Eat This Instead of That: 5 Healthy Substitutions for Everyday Tastes


My sister Grace has been getting into cooking a little bit more. She’s been browsing my dishes section on the blog and was curious how she could make some of her favorite meals a little bit healthier. I told her you can actually upgrade your meals for the same great taste.

Greek/plain yogurt for sour cream or mayo:  Yogurt is filled with probiotics, which helps promote good bacteria in the gut and acts as insurance against gut dysbiosis. A container of Yoplait yogurt has the same amount of sugar as a can of Pepsi. Make sure you use a well respected yogurt such as Wallaby Organic Greek yogurt or Traders Point Creamery yogurt. Try to find organic dairy whenever possible.

Zucchini noodles for pasta noodles: Zoodles are so fun to make and they are not filled with the refined carbohydrates found in many pasta noodles. Grab a zucchini and use a spiralizer to make the noodles. Try to find organic zucchini whenever possible because zucchini is one of the nine main GMO crops in the United States.

Bragg’s Liquid Aminos for soy sauce: Soy sauce is a hidden source of a genetically modified food. Bragg’s Liquid Aminos is gluten free and GMO free.

Raw honey and maple syrup for sugar: The only thing that wants sugar is your taste buds. It’s just as addicting, if not more than cocaine. Raw honey and maple syrup are a whole natural sweetener. Swapping raw honey or maple syrup for sugar is a great way to add sweetness to your meal. Honey is delicious, and is a great way to combat seasonal allergies, especially if you buy the local raw, unrefined type. Maple syrup is a great way to add minerals to your diet, and can add a unique flavor to more than just pancakes and waffles. Many people enjoy baking with maple syrup.

Brown rice/quinoa/buckwheat/millet/oats for white rice: White rice has had their bran and germ removed and are therefore stripped of naturally occurring vitamins, minerals, and fiber. Whole grains such as brown rice, millet, quinoa, buckwheat, and oats still contain these nutrient-rich components. Substituting these options for white rice can help with problems with weight issues, diabetes, and other metabolic diseases.

What other substitutes have you tried?

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