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8 of my Favourite Healthy Food Swaps

As someone who has spent a lot of time healthifying recipes I have definitely come across a few good swaps to help up the nutrition of some of my less healthy faves.

If you’re reading this, it’s because you have an interest in nutrition, fitness or both. I’m not going to insult you by explaining that you shouldn’t be eating cheeseburgers and doughnuts.

Instead, below is a much more useful list of  food swaps that you may not yet have considered on your healthy eating journey to help you cut out some bad stuff without compromising on taste.


Avocado or Greek Yoghurt for butter in baking

Avocado and greek yoghurt would have to be two of my favourite foods. Not only are they delcious but they are seriously versatile. The creamniess of avocado or greek yoghurt can be perfect as a butter substitute in some of your baking faves.


Zoodles for noodles or pasta

What did we do before zucchini spiralisers, I am not sure. Zoodles are a perfect way to up your veggie count for the day and to add some bulk to your favourite pasta dishes without carb-loading too much. If you want to up the comfort factor, I love this Turkey Bolognese.


Leftovers + Baked Eggs


Cauliflower for rice or couscous

Cauliflower is one damn versatile vegetable and it's latest talent to grace the world is as a rice substitute. As far as vegetable substitutes go, I think it is the closest to the real thing.


Coffee for dandelion tea

Don't get me wrong I love my coffee and it can have a place in a healthy diet. However, jugging down some caffeine to help you through the 3pm slump can reek havoc on your sleep. I like to swap it out for some dandelion tea, it has a similar taste satisfying all my coffee cravings.


Beans for butter and flour in brownies/blondies

Now this one might sound a little strange but it is actually delicious. Blended up black beans or chickpeas are a great addition to your fave brownie or blondie recipe to up the protein and fibre. I love these Black Bean Cookies.


Double Chocolate Black Bean Brownies (2 of 1).jpg


Refined sweeteners for stevia

Hands up if your have fallen into the trap of healthy treats that actually contain as much sugar as the not so healthy version? I like to use stevia in my baking instead, it doesn't spike your blood sugar like refined sugar and some of the popular unrefined sweeteners like agave and rice malt syrup.


Store bought bliss balls/muesli bars for homemade

Like with the unrefined sweeteners, healthy store bought protein bars/bliss balls are usually mostly dates instead of protein. I prefer to make my own at home so I can control how much sugar is going in, or I love having some of my Fit Mixes for some afternoon snacks in a flash.


Frozen veggies for extra fruit in smoothies

Smoothies are a great way to get in some extra veggies at breakfast time without your tastebuds even realising it. I'm talking more than just adding in some spinach, think frozen zucchini, sweet potato and cauliflower. They are a great way to add a bit of bulk without the sugar hit. Why not try this delicious Blood Orange Smoothie Bowl with a hidden veggie.


Blood Orange + Vanilla Smoothie Bowl


What are your favourite food swaps? Let me know in the comments below!


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Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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