HALE & HEARTY SWAP STORIES

Choose Right

Creating a healthier diet starts with understanding both your body’s needs and the food you consume. Even nutrient-dense foods can sometimes be unsuitable for certain individuals or conditions. For instance, a raw salad packed with vitamins might not be ideal for those with sensitive digestion. Chef Diwaker Balodi, Director of Culinary and F&B at Ananda in the Himalayas, says, “Tailor your food choices to your body’s unique requirements. Factors like metabolism, health conditions, or even seasonal variations can impact what works best for you. Educate yourself about the ingredients you use, including their calorie content, nutritional value, post-digestive effects, and inherent properties (example cooling or heating). This knowledge helps you make informed decisions. When swapping ingredients, prioritise options that align with your health goals without compromising on taste or texture. For instance, swap white rice for quinoa or millet if you need a low-glycaemic alternative.” By understanding your body and ingredients, you can make swaps that promote a healthier, more balanced diet while still enjoying flavourful and satisfying meals.

Striking The Balance

Healthy cooking does not have to mean bland meals. Substitute refined sugar with natural sweeteners like dates or jaggery or replace heavy cream with coconut milk for a dairy-free option without losing richness. The foundation of healthy ingredient swaps lies in understanding what makes certain foods unhealthy. While there are universally acknowledged unhealthy ingredients, the most effective approach is personalized nutrition—understanding your body’s bio-energies and imbalances to make informed choices tailored to your needs. Even when using healthier alternatives, moderation and less frequent consumption are crucial. Striking a balance between taste and health ensures sustainable and enjoyable eating habits in today’s food culture. Girish Saklani - Head Chef, Mulberry Shades Bengaluru Nandi Hills, says, “Choose steaming or grilling over frying to retain nutrients and reduce unhealthy fats. Incorporate plant-based proteins such as tofu or lentils for lighter, more sustainable options. Swap refined sugar for natural sweeteners like honey, jaggery, or dates. Replace white rice with quinoa, millet, or brown rice to boost fibre and nutrients. Use Greek yogurt in place of cream for sauces and desserts to reduce fat while keeping a creamy texture. Opt for whole-grain flours instead of refined flours for baking and cooking. Choose lighter oils, like olive oil or avocado oil, over heavier oils.”

Ingredient Fix

Making healthy swaps starts with understanding the nutritional profile of your ingredients. Rohit Dubey, Chef-in-Charge, Pilibhit House, Haridwar- IHCL SeleQtions, says, “identify high-calorie or processed items in our recipes, such as refined sugars, oils, or white flour. Replace them with natural, whole food options like whole grains, plant-based fats, and unrefined sugars. Gradually adjust recipes to maintain flavour and texture while making them healthier. Avoid replacing too many elements at once, as it might drastically alter the dish. Ensure substitutes are suitable for dietary restrictions. Use ingredients like nuts, seeds, or roasted veggies to add crunch or chewiness.” Healthy swaps are not just about cutting calories but enhancing the nutritional profile of a dish. These swaps are sustainable and can help maintain long-term health without feeling deprived. Start small, experiment with recipes, and focus on enjoying the journey to a healthier lifestyle.

(UN)HEALTHY SWAPS

Common Swaps of Unhealthy Ingredients with Better Ones

• Refined Sugar with Honey, as it adds natural sweetness with nutrients.