Smart Substitutions in the kitchen

Smart Substitutions: Improve Your Recipes with Healthy Ingredient Swaps

Ingredients high in calories, processed fats, added sugars, or preservatives can make a dish less healthy. However, by replacing these ingredients, you can greatly improve its nutritional value. Even small changes can have a big impact, turning a high-calorie, high-fat, sugary dish into something packed with nutrients and better for you. Watch Luisa share smart substitutions in the kitchen with WFMZ’s Eve Russo!

 
 

For Breakfast:

  • Avocados in a smoothie instead of banana – makes it very and adds good fats

  • Avocado toast instead of butter on Ezekiel muffin

  • Bacon – Turkey bacon, or pork bacon nitrate free

  • Nutritional yeast instead of cheese as a topping or eggs

For Meals:

  • Wrap hamburgers with lettuce or collard greens instead of bun

  • Coconut wraps instead of flour wraps

  • Lentil or chick pea or red lentil pasta instead of spaghetti

  • Make zoodles with zucchini using a spiralizer (such as a Veggetti)

  • Cauliflower mash instead of mashed potatoes

  • Cauliflower Rice or quinoa instead of white rice

  • Use olive or coconut oil instead of vegetable or canola oil

Drinks and Snacks too:

  • Selzer (or Pellegrino) with lime or lemon juice instead of soda

  • Sweet potato or root veggie chips instead of regular chips

  • Sunbutter and apple instead of peanut butter and jelly

For Baking:

  • When baking, instead of gluten free flour use quinoa, buckwheat flour or einkorn flour or a combination of them

  • Chia Seeds or Flaxseeds instead of Eggs: Chia seeds or ground flaxmeal can be used as egg replacements in baking recipes. They add moisture, fiber, and healthy fats to baked goods. (1 Tbsp chia seeds or flaxmeal+ 2.5 Tbsp water = a chia egg)

  • Chia Seed Pudding instead of store-bought pudding cups: Make chia seed pudding by soaking chia seeds in coconut milk then sweetening and flavoring as desired. We like to add SP Complete Chocolate or Vanilla for extra protein, nutrients as well as good taste. Chia seed pudding is high in fiber, omega-3 fatty acids, and antioxidants compared to store-bought pudding cups.

https://marpenutrition.standardprocess.com/products/sp-complete-chocolate

https://marpenutrition.standardprocess.com/products/sp-complete-vanilla

*(Vegan options also available)

These changes are not difficult. Make that decision today to opt for more nutrient-dense foods for you and your family. This can lead to good habits for the long run. Let's choose of these ideas now and get started!

Luisa Szakacs