Home Food 9 healthy food swaps you have to try!

9 healthy food swaps you have to try!

Humor keeps us alive. Humor and food. Don’t forget food. You can go a week without laughing.     – Joss Whedon

  1. Oats for Breadcrumbs.

Making yam balls, fried chicken, meat balls but don’t have/want to use breadcrumbs? Try oats. They are easy, healthier option. Simply pour pulse rolled oats or old-fashioned oats in a blender or food processor until they are fine and use them just like breadcrumbs.

  1. Chicken or Vegetable Broth for Oil.

If you are looking to cut back your calorie intake without compromising flavor, try subbing broth for oil. Sautéing vegetables in a splash or chicken or vegetable broth instead of oil will give them a hearty, delicious flavor without adding loads of calories. Yum!

  1. Greek yoghurt for sour cream

For an extra pack of protein and less fat, try swapping sour cream for plain Greek yoghurt. Use it for your fruit bowls and dips.

  1. Quinoa for Couscous or Rice

Quinoa is delicious, gluten- free swap for Couscous, so use it in a fresh salad or any meal of your choice.

  1. Popcorn for Potato Chips

If you are craving a salty, crunchy snack opt for air-popped popcorn instead of potato chips. They are significantly lighter in calories, but they will satisfy your hankering for a snack. Top it with pink/garlic salt or better still some cheese to spice things up. The options are plenty and endless so give it a try.

  1. Zoodles for Noodles

You have probably seen this one everywhere and no! Zucchini will never be pasta, but it is still a hand hack when you are trying to eat clean and cut down some carbs. Simply sauté the zoodles for a few minutes until soft and toss them with any sauce of your choice. Simple!

  1. Mashed Avocado for Mayonnaise


Work in some healthy, natural fats and spread some avocado on your sandwich instead of mayonnaise. Or maybe try making avocado deviled eggs if you are feeling adventurous. Thank me later.

  1. Cauliflower for Mashed Potatoes

Sounds like a hoax right! I know but puréed cauliflower tastes just like mashed potatoes minus the carbs. Try this recipe and top it with Greek yoghurt and some spring onions.

  1. Sparkling Water for Soda or Carbonated Drinks

Soda is the perfect example of empty calories. Soda is high in calories and sugar and diet soda isn’t especially good for you. If you love having something bubbly to drink, swap sparkling water for your usual can of pop. If you still want some sweetness add a splash of fresh lemon juice, it’s so refreshing.

In conclusion, consistency is key. If you want a healthy and nourished life, you must adhere to eating and living right the healthy way.

Written by:

Chef Ewurakua

Chef, Food Writer

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