Carbohydrate Swaps and Recipe

In my latest podcast, I have discussed the role of carbohydrates and why our bodies need them. Here is a list of simple swaps to ensure you still get the nourishment your body needs with whole foods that will be serve you and your good health!

Bread – sweet potato toast (see recipe), iceberg lettuce, portobello mushrooms, grilled eggplant

White rice – brown rice, quinoa, buckwheat

Ice-cream – frozen mashed banana

Sweet potato, potato  -don’t swap! Change the way you are cooking it! Air fries, air roasted, rustic mash (leave the skin on), baked

Milk and white chocolate – dark-chocolate dipped berries, roasted chick peas, fava beans

Soft drinks, juices – kombucha, soda water, good ol’ regular (filtered, if possible) water with lemon wedges, peppermint leaves or cucumber slices

Pasta – zucchini noodles

Flour – almond meal

Commercial breakfast cereal – homemade oats (not in the sachets)

There are plenty of recipes out there to help you out. Try one; try them all! For now, here is a simple swap from bread (a sometimes food) to sweet potato toast. Enjoy!

Sweet Potato Toast

Ingredients

1 large sweet potato, washed

olive oil spray

salt and pepper to taste

toppings - anything you usually put on your toast!

Procedure

Use a large sharp knife to slice the sweet potato lengthwise down the middle. Make 4-5 thin slices about 1/2cm thick from the middle of the sweet potato. Keep the skin on!

Spray sweet potato slices with cooking spray and season with salt and pepper, as desired.

Turn on your sandwich press, wait for the green light and place the sweet potato slices on the grill. Close the grill and cook for 5 minutes. Check to see if they are tender and cook for another 5 minutes if needed. Once ready, place on a rack to cool.

Once cooled, add your favourite toppings! This could be (but is not limited to):

- eggs and avocado

- blueberries or banana and ricotta and honey

- tomato and pesto

- goats' cheese and, well, anything!!! (not really, I just love goats' cheese)

Yum!

(Adapted from feelgoodfoodie.net)