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Three Foods to Swap Out

Three Foods to Swap Out

Swap out these foods with these healthy options

Making your own bread or buying it fresh from your local bakery is a healthier decision than buying commercial bread.

Wouldn’t you love to eat the same amount and lose weight? By swapping out foods with healthier options you can now eat the same amount, and benefit your health.These foods will help you be healthier and feel better both in the short and long term. Here are three foods to swap out with healthier options.

Throw out any whole milk, cream, and half and half you have. Check the nutrition facts and you’ll see it is completely full of fat and high in calories. Instead try using these three milk products: skim, soy, or almond milk. Skim milk is low in calories and fat. Soymilk has the same benefits as skim, in addition to a higher calcium and protein intake. Silk has various types of soymilk such as organic, chocolate, and light. Almond milk is purely made out of almond grounds and water;It has no soy, saturated fats, and cholesterol. It’s high in protein and low in calories, which is essential for a balanced diet needs.

Another food to swap out is commercial bread. Take the extra step and buy a loaf from your local bakery. Here’s a tip: keep the bread in the freezer, and toast the slices whenever you want some. Commercial bread is loaded with harmful emulsifiers to make it last longer. You can even make your own bread if you want to, no need to buy a bread machine.

Buy coconut oil instead of olive oil. Although the nutrition facts read similar to olive oil, the benefits are greater than coconut oil. Dr. Oz reported that it could help boost your immune system, reduce cholesterol, keep a balanced weight, and help your skin and hair. When cooking with it, you don’t need to add as much either.

All of these products are available in your local grocery store or a few short steps away. Lead a better lifestyle and improve your healthby taking advantage of these easy food swaps.


14 Best Butter Substitutes for When You Run Out of the Good Stuff

It happens! But there's a sub out there for every situation.

Is there anything butter can&rsquot do? It&rsquos a magical ingredient that makes so many foods totally irresistible, especially lots of Ree Drummond's recipes. (Try her decadent Baked Mashed Potatoes with Crispy Shallots, easy Sweet Cinnamon Scones, and spicy Grilled Corn With Spicy Bacon Butter, for starters.) To say that the dairy product holds a special place in her heart would be an understatement. "I love butter. This is a fact that is well established, well known, well proven, and well demonstrated," Ree says. "My fridge is filled with not sticks of butter, but pounds. I wouldn&rsquot want to live in a world in which butter didn&rsquot exist." Amen.

But. what if you just happened to be out of butter? Gasp! Don't worry&mdashjust write it at the top of your grocery list in big, bold letters (😂), and check out the easy butter substitutes ahead. It might not have slipped your mind, though: If you're avoiding dairy due to a vegan diet or lactose intolerance, there are plenty of butter swaps for all kids of situations.

Making buttery Shortbread Cookies, for instance? Vegan butter substitute baking sticks might be able to fill in for the real deal. But that's not your only option. Depending on your needs, you'll find all sorts of reliable alternatives on this list, like olive oil, coconut oil, and margarine. Note that some will add a slightly different flavor to the finished product, but read through all of them to choose which one is right for you!


MAKE A HEALTHIER PIZZA CRUST

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Calling all pizza enthusiasts who just can't quit the carby addiction! If you're looking for a lighter option with the same great taste, here's your answer! By making a crust out of cauliflower, you're lowering your carb intake and cutting back on gluten and refined grains. This white veggie wonder is light and crispy with a similar bite to thin crust pizza. To make it, you'll just need 1 head of cauliflower finely processed, 1 cup of cheese (mozzarella and parmesan), 1 egg, and a mix of herbs! Expert tip: The key to making this without getting a soggy crust is to drain all the water from the cauliflower before mixing. Check out these 32 Kitchen Hacks for Healthy Eating for more helpful tips!


38 Simple Food Swaps That Could Change Your Life

This list makes it almost too easy for you to get healthier.

Whole grains for white, quality for quantity, Wii Fit for Mario Kart&mdashjust one smart swap can pave the way to a healthier and happier life. So we decided to go all out and provide 38 "this for that's." Now there are no excuses when it comes to making healthier food choices!

