When I look back on 2022, I feel many mixed emotions. The beginning of the year brought a wave of Covid, but as the year went by, I only have to be thankfulto higher powers that things became better.
The health complications of those around me have taught me a valuable lesson — treat your body better! And it all starts from what you put in your mouth!! As a chef, I endeavour to use the freshest ingredients cooked in the healthiest way possible. That does not mean that I don’t indulge in rich foods, but, over the years, I have learnt the art of balancing flavours and ingredients!
Carbohydrates, or ‘carbs’, as they are popularly known, aren’t the devil. They’re a tad misunderstood, sure, but eaten in moderation, they’re delicious and even healthy. The key word here being moderation.
However, there are many alternatives to carbs that pack taste and nutrition in one delicious bite. Let me tell you a little more.
NOODLES
Who among us has not fallen prey to the sleepy lull induced by a large bowl of spaghetti? I, for one, have! And, may I add, as delicious as the pasta was, the heaviness I felt after was not worth it!
This is when I started cooking zoodles. Zucchini strips tossed just as you would pasta. The result is a satisfying meal that does not send you on a glucose spike.
For those well-versed in Japanese cuisine, Shirataki noodles are no stranger. Made entirely of yams, they are a superb source of vitamins and of course — low-carb! In Korean cuisine, dangmyeo, the carbohydratekey ingredient of japchae, is made from sweet potato starch. Another great alternative to high-carb noodles.
If it’s Italian you crave, spaghetti squash, as the name suggests, makes for an excellent substitute of, you guessed it, spaghetti! Tossed in butter or aglio-olio style or even coated in a yummy sauce, spaghetti squash does justice to its name!
RICE
The most satisfying meal for me is a bowl of rice. Versatile, filling and absolutely delicious, rice ticks all those boxes for me with great aplomb. Rice, however, is high on the glycemic index; meaning it gives a ‘sugar high’.
Yes!
Short-grain white rice breaks down very fast and releases sugars into the bloodstream making the glucose spike.
A great alternative is cauli-rice — cauliflower cut into small rice-like bites and cooked al dente. You can toss it like fried rice, or have it with a curry on the side. It lends itself well to bakes also!
Cauliflower is a great ingredient in pizza bases also. Cook it into large flat patties that can be topped with tomatoes and pizza toppings. Not only does it taste delicious, it’s heart-healthy and lower in calories!
BREAD
The one and only thing that keeps me afloat on those stressful days is bread! Rye, sourdough, pumpernickel — you name it... I just love bread!!
But, ‘the loaf’ can easily be overdone. One slice is never enough and, dare I say, the calories from bread definitely make a dent in my diet!
A great alternative to bread is Portobello mushrooms! A large cap can easily replace the bun in your burger, or the slice of white bread in a sandwich. Not only are mushrooms really really delicious, they’re also lower in calories.
Yet another great bread alternative is eggplant. Slice it thick, and make a scrumptious bruschetta or a groovy grilled cheese.
VEG!
Veg substituting veg? Well yes!Not all vegetables are made the same. Some are more sought after for their nutritional value, whilst others make it to the bottom of your dietician’s list for a reason. Although, in my book, all vegetables are important, I too sometimes give the good ol’ spud a skip in favour of other vegetables.
- Swap mashed potatoes for mashed cauliflower for a cruciferous fix to your regular side.
- Try baked carrot fries instead of the ‘French’ variant for an added dose of Vitamin A!
- Roasted turnips with parmesan make for an incredible snack when the hunger pangs hit.
SUBBING IS FUN!
Substituting foods and swapping them out for one another can greatly increase the variety of foods available to you! Although that is just one benefit of substituting foods, the biggest gain perhaps is that you can curate your nutrition profile to your liking!
Need to go gluten-free? Get almond flour pancakes! Craving some selenium? Grab a Brazil nut! Wanna eat guilt-free lasagna? How about an eggplant one?!
Carbohydrates, too, need to be consumed in the right manner. The order in which you eat your food groups greatly impacts the glucose spike the body releases!
Once you open your mind and kitchen to the idea of substitution, your body and health will thank you for the effort!
AMARANTH SALAD PITA POCKETS
- Instant yeast: 1tsp
- White sugar: 1 pinch
- Water: 1 cup
- Amaranth flour: 360g
- Extra virgin olive oil: 2tbsp
- Salt: 1tspI
NSTRUCTIONS
Preparing Dough
- Firstly take the instant yeast and sugar in a stand mixer bowl or in any bowl in which you will knead the dough. Pour 1 cup water and mix very well with a spoon.
- Add amaranth flour, 2tbsp extra virgin olive oil and 1tsp salt. Mix everything with a wooden spoon.
- Then use the hook attachment of the stand mixer and begin to knead. Initially, you will find the dough sticky, but continue to knead and you will see the extra water will be absorbed by the flour. Knead to a smooth and soft dough.
- Brush some olive oil all over the dough. Keep it in the same bowl covered loosely with a kitchen towel for 45 minutes to 1 hour until the dough has doubled in volume and size.
Assembling, Shaping And Rolling Dough
- Deflate the dough gently and knead lightly. Make it into a log shape and cut equal portions from the dough. Keep these covered again for 10 minutes. Keep the dough balls covered all the time so that they don’t dry out. You can even pinch portions from the dough and roll them into balls.
- Meanwhile, place a baking tray in the oven.
- Then preheat the oven at 230°C for 20 minutes.
- Take each dough portion and shape it into a ball. Keep it on the work surface and sprinkle some ragi flour on it as well as on the dough ball.
- Roll evenly into a 5 or 6 inches round shape. You can also make them oval-shaped if you want. Keep the bread a little thick while rolling.
- Keep these rolled discs covered loosely for 10 minutes more.
- Sprinkle some flour and place the rolled discs in the oven. Bake at 230°C for 7 to 10 minutes.
- The pita bread will nicely puff up in the oven. Once they are puffed up and have a pale golden colour, remove the tray. With a spatula remove the pita bread and place it on a wired rack.
- Put any filling of your choice – coleslaw salad, salad with orange dressing
COLD SOBA NOODLE SALAD
INGREDIENTS
- Soba noodles: 1 packet
Sauce
- Garlic: 2 cloves
- Salt: ½tsp
- Toasted sesame oil: 1tbsp
- Rice vinegar: 2tbsp
- Soy sauce: 2tbsp
- Sugar: 1½ tsp
- Water: ½ cupToppings
- Chilli oil
- A handful of chopped green onions
- Toasted peanuts
- Sesame seeds
INSTRUCTIONS
- Bring a large pot of water to a boil and cook the soba noodles for 4-5 minutes or just until tender, stirring occasionally so the noodles don’t clump.
- Drain in a colander and rinse well under cold water, tossing to remove the starch.
- Make the sauce: Add minced garlic, salt and toasted sesame oil in a bowl.
- Then crush the garlic to release its flavour. Add the vinegar, soy sauce, and sugar. Mix it well and dilute it with ½ cup of water. Add more water if you prefer a lighter sauce.
- Refrigerate the sauce until ready to use.
- Heat a large skillet over medium-high heat. Add sesame oil then add the chopped green onions.
- Cook, stirring, for 15 to 30 seconds or until fragrant.
- Add the soy and sesame mixture and cook for 30 seconds, Add the noodles and toss until the noodles are heated through
- Top with chilli oil, chopped greens, sesame seeds, and toasted peanuts. Serve cold.