Easy tips to modify your recipes

By EP Dietetics

12:00am, Monday 30 January 2017

Some easy swaps to make your favourite recipes a healthier choice.

Easy tips to modify your recipes

By making a few changes to your recipes, you can turn them into healthier choices.

Alot of my clients tell me now that they are 'eating healthy' they have to miss out on so many things. Not true! Once you know how to swap certain ingredients you can enjoy a healthier version of your favourite foods.

Here's some easy tips;

SWAP butter to extra virgin olive oil (or use a spray oil where possible)

SWAP coconut milk to evaporated milk + coconut essence

SWAP full cream milk for skim milk

SWAP white flour for wholemeal four

SWAP cream to natural yoghurt

SWAP sugar to fresh fruit

SWAP puff pasty to filo

SWAP creamy dressing for lemon juice/vinegar and oil

SWAP salt for herbs and spices

Banana and Blueberry Bread

Using many of the swaps above, we developed this delicious Banana and Blueberry Bread.


2-3 ripe bananas

1/2 cup blueberries

1/2 cup macadamia oil (you can use olive)

2 eggs

1/4 cup skim milk

1 tsp vanilla paste

2 cups flour (1 cup wholemeal plain, 1 cup white self raising)

1 tsp baking powder

1 tsp cinnamon

1/3 cup maple syrup or honey (optional).

2 Tbsp nuts/seeds/shredded coconut to top (optional)


Pre heat oven to 160 degrees.

Line a loaf tin with a little oil and baking paper.

Mash bananas with a fork.

To banana, add blueberries, olive oil, eggs, milk, vanilla paste. You can add honey/syrup here if you desire.

Sift flour, cinnamon and abking powder into banana mix

Mix to combine. If the batter feels a bit too dry, add a little extra milk.

Pour into loaf tin.

Sprinkle nuts/seeds on top.

Bake for 1 hour-1 hour 10 minutes. Stick a skewer into bread and if it comes out clean, its ready.

Let the cake cool in tin for 5 min. Then transfer to rack to cool for further 10 mnutes.

Then dig in!

Updated 2:30pm, Monday 30 January 2017

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