Healthy Food Replacements

Healthy food replacements, make simple ingredient changes to immediately up your nutritional food value.

Switch:

Candy with Homemade Fudge (Cut the sugar in half to 3 tablespoons.) Now that I have your attention.

Rice with Wild Rice (Wild Rice is a seed rather than a grain, soak for 24 to 48 hours before cooking.)

White Potatoes with Sweet Potatoes (Sweet potatoes, have more fiber and are slightly lower on the glycemic index than white potatoes. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. As far as nutrients go, sweet potatoes are a rich source of vitamin A and beta-carotene.)

Cereal or Oatmeal with Amaranth (Gluten-free, protein, essential lysine, lowers cholesterol, high in calcium, full of antioxidants and mineral, improves eyesight, easy to digest.)

Vegetable Oils with Coconut Oil for Cooking and Olive Oil for Sprinkling  (Olive oil has a low smoke point, making it less ideal for cooking methods requiring high heat like pan-searing and high-heat stir-fries. Coconut oil, being mainly a saturated fat, is able to withstand higher temperatures than other oils, making it one of the best oils for cooking.)

Iceberg Lettuce with Romaine Lettuce (Romaine lettuce provides more than 10 times the vitamin A that’s available in iceberg lettuce.)

Snacks with Sprouted Nuts (Most nuts need to be sprouted by soaking in salted water overnight to be able to absorb the nutrient value of the nuts. Best to dehydrate your nuts after soaking and store them in the freezer taking out a small jar at a time. Macadamia and pine nuts do not need to be sprouted and dehydrated before eating.)

Sandwich Bread with Vegetables Wraps (Romaine lettuce leave wraps, lettuce cups, apple slices, sweet potato slices, to name a few.)

Table Sugar with Maple Syrup (When you use it at all.)

Wheat Flour and Gluten-free Flour with Coconut or Almond Flour (Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour. You will also need to increase the number of eggs.)

Chocolate with Raw Cacao (Reduce inflammation and improve mood.)

Whipped Potatoes with Whipped Parsnips, Celery Root or Cauliflower

Soda Pop and Coffee with Spring Water 

Store Bought Mayo With Different Flavored Hummus (Or make fresh homemade Mayo.)

Dairy Milk with Nut Milks (Coconut milk, almond milk, and hemp milk. Vary the different kinds of milk and don’t use too much almond milk due to the omega 6 content.)

Fruits with Berries (Berries provide minerals and vitamins without the added sugars of many fruits.)

Root Vegetables with Well Cooked Cruciferous Vegetables – (Cruciferous vegetables contain phytochemicals, vitamins and minerals, and fiber that are important to your health.)

Use local organic produce in season.

What’s your favorite food replacement?

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