11 Simple Healthy Food Swaps


These 11 healthy food swaps are easy and give you loads of nutritional benefits.


11 tasty healthy food swaps that won't make you feel like you're depriving yourself!



When trying to eat healthier we’re always told that we have to cut out our favourite foods.


When we’re told that we can’t have something, we tend to crave more of it!

As a self professed food addict I’ve had to find a way to satisfy my cravings in a healthier, easy way without sacrificing flavour.

Having some healthy food swaps is key to keeping you happy without feeling like you’re depriving yourself.


Having some solid replacements for your bad eating habits is going to make it a lot easier to make those changes stick.

Remember it’s not all or nothing and none of this has to be permanent but it gives you some solid options if you want to eat healthier and build healthier eating habits.

It’s also great to have healthier options that don’t leave you feeling deprived or that taste like cardboard.


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11 Healthy Food Swaps


1. Oat flour or buckwheat flour instead of all purpose

All purpose is refined, heavily processed and bleached which is why I try to use it as little as possible. Buckwheat flour has a nice nutty taste and is super high in nutrients. Oat flour is great because all you need to do is add oats to a food processor or blender and boom you have flour.


2.  Coconut palm sugar for regular sugar

Coconut palm sugar is unrefined and doesn’t spike your blood sugar as much. It’s natural and goes really well in baking or coffee and has a bit of a caramelly taste.

3.  As a sub for butter or oil try fruits like mashed bananas or applesauce or lentil puree

Lentil puree is what i used in my award winning Chocolate Chip Lentil Blondies. You seriously won’t miss the butter in this delicious treat and it will satisfy your craving for sweets in a much healthier way.


4. Coconut oil for baking or high heat cooking instead of vegetable or canola oil

Coconut oil is a great source of healthy fat and it also helps your body to absorb vitamins, nutrients and minerals.



Eating and living healthy is more confusing than ever. 

Learn which healthy foods to stock in your kitchen to whip up quick health meals in this FREE guide! 




5.  Tahini for creamier homemade salad dressings, sauces or soup

Tahini is a paste made from ground sesame seeds and is one of the best sources of calcium. It has 20% complete protein, making it a higher protein source than most nuts. Tahini is easy for your body to digest because of its high alkaline mineral content, which is great for assisting in weight loss. In addition to being high in unsaturated fat (good fat!), tahini is also high in vitamin E and vitamins B1, B2, B3, B5 and B15.


6.  Avocado mash for a sandwich spread instead of mayo or mustard

Avocados are rich in monounsaturated fat that is easily burned for energy. Avocados have fiber and healthy fats that are super-filling, which can help curb your cravings throughout the day.


7.  Cauliflower mashed potatoes for potatoes

When I tried this the first time in my culinary nutrition course it blew my mind. Simply steam cauliflower and mash with potato masher or smooth it out in your blender and add a little bit of garlic and almond milk and boom — garlic mashed ‘potatoes’.

Cauliflower is a super food that is great for brain health due to B Vitamins and also helps your body to detoxify. It also supports digestion and is rich in protein, folate and fiber.


8.  Chia seeds or ground flax for eggs

Chia seeds are great if you want a vegan option, or as an egg replacement. They’re a great source of healthy fats and soluble fiber which helps with weight loss and weight management.

Eating and living healthy is more confusing than ever. 

Learn which healthy foods to stock in your kitchen to whip up quick health meals in this FREE guide! 





9.  Nutritional yeast for cheese

I didn’t believe this until I tried it on my nachos and cheese!

When I decided eat more plant based foods the two things that I had the hardest time with cutting back were sweets and cheese. How on EARTH could I give up my oogey gooey sidekick to mac n cheese, nachos and cheese, and grilled cheese yo? Enter Nutritional Yeast or ‘Nooch’

Nutritional yeast is an inactive yeast made from sugar cane and beet molasses. It’s then heated and dried and crumbled into flakes or is sometimes powdered. Learn more about nutritional yeast and grab the recipe for nachos here.


10.  Roasted chickpeas instead of croutons or of chips

Toss them in a bit of oil and your fav spices and roast in the oven. Chickpeas are high in fiber so will keep you full in between meals. For more healthy snack ideas check out these ideas.

11.  Dates instead of honey or other sugars

Dates are a great natural sweetener that you can toss in your morning smoothie. They also have the added benefit of fibre which is important for keeping you regular and is also essential for weight loss.



Eating and living healthy is more confusing than ever. 

Learn which healthy foods to stock in your kitchen to whip up quick health meals in this FREE guide! 





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