Healthy Food Swaps

An overwhelming struggle with eating healthy is letting go of the harmful foods you have grown to love. The tongue has become so coated with these sugary and high processed foods that it makes it difficult to enjoy the sweetness of an apple. This is where small changes are the most helpful. At the beginning of my journey, I found that swapping healthy alternatives instead of out-casting foods in totality had kept me interested in the food I was eating.  I would like to share some of those food swaps that assisted me in improving my diet.

Mayo 

There are companies that sell healthier versions of mayonnaise, even egg or dairy free. However, there is a cheaper and even more nutritious way to enjoy a spread on your sandwich: mashed avocado or hummus. I like to season my avocado with pink salt and black pepper in the mashing process before adding to sandwiches or veggie wraps.
Hummus can easily be made at home. You can either soak dried chickpeas overnight or purchase them in a can (soaked chickpeas gives a better consistency), add lemon juice, olive oil, tahini (sesame seed paste- it's optional but adds a great flavor) salt, pepper, cumin and a few teaspoons of water. Add this to a blender and blend until smooth. Add water to attain the desired consistency.

Soda

We all know the best drink to indulge in is spring water. Yet, somedays we crave that fizz and flavor. Kombucha was my go-to for that craving. It is a fermented beverage made with black or green tea and sugars (honey, cane sugar or fruits). This exotic-sounding drink contains functional probiotics that is known to support gut health. It has become so popular over the years but can be a little pricey for one bottle. It is possible for you to cultivate your own SCOBY (symbiotic colony of bacteria and yeast)  to make your own kombucha. (Click here to learn more! )
A cheaper alternative to soda is adding sparkling water to blended fruit, spring water, and a natural sweetener.

Milk 

This was one of my earliest swaps; from dairy milk to nut milk. There are so many to choose from and each offers a different aspect that can work well in recipes. For example, cashew milk is great for smoothies, desserts, and a substitute as creamer in coffee. Almond milk is much lighter and can be used just as you would use dairy milk. Coconut milk has a stronger flavor so I opt to use this in smoothies and selected baking recipes.

Coffee

This popular morning beverage does have its benefits, but most drink too much cheap coffee that is loaded with sugary creamers and flavorings.  A great way to get that boost in the morning without the side effects of the caffeine is with matcha tea. Matcha is a powdered green tea that is chock-full of antioxidants. Matcha does still contain caffeine, but it also contains a natural substance called l-theanine that induces relaxation without drowsiness. This effect has been dubbed an "alert calm". Matcha can be purchased in many health food stores or online. Take the time to purchase from companies that provided sustainably sourced matcha like Organic Burst.
A cheaper substitute for coffee is chai tea. Take a look at one of my favorite recipes:

Serving Size 4
4 1/2 cups of water
2 cinnamon sticks
4 crushed cardamon pods
4 cloves
4 slices of ginger
4  sachets of black tea
1/2 cup of nut milk of choice

Add all spices to a pot and slightly crush or bruise them. Turn on a high flame and add all of the water then bring to a boil. Turn down the heat and let the water simmer for about 10 minutes. Add tea bags, turn off the heat and allow to steep for five minutes before adding milk and natural sweetener of choice. (You can adjust this recipe as you wish; I like a more cinnamon and cardamom flavor to my brew.)

Sugar

This was the easiest swap for me! There are other options out there but I kept blue agave nectar and honey in my stash. Now, just because it's natural does not mean you can start plopping tablespoon after tablespoon of it in your afternoon tea. They are both very sweet and should be used in moderation. Ideally, you would use half of the amount of natural sweetener for each tablespoon of sugar you use. Make sure, with either sweetener you choose, is raw and organic or you could be duped into buying liquid sugar.

Eggs 

There are a few ways you can substitute eggs depending on the circumstance. For scrambled eggs, you can use a fermented product called tempeh. This is made from fermented soybeans and is packed with vitamins and protein. Normally I stay away from soy products but because this is fermented, it reduces the anti-nutrient properties and phytates (a compound that can slow the absorption of minerals) that is found in unbalanced amounts in unfermented soy products.[1]
To substitute eggs in a baking recipe, you can use chia or flaxseeds. When placed in water, flax and chia seeds produce a sticky, gelatinous substance that is similar to egg whites. For each egg you wish to substitute (I don't recommend you substitute more than 2 eggs), use one tablespoon of one of the freshly grounded seeds and three tablespoons of water. Whisk until well combined and place in the fridge for 10-15 minutes.

Pasta 

This the most fun alternative yet. It is amazing what you can achieve with a vegetable spiralizer or julienne peeler. You can take firm vegetable like carrots or zucchini and use them in dishes as you would regular pasta. The cooking time is much shorter and it can bring another element of flavor to your dishes.
If you have you have yet to purchase one of these tools, you can opt for spaghetti squash. As its name suggests, the inside can easily be scraped out like spaghetti noodles after roasting. This is one of my favorite replacements for traditional pasta noodles in a spaghetti recipe.


Remember to stay connected with your food. Try out different ingredients and learn how to use them. Keep it interesting, vibrant and delicious!

Disclaimers

• All product reviews are based on my experiences. Please be advised that everyone may not have the same experience. I am not affiliated with any product or marketing unless otherwise noted. Please check with manufacture disclaimers prior to use of any product.
• All advice, information, and remedies should be taken into severe consideration. Please contact your health practitioner or holistic practitioner if you are struggling with a disease or currently taking any form of medication, pregnant or breastfeeding.