FOOD SWAP - Beginner's Edition
- Aly Austin
- Jul 11
- 5 min read
GREEK YOGURT vs SOUR CREAM
Plain Greek yogurt has on average 20 grams of protein when compared to 3 grams in your usual sour cream. On top of that, Greek yogurt has good-for-you amounts of zinc and B12, while being lower in calories, fat, and cholesterol than sour cream. The natural thickness of the Greek yogurt helps curtail hunger, and it naturally fulfills the "cold and creamy" craving we get when eating meals using sour cream.
Easily do the swap by thinning the Greek yogurt with a little lemon juice (or almond milk or even water if you're sensitive to the slight lemon flavor).
On Mexican/Spanish dishes: mix with lime juice and cumin and top with cilantro!
On baked potatoes: mix with nutritional yeast (cheese flavor) and stir the chives right in!
In soups or stews: just spoon it right on top! So perfect on lentil stew or a curry!
QUINOA vs WHITE RICE
Quinoa is a "complete protein", meaning it contains all 9 essential amino acids. While providing about 8 grams of protein and 5 grams of fiber per 1 cup cooked, quinoa also contains potassium, zinc, magnesium, and folate and has been shown to have a low GI (glycemic index) for those watching their sugar fluctuations. On top of all this, quinoa is naturally gluten free!
Its natural flavor can be left alone if you don't want to interfere with other ingredients, or you can add almost anything to it to go to Flavor Town!
Mexican/Spanish dishes: make with chicken broth and cumin
Indian/Middle Eastern dishes: make with veg broth, ginger, garam masala, turmeric
Chili and "rice": make with beef broth, paprika, cumin
Asian dishes: make with chicken broth, ginger and top with liquid aminos after cooked
POPCORN vs POTATO CHIPS
Popcorn (without all of the "butter" syrup or flavors) contains less fat, salt, and calories than plain potato chips, and can offer the benefits of natural whole grain and fiber (3 times the amount of potato chips).
To mix things up a bit, try getting an old-fashioned popcorn maker, use coconut oil and sprinkle in some seasonings when cooking. Below are some killer ideas! Whatever you do, do NOT use microwave popcorn bags.
FRIED vs GRILLED FOODS
Obviously fried is only OK in an air fryer, where there's no submerging a protein into fatty oil, which increases fat and oil intake. I'm not sure what to add here, except, when grilling proteins, do it low and slow.
Heating proteins too quickly over an open flame can produce PAHs (Polycyclic Aromatic Hydrocarbons) which can occur when fat drippings come into contact with open flames, HCAs (Heterocyclic Amines) which are carcinogenic compounds released when chemical reactions occur between amino acids, sugars, and creatine in muscle meats.
PROCESSED CEREAL vs OATS
Cereals tend to be processed and can contain large amounts of additives like food coloring and sugar, while some are even banned in other countries due to their toxic qualities!
Steel-cut and rolled oats are complex carbs, whole grains, full of fiber, and even contain some protein! Even better, you can control the ingredients and build the perfect meal when adding in all of the goodies!
Depending on your health goals, choose the ingredients that are right for you! Fresh berries with antioxidants, nuts containing healthy fats, and chia seeds for fabulous fiber and nutrients can all turn a simple food into a completely healthy well-rounded meal.
SMOOTHIE vs MILKSHAKE
Much like oats, smoothies can be built around your health goals and taste preferences. Yes, maybe green isn't your thing and the milkshake is your visual preference, but guess what?? You can make a white smoothie that is TOTALLY healthy for you, using plain Greek yogurt, almond or oat or coconut milk, coconut flakes, and banana. MmmmmMMMmmmm.
Milkshakes contain huge amounts of fat, sugar, cholesterol, and tend to be even more processed when you don't make them at home where you control the ingredients. Even at home, they just aren't more bang for the buck.
DARK GREENS vs ICEBERG & ROMAINE LETTUCE
If you're going to eat a leaf, why not get something out of it?? Whether in salads, on a sandwich or burger, in a slaw, you 100% are in control of getting nutrients out of your 'lettuce'. Spinach and arugula (to me) are the easiest swap in salads and spinach by far is so versatile in that you can toss some in almost any meal you are cooking (I use my leftovers from a salad and just empty what's left in the container into my pot or pan).
Spinach contains iron and vitamins B and C, is flavorful but not overpowering, and can be eaten raw or heated. Arugula has a lovely pepper flavor and contains vitamins A, C, and K, along with iron and folate. It holds up well to heat so is easily used under a protein like salmon when plated but is SO GOOD in a salad with goat or feta cheese, pomegranate seeds, and EVOO. Kale is good raw if chopped, since it is a bit chewy, while collard or mustard greens are wonderful stewed. The options are limitless.
SOURDOUGH vs WHITE BREAD
Sourdough bread is created through a slow fermentation process and therefore is easily digestible with vitamins and minerals more absorbable. Due to the natural fermentation, lactic acid bacteria are born, which break down the often-undesirable carbs found in white bread. Polyphenols are present, assisting our gut microbiome and sourdough's slowed digestion helps those trying to manage their blood sugars.
Shelved white bread found in stores also commonly are found to be ultra processed and may contain potassium bromate which makes the loaves bigger....and is listed as a possible carcinogen when consumed. Breads containing potassium bromate have been banned outside of the US by the way.
Eating is an even MORE enjoyable experience when doing so makes your body happy! Put down the poison and give your body what it needs! Don't put better gas in your car than food in your body, y'all!
Eat well, stay Feral.
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