My Best 10 Food Swaps

Elevate your nutrition with these simple and tasty changes. Power up your kitchen, it’s easier than you think!


1.    Butter & Ghee… over margarine and spreads

Butter is one of the oldest and most natural foods on the planet, it’s been a part of our diet for thousands of years. Butter is a source of vitamins A, D, E, K, iodine and trace minerals. Ghee is what we call ‘clarified butter’, the milk solids have been removed so it’s a great option for the dairy sensitive. Margarine is a product full of chemicals that has been made in a laboratory.


2.    Coconut Aminos… over soy sauce

Coconut aminos have a little bit of a sweeter taste than its soy and wheat-containing counterpart, and has a nice amino acid profile. Soy is known to be a hormone disrupter, it’s an estrogen mimicker. People with autoimmune conditions, endocrine imbalances (thyroid, hormones, etc.) and certain type of cancers should avoid soy at all costs.


3.     Raw Honey… over sugar and sweeteners

Raw, unpasteurized honey tastes amazing! Beyond it’s yummy, natural sweetness, honey has been utilized for its medicinal properties for over 2,000 years. Sugar is highly processed, it and other sweeteners contain a higher amount of fructose. The entire burden of metabolizing fructose falls to your liver, and 80% of it will go off to fat storage. Yep, 80%.


4.    Spaghetti Squash… over pasta

Spaghetti squash has a nice nutrient composition and is low in calories. A cup of cooked squash is only 42 calories and contains just 10 grams of carbs. Substituting in spaghetti squash instead of the pasta will save you around 180 calories at that meal! If you changed a weekly pasta meal to squash, it would translate in to a weight loss of 2.5 lbs in a year.


5.    Collard Greens… over bread and wraps

Collard greens make great sandwich wraps and are absolutely loaded with vitamins and minerals, including vitamins A, K, C, B-vitamins, manganese and calcium. They are good for your blood, have a cholesterol lowering ability and anti-cancer properties. Breads and wraps very often contain gluten which is difficult for many people to digest, have had a ton of unnecessary ingredients added to extend their shelf life plus have to be fortified with vitamins and minerals, a purely commercial process of adding micronutrients to foods, to budge the nutritional value up.


6.    Olive Oil & Balsamic Vineger… over salad dressings

Oil & vinegar drizzled on a salad makes a healthy and tasty dressing alternative. Choose a balsamic vinegar, or apple cider vinegar which is highly regarded for its medicinal properties. Commercial salad dressings contain unnecessary ingredients, poor-quality oils, fillers and sugar.


7.    Cauliflower Rice… over white rice

Cauliflower is a cruciferous veg that is super health supportive and has been linked to cancer prevention. Cauliflower has detoxification, antioxidant and anti-inflammatory properties. To make, pulse raw cauliflower in a blender or food processor (or a hand grater though a much slower process) to get the rice-like shape, cook in a skillet over medium heat or baked in the oven on a baking sheet.


8.    Himalayan or Sea Salt… over table salt

Himalayan (the pink) salt, and sea salt are lovely tasting, completely natural and contain trace minerals. Table salt has only sodium and chloride left, it’s full of fillers and anti-caking agents, has been bleached to be pristine white and, if you can believe it, contains added sugar.


9.    Coconut Oil over… canola oil

Coconut oil is a superfood. It contains beneficial MCTs (medium chain triglycerides) and is an excellent choice for cooking as it can be heated to high temperatures without becoming rancid. Not many oils that can claim that!


10.    Kale Chips… over potato chips

Kale is a power food because its full of vitamins A, C, K, folate and contains omega-3 healthy fats. Kale chips are a fantastic evening snack! They are quick and simple to make — remove the leaves from the stem, tear the leaves into pieces and place in a bowl. Mix in some slightly warmed coconut oil until evenly coated, sprinkle in Himalayan salt and cayenne pepper, spread the chips-to-be on baking sheet, bake in the oven at 375°F for about 15 minutes. Enjoy!


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By | 2016-11-16T10:53:35+00:00 August 27th, 2015|Categories: Great Ideas, Nutrition, Sharon-isms!|

About the Author:

Hello! I'm Sharon Wright... Nutrition & Wellness Expert in Calgary, Canada. My passion is helping you feel better. With great foods and healthy habits I can help you find the energy and happiness for work, life and play.