Healthy Food Swaps!


Healthy cooking is an important part of an overall healthy lifestyle. What we put inside our bodies determines how our body preforms. If we want to perform at our very best than we need to eat the very best! Today we’re going to talk about a few healthy food substitutions that can help you reach your health goals and make healthy cooking a little easier!

Substitute Oat flour for all-purpose flour

Oat flour is naturally gluten-free, so you can whip up some GF baked goods in a jiffy! Not to mention, you’ll be adding all the nutritional value from rolled oats to your recipes.

*Tip: there’s no need to buy oat flour. Simply place rolled oats in your blender and blend until it’s a fine flour.

Coconut palm sugar for refined white sugar

Coconut palm sugar is an unrefined sugar made from the sap of the coconut plant. Making it a natural substitute for refined white and brown sugar. Keep in mind, that coconut sugar is still sugar. It still has calories and carbohydrates. However, coconut sugar is less fructose than normal table sugar and is much lower on the glycemic index.

Sugar-free powdered sugar

In need for sugar-free powdered sugar? No, problem! Simply place a cup of stevia in your blender and blend until the mixture is a fine powder.

Substitute fruit puree for butter or oil

Baking can use a lot of butter and oil, which is not the healthiest for us. Instead, try swapping the butter or oil for fruit puree: mashed banana, pumpkin puree, mashed avocados and unsweetened applesauce are great alternatives.

Coconut oil for sautéing

Sauté your favorite vegetables in coconut oil for a more flavorful dish! Not only is coconut oil less processed than other oils, it also has a high smoke point, which makes it perfect for stir frying!

*Tip: Make sure to buy virgin or unrefined coconut oil to reap all the benefits!

Greek yogurt for sour cream

Don’t knock it until you try it! Plain (unflavored) greek yogurt taste exactly like sour cream, only with added probiotics & protein. It’s a win-win!

Substitute veggies for carbs

Swap pasta noodles for zucchini noodles or spaghetti squash to add more veggies to carb heavy dishes. Riced cauliflower is another great carbohydrate alternative. Simply place chopped cauliflower florets in your food processor and blend until it’s a nice rice consistency.

*Tip: Add your riced cauliflower to a wok with a bag of frozen vegetables, scrambled egg, 1 tsp sesame oil, and 2 TBS of amino acids (or soy sauce) for a healthier fried rice!