1. Cook instead of eating out. Even if you try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than you planned for. Trust your inner Top Chef skills, and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

2. Eat whole fruit instead of drinking fruit juice. A glass of O.J. contains very little of the pulp or skin from an orange&mdashand none of the fiber content. Skip the glass, and go with the whole piece of fruit to reap the full nutritional benefits of this sweet, healthy snack (and save some calories while you&rsquore at it).

3. Pan-fry food instead of deep-frying it. Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it'll be just as tasty!

4. Buy local produce instead of supermarket veggies. Take a trip to the farmer's market instead of Walmart's produce aisle. According to the USDA, locally produced fruits and veggies that are in-season may be more nutritious. And it supports local farmers, too!

5. Use oil and balsamic instead of processed dressings. Ever flip that dressing bottle around and see a million ingredients listed? Think "less is more," and lightly dress a salad with some olive oil and balsamic vinegar&mdashno additives included!

6. Eat raw spinach instead of iceberg lettuce. Let's be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can't go wrong!

7. Use Greek yogurt instead of sour cream. Crave sour cream in your burrito? To get that same creamy coolness, add a dollop of plain Greek yogurt. You'll amp up the protein and slash the fat.

8. Sprinkle cinnamon instead of sugar. Here's a spicy suggestion: Use cinnamon instead of sugar packets to heighten the flavor of coffee without adding extra calories. Try it in oatmeal, too!

9. Choose salsa instead of cream-based dips. Dip chips into this fiery, flavorful alternative to cheesy spreads to get extra nutrients for fewer calories.

10. Eat frozen grapes instead of a Popsicle. It's like eating bite-sized Popsicles with no added sugar!

11. Drink sparkling water instead of soda. Try a fun flavor like lemon-lime or even vanilla if you don't like straight soda water.

12. Top pancakes with fresh fruit instead of syrup. There's nothing like a good stack of pancakes every now and then. Cut calories by skipping the maple syrup.

13. Snack on air-popped popcorn instead of chips. Craving something salty? Air-pop some popcorn, and add a dash of salt&mdashthree whole cups is only about 100 calories. That's way more satisfying than six greasy chips.

14. Order red wine or beer instead of a margarita. You'll drink about half as many calories.

15. Choose brown rice over white. White rice is stripped of many essential nutrients (like fiber).

16. Choose whole-wheat pasta. Unlike regular pasta, whole-wheat pasta has a nutty flavor that&rsquos filled with antioxidants and fiber.

17. Eat oatmeal instead of sugary cereal. Options like Cap'n Crunch and Frosted Flakes are filled with sugar, while oatmeal boasts heart-healthy benefits.

18. Bike to work instead of driving. Obviously this won't work for everyone, but if your office is only a few miles away, bike to work to boost endorphins before the workday starts! (Paying for gas is no fun anyway.)

19. Pack a lunch instead of eating out. Bonus: That vending machine will look far less appetizing after you eat the meal you pack.

20. Eat at least three times a day instead of skipping meals. When you don't make the time to squeeze in a midday meal, you end up feeling tired and grouchy&mdashand you set yourself up for overeating later.

21. Use mustard instead of mayo. For tomorrow's turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread.

22. Spread avocado on bread instead of butter. Add a dash of sea salt and some sliced tomato for a great midday snack.

23. Choose lean meats instead of fatty ones. For a boost of protein without the fat, choose lean meats like turkey and chicken over pork and beef.

24. Opt for marinara sauce instead of white sauce. We doubt penne a la vodka is made with Grey Goose, so the extra calories in white sauce aren't worth it.

25. Get a doggy bag instead of overeating. To avoid eating more than planned, ask the waiter to wrap half of it up before it even gets to your table.

26. Chew slowly instead of quickly. What's the rush? Studies show people who eat faster consume more calories.

27. Eat at the table instead of in front of the TV. Dining in front of the television can lead to serious overeating.

28. Eat breakfast instead of sleeping in. It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast&mdashit may help jumpstart your metabolism and wake you up before you head to work.

29. Order black coffee instead of a latte. If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn't worth the calories (or cash).

30. Choose toast instead of a bagel. A single bagel can be the caloric equivalent of five slices of toast, so fight that craving and enjoy a slice or two of whole-wheat bread instead.

