Healthy Swaps for Your Everyday Recipes

Healthy makeover for your everyday recipes doesn’t have to be complicated or flavor-banishing. Little swaps here and there bring in nutritious ingredients, add more fiber and immune-boosting foods to your usual meals and – very important – no one will be able to tell the difference!

If you are cooking, here are some healthy swaps you can use to lighten your dishes calorically while preserving the taste, or a healthy delicious remake of the original:

1. Use non-fat/low fat Greek Yogurt in lieu of mayo or sour cream. It is just as thick and flavorful but has less calories and fat and a lot more protein to improve satiation. To make it savory for a potato or chicken salad add some Dijon mustard, garlic powder, nutritional yeast or soy sauce.
2. Make your own salad dressing. Mix tahini (ground sesame seed paste), apple cider vinegar, garlic powder, smoked paprika and water to desired consistency.  It is both nutritious and delicious.
3. Use vegetable crudité instead of tortilla or pita chips. Cut mini cucumbers, bell peppers of all colors, carrots and celery lengthwise.  Veggies are great for dips.
4. Speaking of dips, make your own hummus. Blend one (1) can of rinsed chickpeas, two (2) tablespoons of  tahini, garlic clove, juice of 1/2 lemon and a teaspoon of olive oil in a food processor (add a tablespoon or more e=water if too thick) or blender and serve with the crudité, mentioned above.
5. Use applesauce in lieu of oil in baking (or use half of each). It adds sweetness, preserves some fluff and reduces the calories. Texture will be a bit different but not significant enough to affect taste.
6. Use ground flax seeds instead of eggs in baking. They are a great substitution for eggs; reduce caloric load and work great in your vegan dishes. Whisk one (1) tablespoon of ground flax seeds with three (3) tablespoons of water, let it sit for five (5) minutes to reach a gelatinous composition and mix it in your batter.
7. Rice: combine half rice with half riced cauliflower. Some may not even notice the change up, praising you for such flavorful side dish!
8. Pasta #1: Combine half spaghetti with half zoodles (spiralized zucchini). It is half the calories, extra fiber and makes an amazing presentation.
9. Pasta #2: Combine half spaghetti with half cooked spaghetti squash.
10. Apple slices instead of crackers and cookies. Dip them in peanut or almond butter for a balanced snack.

Stay nourished my friends!