Healthy and Simple Food Swaps
By Sara Butler
Food swaps allow you to do something pretty amazing: they allow you to enjoy your favorite foods while making them a little healthier in the process. It sounds like a winning strategy! If you're interested in healthy food swaps but aren't sure where to turn, then here are a few ideas that can help you get on your way to a healthier diet.
A Few Plant-Based Swaps
If you're a vegan or vegetarian, or simply love the idea of eating more plant-based foods, then you can make your food choices a little healthier with these swaps:
- Aquafaba - Don't want to eat egg whites? Then simply use aquafaba, the liquid from canned chickpeas. This liquid can be whipped and used as a substitute for whipped eggs whites, such as what you find in whipped cream or meringue.
- Jackfruit - If you're looking for a meatless option but still want to have the feel of shredded meat in your favorite recipe, then use jackfruit. This high-fiber fruit soaks up the seasonings of whatever you cook it with, so it's an easy way to swap meat in dishes such as tacos or barbecue.
- Chia seeds - Another egg substitute, you can use chia seeds in place of eggs as a binder in your favorite recipes. It's full of fiber and protein.
Carbohydrate Swaps
While your body needs complex carbohydrates, it's not a bad idea to look for replacements for the simple carbohydrates in your diet. You can try:
- Spaghetti squash - Instead of noodles, spaghetti squash can work for your favorite pasta dish
- Riced cauliflower - Instead of white rice, try riced cauliflower in its place
Sweet Swaps
Some people just love their sweets. Well, everything in moderation! You don't have to give up sweeter foods in your diet, you simply need to make them a little healthier with:
- Applesauce - You can easily swap out applesauce for sugar in your favorite baking recipes to help cut down on added sugar
- Mango - If you love a good marinade or glaze, cut out the brown sugar and use fresh mango in its place
- Bananas - Bananas have a lot of uses and one of them is for ice cream! If you love a bowl of ice cream every once in a while, then simply make your own by freezing some bananas and throwing them in a blender until the desired consistency is reached.
Try some of these healthy food swaps and you won't miss out on anything as you strive to eat healthier!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Riverside, Calif.