Even though I really enjoy eating cabbage and leeks, I have a hard time incorporating them into my diet because I don't have many recipes or ideas of how to use them. That's why I was really excited when people were sharing this special Irish dish around St. Patrick's day this year, which highlights those two ingredients I have been looking to eat more of. However, when I looked at the other ingredients that were called for, I knew I would have to play around with the recipe, as there was lots of butter and heavy cream usage. But these are actually pretty easy to substitute heathier alternatives for so I set out come up with an Overcoming MS-friendly version.
Sometimes it is actually quite easy to transform recipes into healthier versions. Let me show you how easy it can be. If the recipe calls for frying in butter or oil, instead use vegetable broth or water to prevent sticking to the pan, and then add in extra virgin olive oil or flax oil after the cooking is done so you don't scorch the oil. This way you are still getting the depth and flavor of these healthy fats but not adding in high amounts of saturated fat. Extra virgin olive oil is my go-to substitute for butter. Now let's talk about heavy cream. I am sure many of you have recipes that require heavy cream, but luckily, this is an easy one to substitute out. For example, if you need 1/2 cup of heavy cream, instead blend together 1/2 cup raw nuts and 1/2 cup water to create a dairy-free version that will add the fullness of heavy cream without the extra saturated fat.
So there you go, I challenge you to take a look at some of your favorite recipes and figure out how you can make them healthier.
vegan, plant-based, gluten-free, refined sugar-free
Amanda Windhof, PhD is an MS lifestyle advocate who wants to ensure a healthy diet is accessible to everyone.