31. Use a medium plate instead of a large one. Smaller plates (about eight to 10 inches in diameter) can save you more than 20 percent of the calories you'd eat in a larger-plate-sized serving.

32. Eat cereal from a bowl instead of a box. A few mindless handfuls of cereal can turn into more than a bowl-sized serving.

33. Eat hard-boiled eggs instead of fried eggs. Who needs extra grease in the morning? Drop some eggs in boiling water, and cook them up for a protein-packed breakfast.

34. Eat with chopsticks instead of a fork. It may be a challenge, but it'll stop you from speed-slurping those noodles.

35. Go grocery shopping when you're full instead of when you're hungry. People spend more when they shop hungry&mdashand choose less healthy foods.

36. Stop when you're full instead of when you clean the plate. A plate half-full means more leftovers and fewer calories!

37. Eat raw nuts instead of nut butter. Nut butters contain more fat and sugar than raw nuts. Plus, it's easy to overeat peanut butter.

38. Nap instead of sipping on an energy drink. Energy drinks can pack as much sugar as six doughnuts, while catnaps are always calorie-free.


15 Easy Gluten Free Swaps for Your Favorite Foods

1. Swap in Coconut Aminos for soy sauce.

Soy sauce contains wheat gluten. Rather than opt for a gluten-free tamari or soy sauce, try a soy-free and gluten-free alternative like Coconut Aminos (I suggest buying online – it’s $1-2 cheaper than grocery stores). Derived from coconuts, Coconut Aminos has raw enzymes and up to 14 times the amino acid content of soy sauce. Plus, it’s low glycemic and relatively low in sodium compared to soy sauce. Coconut Aminos is fantastic as a substitute for soy sauce in stir-frys, dipping sauces, and sushi.

Be careful with Asian foods though. Sushi, for instance, may seem gluten free but the rolls with sauces and deep-fried in batter most likely contain gluten. The same goes for rice noodles in Vietnamese and Thai dishes. The noodles themselves may be gluten free but not the sauces. Be sure to ask the restaurant before ordering.

You can also make your own Soy Sauce Alternative – it’s an easy recipe.

2. Swap in gluten-free flour for regular all-purpose white or whole wheat flour.

Gluten-free cooking and baking requires a few adjustments to yield recipes that are similar to their gluten counterparts. A reliable all-purpose gluten-free flour mix is essential in every gluten-free kitchen. You can make your own or buy gluten-free flour online. Opt for sprouted gluten-free flours for better digestibility.

3. Swap in homemade gluten-free breads, tortillas and baked goods for white or whole wheat breads and baked goods.

Why not just buy gluten-free breads at the store? These products usually contain more fillers and preservatives than their gluten counterparts. Not to mention they usually cost 2-3 times MORE than conventional white or whole wheat breads. For instance, a 12-oz. loaf of gluten-free bread in a grocery store costs anywhere from $6 to $9. A loaf of 16-oz. white bread costs about $3.

Make your own gluten-free bread for WAY less. You can also make your own gluten-free flour tortillas (or opt for organic corn tortillas), gluten-free banana bread, gluten-free muffins and much more.

4. Swap in lettuce for burger buns, taco shells and tortillas.

There’s a famous fast food burger chain in Southern California known for it’s “double-double burgers”. It’s a favorite in my family – not only because the chain uses grass-fed beef and fresh-cut (not frozen) french fries – but also because they easily accommodate gluten-free customers with a lettuce bun – known as “protein style”.

Borrow this idea for your home. Grill up some grass-fed burgers and use lettuce as the bun. Include toppings such as grilled onions, avocados, nitrate-free bacon and raw or organic cheese for a filling meal without the gluten.

Lettuce is an excellent replacement for Mexican dishes as taco shells (try this Paleo Fish Tacos recipe) and a wrapper instead of flour tortillas for wraps too.

5. Swap in plain potato chips for flavored chips and snack foods.

Flavored chips and snack foods usually contain seasoning or filler ingredients that are gluten based. While there are some gluten-free versions of these foods available, they still often contain a lot of artificial ingredients and preservatives. Opt for plain or simple potato chips instead. These are usually the cheapest option at the store or you can make your own potato chips with just a few ingredients.

