I gotta Jamie all over here I’m here in
my Test Kitchen and I’m gonna give you
five quick and easy healthier tips many
of us every week go shopping and we buy
this beautiful white crunchy spongy
bread but in the last 10 years the brown
bread has got better and better and more
delicious and the swap out from white
bread to brown is actually really
profound okay why we’re about 12 grams
deficit in the amount of fiber we have
per day but just by swapping out to
brown you can promote way more fiber
your average kind of two slices of white
bread is about sort of 2 grams of fiber
you know for brown bread some go up to 7
grams so it’s a massive benefit for a
little swap out we’re talking pasture
baby the brown pasture is way more
nutritional this has got about three
times the amount of fiber than that and
that’s a massive massive health benefit
and it feels kind of more fulfilling
this will fill you up for longer so what
I do is I mix it up I actually buy both
right and then depending on the source
I’m doing if it’s a lighter source more
of a carbonara you know more of a kind
of creamy or olive oil-based sauce I
tend to go for the white pasta just
because it’s light and silky but then on
the brown pastures you know this does
actually have more flavor it’s more
robust and it’s fantastic with tomato
your pastas ragu ‘s meat sauces you know
really really good so I’m not saying to
swap it out full stop I’m saying use
your common sense mix it up a great swap
out but I would say get a bit of both
and then when you’re cooking your dishes
follow your instincts
this one’s a big one it’s rice and I’m
gonna be honest I have both in my house
I’m not saying swap that for that I’m
saying get both brown rice is gonna be
more nutritious than white why there’s
way more micronutrients in here iron
zinc copper we’ve got a little bit more
fiber it’s got more flavor and I think
for some dishes this is a really
appropriate swap out that’s more
nutritious for you so for things like
you know lovely stews raghu’s little
tagines for salads fantastic for the
white rice there’s certain things that
are just you know I would have that with
a beef stroganoff for instance or a
lovely curry you know that lovely fluffy
kind of nutty neutral rice I believe is
beneficial so I think you need both but
when you can that is a brilliant and
more nutritious swap out that’s gonna
look after you
let’s just talk about mayonnaise oh yeah
baby we love it dip the chip in there
making your coleslaw’s dressings a
hundred grams of this stuff it’s 700
calories it ain’t no joke and if you
have this regularly it is gonna it is
gonna absolutely make a difference to
your health but you could swap this out
for incredible organic yogurt right or
sour cream a hundred grams is 80
calories so 700 calories 80 calories so
let’s just talk about organic dairy
you’ve got the calcium you’ve got the B
vitamins in there you’ve got beautiful
beautiful flavor organic dairy is
delicious sour cream yogurt amazing you
hit that up with mustards and a little
bit of extra virgin olive oil chili
sauces or you can make amazing dressings
amazing dips and amazing things to do
little slaws with right so you’re
getting better flavor better nutrition
and way less calories right that my
friends is a brilliant swap out
we got some butter absolutely delicious
we love butter you can swap it out for
extra virgin olive oil now extra virgin
olive oil is absolutely famed for being
a heart-healthy oil and if you let me
just pour it onto the plate here look at
the color what’s interesting about this
is you get a nice mix of different fat
less saturated fats than the butter is
delicious and also a little trick if you
put it in a little dish pop this in the
fridge it solidifies and you can butter
it like butter but also if you get into
the plate here matte color that
greenness comes from the polyphenols
they’re kind of like antioxidants and we
don’t fully know how brilliant they are
but we think they can help us kind of
kill free radicals in our body so it’s
heart-healthy it’s delicious it’s a
brilliant brilliant swap out what are
you waiting for
my Test Kitchen and I’m gonna give you
five quick and easy healthier tips many
of us every week go shopping and we buy
this beautiful white crunchy spongy
bread but in the last 10 years the brown
bread has got better and better and more
delicious and the swap out from white
bread to brown is actually really
profound okay why we’re about 12 grams
deficit in the amount of fiber we have
per day but just by swapping out to
brown you can promote way more fiber
your average kind of two slices of white
bread is about sort of 2 grams of fiber
you know for brown bread some go up to 7
grams so it’s a massive benefit for a
little swap out we’re talking pasture
baby the brown pasture is way more
nutritional this has got about three
times the amount of fiber than that and
that’s a massive massive health benefit
and it feels kind of more fulfilling
this will fill you up for longer so what
I do is I mix it up I actually buy both
right and then depending on the source
I’m doing if it’s a lighter source more
of a carbonara you know more of a kind
of creamy or olive oil-based sauce I
tend to go for the white pasta just
because it’s light and silky but then on
the brown pastures you know this does
actually have more flavor it’s more
robust and it’s fantastic with tomato
your pastas ragu ‘s meat sauces you know
really really good so I’m not saying to
swap it out full stop I’m saying use
your common sense mix it up a great swap
out but I would say get a bit of both
and then when you’re cooking your dishes
follow your instincts
this one’s a big one it’s rice and I’m
gonna be honest I have both in my house
I’m not saying swap that for that I’m
saying get both brown rice is gonna be
more nutritious than white why there’s
way more micronutrients in here iron
zinc copper we’ve got a little bit more
fiber it’s got more flavor and I think
for some dishes this is a really
appropriate swap out that’s more
nutritious for you so for things like
you know lovely stews raghu’s little
tagines for salads fantastic for the
white rice there’s certain things that
are just you know I would have that with
a beef stroganoff for instance or a
lovely curry you know that lovely fluffy
kind of nutty neutral rice I believe is
beneficial so I think you need both but
when you can that is a brilliant and
more nutritious swap out that’s gonna
look after you
let’s just talk about mayonnaise oh yeah
baby we love it dip the chip in there
making your coleslaw’s dressings a
hundred grams of this stuff it’s 700
calories it ain’t no joke and if you
have this regularly it is gonna it is
gonna absolutely make a difference to
your health but you could swap this out
for incredible organic yogurt right or
sour cream a hundred grams is 80
calories so 700 calories 80 calories so
let’s just talk about organic dairy
you’ve got the calcium you’ve got the B
vitamins in there you’ve got beautiful
beautiful flavor organic dairy is
delicious sour cream yogurt amazing you
hit that up with mustards and a little
bit of extra virgin olive oil chili
sauces or you can make amazing dressings
amazing dips and amazing things to do
little slaws with right so you’re
getting better flavor better nutrition
and way less calories right that my
friends is a brilliant swap out
we got some butter absolutely delicious
we love butter you can swap it out for
extra virgin olive oil now extra virgin
olive oil is absolutely famed for being
a heart-healthy oil and if you let me
just pour it onto the plate here look at
the color what’s interesting about this
is you get a nice mix of different fat
less saturated fats than the butter is
delicious and also a little trick if you
put it in a little dish pop this in the
fridge it solidifies and you can butter
it like butter but also if you get into
the plate here matte color that
greenness comes from the polyphenols
they’re kind of like antioxidants and we
don’t fully know how brilliant they are
but we think they can help us kind of
kill free radicals in our body so it’s
heart-healthy it’s delicious it’s a
brilliant brilliant swap out what are
you waiting for
Please follow and like us: