Smart Substitutions in the Kitchen

Ingredients high in calories, processed fats, added sugars, or preservatives can make a dish less healthy. By replacing these with cleaner alternatives, you can greatly improve the nutritional value of your meals. Even small changes have a big impact on your overall health.

For Breakfast

• Avocados in a smoothie instead of banana — makes it creamy and adds healthy fats
• Avocado toast instead of butter on an Ezekiel muffin
• Turkey bacon or nitrate-free pork bacon instead of regular bacon
• Nutritional yeast instead of cheese as a topping

For Meals

• Lettuce or collard greens instead of a bun for hamburgers
• Coconut wraps instead of flour wraps
• Lentil, chickpea, or red lentil pasta instead of spaghetti
• Zoodles (zucchini noodles made with a spiralizer) instead of pasta
• Cauliflower mash instead of mashed potatoes
• Cauliflower rice or quinoa instead of white rice
• Olive or coconut oil instead of vegetable or canola oil

Drinks and Snacks

• Seltzer with lime or lemon instead of soda
• Sweet potato or root veggie chips instead of regular chips
• Sunbutter and apple instead of peanut butter and jelly

For Baking

• Quinoa, buckwheat, or einkorn flour instead of gluten-free flour
• Chia seeds or flaxseeds instead of eggs (1 tbsp + 2.5 tbsp water = 1 egg)
• Chia seed pudding instead of store-bought pudding cups — soak chia seeds in coconut milk and add SP Complete Chocolate or Vanilla for a protein boost

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.