10 super easy kitchen swaps to make your meals more nutritious


Recently in my daily health tips over on Insta stories (yes, there is a new tip every day!) I shared a super easy kitchen swap to make recipes healthier. You all said that was super useful to you, so here we go! My top 10 kitchen swaps to make any recipe more nutritious:

1. White sugar to coconut sugar

This was the original tip, and I will kick off this list with it, because I love it so much. Literally any recipe that calls for white (or brown) sugar can be made with coconut sugar. You can substitute it in a ratio of 1:1, it does not taste coconutty, but because it is less refined it packs much more minerals and vitamins into your dish. Yes, of course it is still sugar, and we shouldn't be eating it all day every day... but isn't that the case for everything?

Check out these gingerbread cookies made with coconut sugar.

2. White flour to whole wheat flour, spelt flour or oat flour

One of the easiest ways to up your nutrient intake is to take any baking recipe and use whole wheat flour instead of white flour. You can usually do this in a ratio of 1:1 without screwing up the texture too much. Sometimes you may need to add an extra splash of liquid. Even better, use spelt flour instead for a less refined and modified grain or use oat flour for a gluten free version. I love using oat flour, because it still makes baking a success, although your texture may come out slightly flatter and grainier. Play around with this one, but for sure whole wheat and spelt are great first options!

Spelt flour to make pizza dough a success!

3. White rice to brown rice

Rice is a staple food for so many countries, and switching from white to brown rice is a no brainer. Brown rice takes slightly longer to cook, and you need the ratio of 1 cup rice to 2 cups water (instead of just 1 cup of water with white rice). The bonus is that brown rice fills you up a lot due to the high fiber content, so you don't even need that much of it!

Brown rice burger patties anyone?

4. White paste to whole wheat or other grain pasta (try quinoa, brown rice, chickpea, etc)

Another staple food that can easily go from super refined to a much more nutritious meal. There are so many wheat free pasta options out there, try them out, and see which ones you like. Some are a hit and miss, but whole wheat is definitely always an easy option, that will give you the same texture for your dish. When you try to do this with kids, I always suggest to do half white and half whole wheat pasta first to slowly fade them over to the full whole wheat pasta dish.

Brown rice pasta with butternut squash tomato sauce is a match made in heaven

5. Canola oil (or other refined oils such as peanut, soy, cooking oil, etc) to virgin coconut oil, cold pressed sesame oil or extra virgin olive oil

This is a super easy swap to make any recipe more nutritious and less inflammatory for your entire body. Refined oils are one of the worst culprits for aging our cells faster, as well as have effects on obesity, heart health, gut health, digestion, and so much more. Recently I received a new cook book and the salad dressings called for canola oil (Autocorrect just switched this to cannon oil, which is hilarious, since in my 4 week health kickstarter program I always explain refined oils as little bombs that injure our arteries :-)). A super easy swap to either sesame oil (for Asian cooking) or extra virgin olive oil (for any other cuisine) make the salad so much healthier in an instant. You can even sauté with extra virgin olive oil. For higher temperatures, use sesame or coconut oil. Coconut oil is especially great for baking, and only give your end product a slight hint of coconut taste. Give it a try!

Macadamia ginger cookies with 3 of our top ingredients from this list: coconut sugar, coconut oil, and oat flour!

6. Refined coco powder to raw cacao powder (also cacao nibs for refined chocolate chips)