On the DietDitch program you can modify almost any of your favourite recipes to create a healthier version. You just have to use your imagination and some trial and error. DietDitch is a positive plan for life, so instead of giving up your favourite recipes for life, learn to modify them!

Some Easy Swaps

• Omit oil while pan frying, and instead use a non stick pan, If your veggies are sticking to the bottom of the pan just add a little water, your food will not taste any different!

• Use avocado or hummus on bread instead of butter or trans fat margarine – this will reduce the saturated and trans fat (the bad stuff that clogs your arteries) and will be healthier for your heart.

• Use low fat evaporated milk instead of cream; this will greatly reduce the fat. If you are making a curry add a few drops of coconut flavouring to the milk instead of using coconut cream. You can easily thicken your sauce by making a slurry of tsp of cornstarch and water and adding it to the simmering sauce stirring until it thickens.

• Use light coconut milk instead of coconut cream.

• Use fruit in place of sugar for sweetening. For example,  grated apple in cooking, mashed banana or apple sauce in baking.

• Use mashed pumpkin in scones or beets in your muffins to add sweetness and flavour.

• Use low fat milk or yogurt instead of full fat, this is an easy change. Watch out for artificial sweetener in yogurt. Yogurt is not supposed to be sweet. However if you want to have it for dessert, sweeten it with a little honey or stevia if you must.

• Use low fat chicken or turkey mince in place of beef mince.

• Use thin kumara/ sweet potato slices instead of white pasta in lasagna.

• Make your own ice cream with yogurt and coconut milk.

• Bake your own biscotti and bran muffins.

• Use salsa instead of creamy dips.

• Use fresh carrot, celery and pepper sticks instead of chips/crisps for your dips.

• Eat fresh fruits instead of canned.

The opportunities are endless! Look out for other alternatives in your local supermarket! Remember to read the labels. Low fat often mean high sugar in the world of grocery consumerism. So this is something to be aware of.