Back to Healthy Swaps!


egg-swaps11. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

2. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And as for the coconut flavor — it doesn’t taste like the sweetened kind!

3. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between 2-3 servings.

4. Greek yogurt for sour cream

Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.

5. Arugula, romaine, spinach, and/or kale for iceberg lettuce

All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants.

6. Pita for bread

One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Two slices of whole-wheat bread typically comes in at around 138 calories!

7. Greek yogurt for mayo (in tuna/chicken salad)

Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap will save on calories and fat, and provide an extra dose of protein.

8. Plain yogurt with fresh fruit for flavored yogurt

Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey or agave for a hint of sweetness.

9. Nutritional yeast for cheese

The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with much  less fat.

10. Lettuce leaves for tortilla wraps

It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.

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4 thoughts on “Back to Healthy Swaps!

  1. Excellent suggestions. Well beyond the Betty Crocker Cookbook days. So many cookbooks these days appear to be advertisements for this or that band of processed foods to use as ingredents in recipes.
    Oscar

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