Another option is to make your own grain-free cheese crackers with just one ingredient: cheese. I also like these gluten free goldfish crackers.

6. Swap in gluten-free pasta or vegetable noodles for whole wheat pasta.

There are many gluten-free pastas available. I personally prefer rice pasta, but just be careful as it can get soggy fast. I cook it al dente and find by the time I add a marinara sauce it’s the perfect texture. There are other options like quinoa and corn pasta, but I find that many people who are gluten-free still have a sensitivity to these gluten-free grains. Buckwheat is another option but be sure it’s gluten-free, as the ones I often find in stores have wheat added to them.

You can also make your own vegetable noodles using zucchini or carrots with a spiral vegetable slicer (this one is my favorite). It’s a piece of cake to use. Another option is to bake a spaghetti squash for about 40 minutes (cut in half first lengthwise and remove the seeds). Use a fork to flake the squash and make noodles.

7. Swap in homemade ice cream for flavored ice cream.

Ice cream seems like the last place you’d find gluten, but the versions with cookie dough, cookie bits, candy and other chunky flavors usually have gluten in them. Even plain vanilla, strawberry and chocolate ice creams can have gluten as fillers, thickeners or artificial flavors.

To avoid gluten in ice cream, make your own instead. Freeze a couple of bananas (cut into small chunks before freezing) overnight, then put into a food processor for a few minutes to make your own one-ingredient ice cream. Add a tablespoon of organic almond butter or fair-trade cocoa powder (or both) while the food processor is pureeing the banana for a nut butter and chocolate ice cream. This recipe is a snap – plus it’s dairy and sugar free too.

Here are some other options for gluten-free ice cream and popsicles:

8. Swap in almond butter for whole wheat flour to make cookies.

Gluten-free flour can be used in place of white or whole wheat flour to make gluten-free cookies, but almond butter is another option to use in place of flour altogether. Almond butter is low glycemic and a great option for those avoiding grains. Plus, it yields a chewy, moist texture that makes cookies simply delicious.

9. Swap in gluten-free beer or wine for regular beer.

One thing many people miss when becoming gluten free is beer. Fortunately, there are many gluten-free beers available now – usually made with sorghum, millet or rice. A few are made with barley malt, which is then removed later making it within the allowable threshold to be considered gluten free. There’s even a gluten-free home brewing kit available.

Wine is usually a safe bet as it’s made with grapes not barley or hops (which are gluten based). However, during the winemaking process there could be a chance gluten may be in the glue of the oak barrels to age the wine. This apparently is such a minute amount that it shouldn’t cause a reaction. 1 But you can always look out for wines specifically marked as gluten free to be safe.

10. Swap in homemade broth, stock or soup for the canned versions.

Canned broths, stocks and soups usually contain a high amount of sodium, MSG and gluten as a seasoning or flavor. These products are nutritionally deficient. Make your own homemade broth instead. It’s cheaper, easier and you’ll get a healthy dose of amino acids, collagen and other nutrients. Make a big batch and store in your freezer to use at your convenience.

11. Swap in homemade salad dressings for store-bought salad dressings.

Take a look at the bottle of salad dressing in your refrigerator. Chances are you’ll see ingredients such as modified food starch on the label. Salad dressings (especially creamy dressings) are notorious for containing fillers, thickeners and flavors that are gluten based.

Rather than buy gluten-free salad dressings (which often contain other fillers and preservatives – not to mention are costly), make your own. Olive oil and vinegar is the easiest dressing to make.

Here are some other gluten-free salad dressings feature real food ingredients:

12. Swap in homemade condiments for store-bought condiments.

Like salad dressings, condiments such as ketchup, BBQ sauce, marinades, etc. often contain gluten in the form of thickeners or stabilizers. Gluten-free condiments are available in stores, but often contain a lot of fillers and preservatives.

