For years I thought healthy eating was boring. It wasn’t until I learned healthier food swaps that I REALLY started to enjoy a clean diet. I’m a total foodie and I am here to tell you that you can have your cake and eat it too!

 

I’m going to take you through a series of food swaps to help you clean up your diet while enjoying what you are eating! I am a FIRM believer that you need enjoy your meal for long term results! If your “diet” is something you are doing temporarily, you cannot expect long term success!

 

Let’s get started talking all things healthy swaps –

 

Sour cream ——— Non fat yogurt

Trust me on this one. I though it was a weird swap at first too but you will literally not be able to taste the difference. This swap is GREAT on tacos, fajitas, and soups!

 

Granola ——— Nuts

Do you need a little crunch in your day? For me, I NEED it in my daily yogurt. Instead of adding a handful of sugary carbs, sub this out for a handful of nuts. The nuts bring healthy fats, proteins, and tons of extra vitamins.

 

Oils/butters/sugars ——— Applesauce

Do you love to bake? I sure do. I literally live for fresh baked banana bread and of course, I am always trying to make my meals as healthy as possible. Did you know you can sub applesauce for oils/butters or sugars in any baking recipe? This will maintain the proper consistency while adding some extra natural sweetness!

 

Mayo ——— Avocado

I LOVE mayo ok so at first I was like this can’t possibly be a swap but IT IS SO GOOD! Mash up some avocado, add a little salt, pepper, and a TINY bit of lemon for the perfect sandwich spread! Avocados are some of the healthiest fats out there! This also works great in egg and chicken salads!

 

Pasta ——— Zucchini/Banza

I have 2 recommendations here!

My low carb recommendation would be spiralized zucchini! This is amazing as a spaghetti dish and is a great way to add extra veggies to your everyday diet.

However, pasta is pasta in my book and there is really no sub that really carries the same consistency. With that being said, my second recommendation is Banza Pasta. This is a chickpea pasta that looks and tastes just like regular pasta but is PACKED with protein and fiber! This is a much healthier swap and I guarantee no one will even know you made the swap! Trust me on this!

 

Mashed potatoes ——— Cauliflower mash

This is one of my FAVORITE all time swaps. Remember it is all about taking healthier steps, and every step matters. Try making 1/2 as much mashed potatoes and mixing it with mashed cauliflower. The consistency, taste, and look is EXACTLY the same and let me tell you – SO DELICIOUS! I’ve posted my favorite recipe before on my facebook group.

CAULIFLOWER + POTATO MASH

• 1 head cauliflower, chopped
• 2 1⁄2lbs potatoes, peeled and cubed
• 1⁄8 cup olive oil
• 1⁄4 cup butter
• 1⁄4 cup milk (unsweetened almond milk as an alternative)
• 1⁄4 unflavored full-fat greek yogurt
• Pepper
• Salt
• 1 head roasted garlic, squeezed out of skins (yes whole bulb, not clove)

Instructions:

• Boil potatoes and cauliflower together till tender. About 10-15 min
• Drain and mash potatoes and cauliflower.
• Add oil and butter. Mix well
• Add the rest of the ingredients and mix through.
• ENJOY!

 

Ice cream ——— Banana ice cream

This will change your life! I totally have a sweet tooth so this was a life saver! Here is my go to recipe for NICE cream!

NICE CREAM

• 2-3 overripe frozen bananas
• optional milk of choice, if needed
• pinch salt

 

Instructions:

• Start with bananas that are turning brown. Peel and cut into large pieces, then freeze in an airtight bag or container. (You can freeze a whole bunch at once so they’re ready whenever you want to make banana ice cream.) To make the ice cream, throw around 2-3 frozen bananas into a blender or food processor – adding a pinch of salt and 2-4 tbsp milk of choice for smoother blending if desired—and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes for a firmer texture.

IDEAS:

Chocolate Banana Ice Cream: Use 3 bananas. Add 1/4 tsp pure vanilla extract, pinch salt, and 3 tbsp cocoa powder.

Mint Chocolate Chip: Use 2 bananas and a pinch of salt. Add 1/8 tsp pure peppermint extract (or more if desired), and stir in chocolate chips or cacao nibs after blending. Optional, blend in a pinch of spirulina or a small handful of spinach for color and an extra nutrient boost.

Strawberry: Use 2 bananas. Blend in 1/2 cup frozen strawberries. Add 1/4 tsp pure vanilla extract and an optional shake of cinnamon.

 

Fruit Juice ——— Infused water

I know orange and apple juice is delicious but most of the store bought brands are packed with sugar! Switched to infused water and your body will thank you! I love adding a bit of soda water for bubbles, strawberries, and blueberries for a healthier fruit juice swap! The best part? You can drink this everyday for extra vitamins and nutrients!

 

Candies ——— Frozen grapes

If you don’t know…now you know. Another one of my favorite and go to swaps for a sweet treat.

 

Chips + Dips ——— Carrots + Hummus

I honestly prefer this swap over the unhealthy alternative. With so many hummus flavors to choose from you can always find one you love! This is a great way to reduce the processed foods you take in and add some extra protein!

 

Coffee ——— Herbal tea

So, I’m not here to tell you coffee is bad because it is not. I was an avid coffee drinker for a very long time. I decided to make the switch and ditch caffeine to better my hormonal health (and it really stains your teeth.) It wasn’t so much the coffee I missed as it was the routine. I was so used to getting up every morning and having my nice warm coffee to wake up. So, I switched to herbal tea which is naturally caffeine and it did the trick! Of course it took a week or so to get used to not having the caffeine but now I don’t even think about it!

 

Remember this journey is about progress, not perfection. Even if you only make one healthy swap a week, you are that much closer to becoming your healthiest and best self! I hope this helps you make better choices and learn about a living a healthier lifestyle!

 

Xoxo,

Lorelle