The Art of the Swap
Healthy twists on familiar favorites.
Swaps are one of my favorite ways to get creative in the kitchen. Just by replacing one ingredient with another, you can put a healthy new twist on familiar favorites. The results are still delicious — and often more affordable.
Here are ten of my go-to swaps. Try one or try them all!
Instead of croutons → Add roasted pumpkin or sunflower seeds to soups and salads. You’ll add a crunch and lots of nutrients.
Instead of ice cream → Blend frozen bananas and top them with dark chocolate. It’s a cheaper option and has less sugar.
Instead of regular rice → Try cauliflower rice! You’ll eat more veggies without losing any flavor. Some stores even sell frozen cauliflower rice, so you can use half the bag and save the other half for another day.
Instead of canned beans → Get dried beans. Get dried beans. Buying dried beans in bulk and cooking them at home is usually cheaper.
Instead of pre-made dressings → Mix olive oil and lemon or vinegar. Homemade dressing is not only affordable but also healthier than most store-bought dressings.
Instead of sweetened yogurt → Combine unsweetened yogurt with finely chopped strawberries or banana to add flavor. Any frozen and thawed berries work well here!
Instead of a bun → Try your burger with a few large leaves of romaine or butter lettuce.
Instead of tortilla chips → Thinly slice cucumbers and sprinkle them with salt. Perfect with guacamole!
Instead of a cocktail → Unwind with a mocktail: three parts sparkling water + one part grapefruit juice with a splash of lime.
Instead of chicken pieces → Buy a whole chicken. It’s often more affordable, and you can use every part of the chicken for various recipes, including a chicken bone broth at the end. Feel free to freeze any parts you don’t use.