25 Simple Food Swaps

Vitamin Water

I believe there is a good version of everything and a bad version of everything. Make these simple food swaps today for better health.

Swap ice cream for fruit ice cream. Simply process a frozen banana in your blender and you have a delicious vegan ice cream. You can add raw cacao powder, nuts, berries or flaked coconut for different flavours. Try my Almond Banana Ice Cream or my Berry Banana Protein Ice Cream.

Swap chocolate for raw cacao powder. Raw cacao powder is a great source of antioxidants and magnesium. Try my Superfood Chocolate.

Swap chocolate chips for cacao nibs. Cacao nibs are unprocessed and contain zero sugar. I use cacao nibs in my Choc Chip Peanut Butter Bliss Balls.

Swap potato chips for Popcorn. Kale chips are another fantastic option when you have the munchies, add a little Himalayan salt to satisfy your cravings.

Swap dairy milk for my Nut Milk. Homemade almond milk is my favourite. Almond milk is a great source of protein, fibre, vitamin E and calcium. Another fantastic option is my Coconut Milk.

Swap cream for coconut cream. Coconuts contain medium-chain triglycerides (MCTs) that increase good cholesterol and lower the ratio of bad to good cholesterol.

Swap sour cream for cottage cheese or ricotta. Greek yoghurt is also a great substitute.

Swap yoghurt for coconut yoghurt. Coconut yoghurt is a good source of calcium and vitamin A. Greek yoghurt or kefir are also great options.

Swap cheese for nutritional yeast. Simply sprinkle nutritional yeast flakes on your salads or combine cashews, cauliflower, nutritional yeast, coconut oil, mustard, garlic powder and salt and pepper in your blender for a smooth creamy cheese sauce. If you do enjoy cheese, choose white cheeses such as ricotta, cottage cheese and feta.

Swap soft drinks for coconut water. If you struggle to drink water, try making my Vitamin Water with diced fruit and herbs. My favourite combinations are Minty Watermelon and Strawberry Lime. Kombucha is also a great alternative to soft drink.

Swap energy drinks for my Electric Green Juice. Give yourself a natural energy boost with greens. You could also blend up my Minty Fresh Green Smoothie.

Swap coffee for herbal tea. Peppermint tea is my favourite because it assists with digestion so is perfect after meals.

Swap bottled water for filtered water. Filtered water ensures you are not absorbing chemicals from plastic bottles and fluoride and chlorine from tap water.

Swap vegetable oil for coconut oil. Choose organic cold pressed oils if available. Other great options are olive oil, macadamia oil and flax oil.

Swap margarine for organic butter. Margarine is highly processed and often made from genetically modified oils. Coconut oil and fresh avocado are also great replacements for margarine.

Swap table salt for Himalayan salt. Table salt is so refined that it has very little nutritional value as all the trace minerals are destroyed during processing.  Processed table salt can also contain additives to prevent clumping.

Swap white sugar for raw honey, maple syrup, dates or stevia. White sugar is processed, devoid of nutrients and depletes vitamin and mineral levels. If you’re avoiding sugar completely, cinnamon and vanilla powder make great substitutes.

Swap cereal for my Chocolate Granola or Homemade Cereal. Cereals are filled with hidden sugars and processed grains which do not provide a sustained  source of energy.

Swap bread for one of these 9 Excellent Bread Alternatives. Bread is refined, bleached, stripped of valuable nutrients, often coloured to appear wholemeal or wholegrain (seriously check the ingredients!) and high in sodium. If you need to purchase bread, choose good quality rye or spelt sourdough or a rye wrap. Other alternatives are flax crackers, rice cakes, corn thins or rice paper.

Swap wheat tortillas for corn tortillas or iceberg lettuce. Substitute one large iceberg lettuce leaf for tortillas, wraps and soft tacos.

Swap pasta for my Grain Free Pasta. If you need to purchase pasta, choose buckwheat pasta, brown rice pasta, black bean pasta or mung bean pasta.

Swap noodles for zucchini noodles. Alternatively, you can purchase rice noodles, kelp noodles, black bean spaghetti and konjac noodles from your local health food store.

Swap couscous for quinoa. Couscous is processed wheat flour. Quinoa is a wholegrain packed with protein to help keep you feeling full.

Swap wheat flour for almond flour. Other fantastic options are coconut flour, besan/chickpea flour, buckwheat flour, quinoa flour or oat flour.

Swap white rice for brown rice. If you can source them, black or wild rice are also fantastic options. Buckwheat is an excellent grain free option that I use in my Mushroom and Sage Risotto.

Do you have any swaps to add to this list?

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