9 Fall Super Swaps

To welcome the start of Fall, I’m turning my favorite Fall foods into better for you options. #swaplife

HERE ARE 9 FALL SUPER SWAPS…

Drop: Pasta
Swap: Spaghetti Squash
How to: Cut squash in half, scoop out seeds & roast at 400F for 45 min, flesh side down. Let cool then scrape w/ a fork to get spaghetti noodles!

Swap to spaghetti squash to get beneficial antioxidants such as skin-boosting vitamin A & immune-boosting vitamin C.

Drop: Apple Cider
Swap: Apple Tea
How to: Brew yourself a cup of apple flavored tea when a sweet tooth strikes. Choose organic brands since they won’t have artificial flavors.

Apple cider contains 30g of sugar per cup, apple tea contains NO ADDED SUGAR.

Drop: Pumpkin Flavored Syrup
Swap: Real Pumpkin Puree in Coffee
How to: Using a hand frother, blend 2T of pumpkin puree and a splash of unsweetened coconut milk into coffee. Top w/ cinnamon.

Pumpkin flavored syrup adds over 20g of sugar to a small coffee drink. Using real pumpkin has NO ADDED SUGAR and contains vitamin A for healthy skin and fiber for digestive health.

Drop: Cream in Soup
Swap: Pureed White Beans in Soup
How to: Puree white beans in the blender and add to your favorite soup in place of cream.

Adding beans instead of cream adds plant-protein & filling fiber.

Drop: Kettle Corn
Swap: Pumpkin Spice Popcorn
How to: Top freshly popped popcorn w/ a mist of oil and sprinkle of pumpkin spice seasoning.

Seasonal spices like cinnamon + nutmeg aka sugar swaps trick your tongue into thinking you are having something sugary but you’re not.

Drop: Pumpkin Bread
Swap: Pumpkin Oatmeal Bowl
How to: Add 1/4 cup of canned pumpkin puree to 1/2 cup of hot oatmeal. Top w/ pecans & a drizzle of maple syrup.

Swap to a pumpkin oatmeal bowl to save 25g of added sugar and get a boost of whole grain fiber.

Drop: Caramel Apple
Swap: Apple Nachos
How to: Put apple slices on a plate and drizzle with peanut butter, unsweetened coconut flakes, and cocoa nibs.

Typical caramel apples contain corn syrup, sugar, and artificial flavor. Swap to apple nachos for a naturally sweet snack w/ NO ADDED SUGAR.

Drop: Croutons in Salad
Swap: Pumpkin Seeds in Salad
How to: Top salads with roasted pumpkin seeds as a crunchy garnish.

Pumpkin seeds contain immune boosting zinc which makes them a smart salad topper especially during cold & flu season.

Drop: French Fries
Swap: Baked Root Veggie Fries
How to: Cut veggies into fry shapes, toss in olive oil, sea salt & pepper. Bake at 400F for about 20 mins, then broil for a few mins until crisp. Potatoes are a root veggie & taste great baked w/ their other root veggie friends like sweet potatoes, parsnips, carrots, beets, turnips, and rutabagas!

Parsnips & carrots are my fav, but you can try turnips & rutabagas, too.