Eat This, Not That, This Summer: Ingredient Swaps

Eat This, Not That, This Summer: Ingredient Swaps

It’s an old but 100% true adage that you can’t outrun a bad diet, no matter how much exercise you do. And while Stomp Apparel can help you with smart, functional clothing that still looks great before or after a workout, the diet part is up to you.

But we are big believers in the fact that giving things up cold turkey makes things much harder than they need to be. And in Australia, we are lucky enough to have dozens of ingredients that make for healthy substitutes for less healthy food and drink.

With summer coming up, a lot more of these come in to season, and we look at the best swaps right here.

  • Applesauce

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    Applesauce has always been a big deal in the United States and Canada, but we have been a little slow to catch on here in Australia. Thankfully, applesauce is becoming easier to find, which is just as well because it’s a fantastic replacement for sugar or butter in cakes and other baking recipes.

    It reduces the fat content and increases the fibre, so it’s winning on two counts over sugar.

    Chia Seeds

    Chia seeds are everywhere at the moment, especially in salads and in rice dishes. But we bet you never considered replacing eggs with them. Vegans and those who do not handle egg proteins particularly well can use chia as a great substitute.

    One tablespoon of chia soaked in water equals one egg, and has similar protein content as well as being a good source of omega-3 fats.

  • Zuchinni

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    Okay, it’s not the most exotic ingredient on the list, but zuchinni is a great low-carb alternative to pasta. Carbohydrates are great fuel for exercise, but if you eat large amounts for dinner, it is stored rather than burned off.

    A spiral peeler is great to help mimic the look of pasta, and some good cheese and a pasta sauce are all that’s needed to complete the picture.

  • Greek Yoghurt

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    Greek yoghurt has really taken off in Australia in the last few years, and is great as a snack on its own, or to add some extra calcium and protein to smoothies.

    But it’s also great in a savoury context, and can easily be swapped for sour cream in salads and dips. If you want to try your hand at healthy nachos, use some Greek yoghurt and fresh avocado instead of salsa and sour cream – we guarantee, you’re on to a winner.

    Almond Butter

    Probably the simplest swap on the list, almond butter is a much higher protein and lower sugar, salt and fat alternative to peanut butter. It can also form the base of protein ball snacks, healthy cookies and peanut butter slices.

  • Stevia

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    Stevia is something of a wonder plant: it is scientifically proven to be more than 300 times sweeter per gram than sugar. That means that a much smaller amount gives you the same sweetness and “mouthfeel” as sugar, without all the negative consequences like spikes in your blood sugar and increased demand on your body to filter out the effects of sugar highs.

    So there you have it, Australia can put all of these ingredients on the shelves for you, but only you can grab them and swap them into your pantry or fridge. Not only do they taste great, they mean that you can keep eating the things you like, and still get the full benefit from your workouts and training while you enjoy summer!

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