You can easily make your own condiments with real food ingredients. Here are a few recipes:

    (you can omit the whey – fermenting helps this ketchup last longer in the refrigerator plus fermented foods add nourishing probiotics)

13. Swap in homemade spices and mixes over pre-packaged or boxed spices and mixes.

Pre-packaged mixes for gravy, stir-frys, sauces and even bouillon cubes usually have some form of gluten as fillers or thickeners. Watch out for ingredients such as “modified food starch” on labels. Rather than rely on powdered mixes make your own gravy, stir-fry sauce (Coconut Aminos make a great base) and chicken stock.

In addition, seasoning salts and other spice mixes can contain gluten as well. Look for Himalayan Pink crystal salt or Celtic sea salt and mix with your own spices instead. Make your own taco seasoning for instance with spices you probably already have in your pantry rather than buy a pre-mixed version at the store.

14. Swap in nitrate-free, gluten-free meat for processed meat.

This one is always a shocker. Lunch and deli meat, hot dogs, sausages and beef jerky (as well as turkey and vegan jerky) often have gluten in the form of fillers, thickeners, flavoring (most jerky products contain soy sauce as a flavor) or for texture. Diligently read food labels to ensure the meat products you buy are gluten free, and opt for meat that is nitrate-free, grass-fed and organic.

15. Swap in unflavored coffee and teas for flavored coffee and tea.

Love the flavored coffee drinks at your local coffee shop? Those flavored syrups and creamers, blended shake mixes, spices and toppings may contain gluten. You can ask each individual store for nutrition label information to find out whether your favorite drink is indeed gluten free. Or you can order unflavored coffee and mix in creamer and a natural sweetener. Another option is to brew your own coffee at home and add make flavored coffee creamers or top with finely shredded coconut flakes.

Watch out for flavored teas as well. Most flavored teas are gluten free but a handful do contain trace amounts of gluten. Read nutrition labels to make sure your favorite flavored tea is gluten free or make your own flavors to brew with tea.

Need ideas to make your own flavors for coffee and teas? Here are some delicious, gluten-free recipes:


Sip Seltzer, Not Soda

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Eat This: 12-oz Seltzer with Lemon Slices, 0 calories
Not That!: 12-oz Coke, 140 calories
This Swap Saves: 140 calories

You've sat down for dinner and you're thinking about that soda to quench your thirst. Do yourself a favor and take a pass. You'll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If you'd rather not take it plan, opt for tossing in slices of lemon, lime, or even orange.


35+ Cookout Menu Ideas to Try This Summer

These party-perfect menus are full of grilling recipes, sides, and desserts.

This summer, host the hottest BBQs in town and show off your skills with special cocktails, appetizers, mains, sides, and desserts. No need to fret&mdashwe'll walk you through it. Here, we include a slew of different options which are sure to appeal to everyone, regardless of dietary restrictions. Happy summer!

Feel free to swap in any of your other favorite fruits!

Spiral hot dogs make the backyard classic even more fun.

This crust will blow your guests away.

This salad is unbelievably satisfying.

Don't be intimidated&mdashthese are so simple.

Get the recipe from Delish

These zesty little guys get their flavor from a packet of taco seasoning.

This app might look complicated but we swear it isn't. Plus its a fun twist on the classic pigs in a blanket that's great for a crowd!


Canned fish

6. Veggie Tuna Salad

This salad is packed with protein, beta carotene and vitamin C. It’s the perfect lunch in a crunch and can be served on a bed of fresh spinach leaves or on a halved and toasted English muffin.

7. Open-Faced Tuna Melt

This open-faced sammie is nostalgia in a bite! I gave the classic tuna melt a healthy makeover with fiber-rich whole-grain bread, canned light tuna (canned albacore white tuna is higher in mercury) mixed with light mayo (and maybe some hot sauce for extra heat), and topped with cheese.

8. Wild Salmon and Chickpea Salad

Everybody seems to have a favorite tuna salad recipe, but it is just as easy to create fabulous salads using canned salmon, which has much more omega-3 fats and vitamin D.

Related

Health & Wellness Joy Bauer’s 7-day meal plan for a healthy week


Could you benefit from a guided juice detox? Don’t worry, you’re not in it by yourself - discover our exclusive Food Matters Juice Detox today.

Alongside being a qualified nutritionist and our social media guru, Rachel is Food Matters’ Recipe Developer. She’s forever dreaming up and developing new recipes for the community to enjoy.


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