Smart Swaps

I don't know if you guys have realized yet, but I love food. Like really love it. Like think about it all the time. Most people think that eating healthy has to be boring and bland. So not true. You can still eat all your favorite things, just healthier versions. Even with my sweet tooth that cannot be satisfied, I really crave healthy food all the time like broccoli and sweet potatoes and asparagus (call me crazy but I love em). Even when you eat out, simple little healthy changes can make a huuuge difference (if you don't believe me, look up Eat This Not That). I think it's important to realized that small steps really do add up towards a healthier life and teensy tiny little changes make a big difference. So try a few of these swaps and take some baby steps to a healthy and tasty life.

Instead of:
White pasta,
Try:
Whole wheat pasta with shredded veggies. I've already briefly mentioned that your body needs carbs to function, but it needs the right kind of carbs. White breads, pasta and rice are quickly broken down in your body and cause a rush of energy to your body. Your body produces insulin and takes care of this extra energy. This causes energy highs and then crashes later. Whole grains like whole wheat, brown rice, oatmeal, and other grains, are more complex so they're broken down slowly and your body gets a steady stream of energy so you don't feel those highs and lows. Whole grains also contain more nutrients and fiber than their refined counterparts so they keep you feeling fuller longer. So next time you are craving some spaghetti, boil up half a portion of whole grain pasta and shred some zucchini or spaghetti squash to use in place of the other half. It will slash calories and add fiber, vitamins, and flavor!

Instead of:

Artificial sweeteners,

Try:

Maple syrup, honey, real raw sugar, brown rice syrup, agave nectar. Read a few posts back to learn about the dangers of artificial sweeteners (they make you fat and can cause major health problems!). In recipes, sugar isn't just added for sweetness. It's necessary for texture and to hold ingredients together. You can't accomplish that with yucky fake chemicals. When baking, you can try the recipe with 1/4 less of the sugar that the recipe calls for or use an even more natural substitute like brown rice syrup. Not only do the alternatives I listed come closer to nature, they contain more nutrients than plain old table sugar. They also add complexity and flavor to your dishes. 

Instead of:

Store-bought juice

Try:

Water flavored with real fruit, unsweetened tea, homemade juice, sparkling water with just a little juice. Fruit really is nature's candy and is filled with vitamins and fiber. The problem with premade juice is that, even when it's 100% juice, you may be getting cheap filler juice that's loaded with sugar, and you lose the fiber of whole fruit when you just drink the sugary juice. Most juice contains white grape juice or apple juice concentrate to add a lot of sweetness for a little money. These two juices contain much more sugar than most fruit juice. It's a manufacturer's way of making a product that tastes good without spending the money on healthier ingredients. If you have a juicer at home, you can make your own juice with veggies and fruit so you can control the ingredients and make a more nutritious juice. Try watermelon and lime or carrot, apple and ginger. Plain old water can be boring sometimes, but it's necessary to keep your body hydrated and happy. Try making it a little fancier with some sliced cucumbers and fresh mint leaves or some citrus slices. Unsweetened tea is tasty and can actually boost your metabolism and has zero calories. If you do buy juice from the store, mix it with some sparkling water to cut down on the sugar and calories.

Instead of:

Canola oil,

Try:

Olive oil, safflower oil, coconut oil, peanut oil. Have you ever seen a canola growing? Probably not. Because it's a made up word, not a plant. Canola oil is made from a plant in the mustard family that is highly processed to make it not poisonous for us to eat. It was originally an oil used for fuel, but because it is so inexpensive to produce, it has become highly prevalent in our food and even disguised as a health food. More natural oils, that are not manufactured with hexane and then bleached, are much safer for us to consume. Olive oil is best when unheated. It has a lower smoke point so it breaks down when heated. Try it in salad dressings or drizzled over bruschetta or into pestos and hummus. Coconut oil adds stability to vegan desserts and a tropical flavor and can withstand high cooking temperatures. Safflower and peanut oil can also stand up to very hot cooking and are good for sauteeing or baking. Also, look forward to a future post on homemade beauty products that use these oils.

Instead of:

Iceberg or Romaine Lettuce,

Try:

Spinach, kale, or arugula. Iceberg and romaine are the usual standbys for most people's salads but besides adding volume, they don't really add much else. While they are low in calories, they are also pretty low in vitamins. Iceberg especially is mostly water. You can add tons of vitamins and nutrients, not to mention flavor, by switching it up to another kind of green. 1 cup of spinach, for example, has just 7 calories, but your entire recommended daily intake of Vitamin K, plus Vitamin A and folate. Kale is even better. 1 cup has 5 times your daily intake of Vitamin K, plus 2 times your daily intake of Vitamin A. Raw kale can be a little bitter though, so I suggest mixing a few different kinds of greens together. Or you can lightly steam it, or spray it with a little olive oil and bake it into kale chips! Or you can try my yummy warm kale salad with sesame dressing:

Warm Kale Salad
4 cups kale, stems removed, cut into strips
1 cup shredded carrots
1 cup shredded purple cabbage
2 oranges, segmented

For the dressing:
1/4 cup olive oil
1 tbsp sesame oil
1/3 cup rice wine vinegar
1 tsp dijon mustard
1 tsp agave nectar
1 tbsp sesame seeds
1/4 tsp black pepper

For the dressing, Mix everything except the oils. While whisking, slowly pour in the oil. This will help hold the ingredients together and keep them emulsified (the mustard helps with that too). Toss the salad ingredients in the dressing and warm it up in a large pan over medium-low heat for about 4 minutes. The kale will get bright and pretty and a little bit softer. Just be sure not to overcook it and make it into a stringy mush. Not yummy. This is yummy! :)