium, calcium, magnesium and phosphorous. It is also full of B vitamins, which release energy from the food we eat. Dairy-free coconut yogurts are as creamy as an indulgent treat – use to top desserts, or stir into curries.

Tried any of our healthy swaps? Do you have your own suggestions for virtuous alternatives? Let us know in the comments below...