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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

15 Healthy Food Swaps for Common Recipes

If only there was a way to sneak healthy foods into our daily lives without us hardly realizing it sacrificing flavor... But where there is a will, there is a way and 15 healthy food alternatives prove just that!

15 Healthy Food Swaps for Common Recipes


With processed foods all around us, it might seem like healthy foods are not as readily available as we would like and makes getting those nutrients the body needs feel somewhat out of reach. If only there was a way to sneak healthy foods into our daily lives without us hardly realizing it sacrificing flavor... But where there is a will, there is a way and 15 healthy food alternatives prove just that!

15 Healthy Recipe Food Swaps

1. Greek Yogurt for Mayo
Drop the fat content and enhance protein in tuna or chicken salads by swapping out mayo with plain Greek yogurt. Try subbing ½ of the Greek yogurt in to cut out ½ the mayo, see how it tastes, and gradually swap in as much yogurt as your taste buds prefer. The tanginess of the yogurt can also be used as sour cream to top tacos!

2. Avocado Puree for Butter
While swapping out butter with avocado puree may seem like a stretch, it really works! The avocado in this delicious recipe adds a similar richness as butter and produces the fudginess of brownies you long for, along with reducing saturated fats and increasing unsaturated fats proven to protect against heart disease. (And what more could you want from a dessert?)

3. Applesauce for Sugar
When baking, use applesauce in place of sugar to simultaneously add natural sweetness and nutrients. As a pro tip, you might need to cut back a little on other moist ingredients. In addition to using applesauce, try out these additional healthy baking swaps!

4. Zucchini Ribbons for Lasagna Noodles
Lasagna just would not be lasagna without the noodles! But instead of using traditional flour pasta noodles filled with simple carbohydrate and devoid of fiber, sub in potassium, fiber, and beta carotene-packed zucchini instead! Simply slice a whole zucchini into wide, flat ribbons using a peeler or a mandolin. A huge plus? Zucchini soaks up all the delicious flavors above and below when layered into a lasagna.

5. Spaghetti Squash for Pasta Noodles
Squash the flour pasta noodles in your next recipe and you will squash all the carbs! Spaghetti squash offers alternative spaghetti-like "noodles" packed with vitamins A and C and fiber without an ounce of guilt. But along with a traditional red pasta sauce, find other delicious guilt-free ways to eat spaghetti squash here.

6. Almond Flour for Regular Flour
When preparing your next batch of chicken parmesan, try subbing in almond flour instead of white flour for the breading. Not only does this healthy recipe food swap drop the carbs significantly, but adds in a little filling healthy fat while you are at it. And not to mention, it browns evenly, too!

7. Chia Seeds for Eggs
Yes, you read that right… Whether you are out of eggs or simply do not eat them, chia seeds can replace an egg if into baked good. Use chia seeds as a binder by combining one teaspoon of chia seeds in 1/3 cup of water to yield “one large egg” for your recipe. Whereas eggs the cholesterol in eggs are no longer feared the way they once were, chia seeds grant some serious health benefits, including diabetes management, bone support, and digestive health.

8. Lettuce Wraps for Tortillas
Lighten up your next #TacoTuesday by swapping out a lettuce leaves for tortilla shells. Simply stuff and fold large lettuce leaves with favorite taco ingredients and that’s a wrap!

9. Edamame for Avocados
Spare unwanted calories by swapping avocados with just one ingredient – edamame! The lighter version of this edamole recipe is high in protein and fiber and low in calories and fat, all while gifting the creamy flavors you love.

10. Portobello Mushrooms for Hamburger Buns
Ditch a white hamburger bun and say hello to mushroom caps! Clean and scrape out the gills and stems of the mushroom and drizzle with olive oil and a little salt and pepper. Place on grill with beef or bison hamburger patty and assemble once cooked. Go for a classic hamburger or be creative with an Asian turkey burger featuring crushed red pepper, grated carrot and cabbage, and a drizzle of soy sauce.

11. Quinoa for Meat Stuffed Peppers
While lean ground beef and turkey are ample protein suppliers for stuffed peppers, swap it out with plant-based quinoa for your next #MeatlessMonday. The inclusion of more plants in the diet can help fight against obesity and lower the risk of chronic health conditions, including heart disease and cancer.

12. Grated Steamed Cauliflower for Rice
Described as light and fluffy, this cauliflower rice recipe is perfect food swap to lighten up any rice dish and boost nutrient content.

13. Seasonings for Salt
Although salt adds flavor depth to a number of dishes, continuous use revs up the sodium content and may increase blood pressure. Swap out the salt shaker and spice it up in the kitchen with different spices and herbs, including basil, cayenne pepper, cinnamon, garlic, nutmeg, oregano, tarragon, and turmeric.

14. Leafy Greens for Iceberg Lettuce
First off, iceberg lettuce is A-Okay for use. However, you can upgrade the nutritional value of salads, sandwiches, etc. by swapping iceberg lettuce with dark leafy greens such as kale, spinach, and arugula. To put this into greater perspective, one cup of iceberg lettuce provides a little under a gram of fiber and 13 milligrams (mg) of calcium, while a cup-equivalent of kale boasts a little over two grams of fiber and 100 mg of bone-building calcium and a cup of fresh spinach provides nearly double the daily requirement for vitamin K!

15. Frozen Bananas and Avocadoes for Ice Cream
No milk, no cream, no sugar… Though foregoing the ice cream essentials may seem like a recipe (or lack thereof) for disaster, pureeing frozen bananas and avocadoes in their place still grants the delicious consistency and boasts the nutritional value. This avocado recipe you have been waiting for breaks it all down for you!



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