9 Healthy Food Swaps

9 Healthy Food Swaps


Cauliflower Mash

Cauliflower is so good for you, but alone can be hard to stomach when you’re used to processed foods.

Mashed cauliflower was one of my first tries, and I could not believe how much it reminded me of mashed potatoes. I would even say now that I like it better.

Since that time, I’ve discovered that you can also “rice” cauliflower (using a cheese grater or shredding blade on your food processor) and sub it for rice in everything from sweet and sour chicken to sushi.

You make pizza base and breadsticks too.

A good way to get more veggies and lowering calories for weight loss.

Banana Ice Creamfrozen banana ice cream

Did you know that if you puree a banana and freeze it, it has the consistency of ice cream? You can also mash it and sub it for sugar and oil in recipes for cookies and other baked items. Personally, I will eat a banana as-is when I’m craving any sweets, and it always does the trick.


Nuts and Seeds For Croutons

Next time you make a salad, instead of croutons, try a handful of pine nuts, walnuts, sliced almonds, or pumpkin seeds. These heart healthy fats will satisfy your crunch craving without adding empty calories.


Black Beans for Flour

Pureed black beans can be subbed out for white flour in baking recipes, like in the pictured black bean brownies. Black beans are high in protein, fibre, and taste compared to white flour which is calorie dense and nutrient sparse.


Crushed Brown Rice Cereal for Breadcrumbs

Coat fish, chicken, mushrooms and anything else you like “breaded” with crushed brown rice cereal. Brilliant!


Quinoa For Pasta   quinoa recipe

Quinoa is a whole grain that is also relatively high in protein. When cooked up it is fluffy and nutty, an amazing sub in your pasta recipes.



Coconut Milk for Cream or Whipped Cream    Chocolate-Coconut-Milk-Whipped-Cream


Full fat coconut milk in a can has the same consistency as Cool Whip. Add a little honey, cinnamon, vanilla, etc. for flavour and serve! Way better than the processed stuff, which can contain trans fats







Lettuce Leaves For Tortillas or Wraps  teriyaki_pork_lettuce_wraps_hr (4)

Using any sort of head lettuce (go for darker varieties for the best nutrition) as a wrap or in place of a tortilla is a superb way to get more greens in while cutting calories if you’re trying to lose weight. My favourite is to use a collard green leaf and wrap meat, veggies, and avocado up like a burrito.



Mashed Avocado For Mayo  

Using mashed avocado in tuna, chicken, crab, or shrimp salad instead of mayo will give you more fibre, nutrients, and healthy fats than mayonnaise. In my opinion, it tastes way better too. Add a splash of lime juice for even more flavour.