To welcome the start of Winter, I’m turning my favorite Winter foods into better for you options. #swaplife
HERE ARE 9 WINTER SUPER SWAPS…
Drop: Egg Nog
Swap: Golden Milk
How to: Heat 8 oz unsweetened milk, 1/2 tsp ground turmeric, 1/2 tsp ground cinnamon, 1/4 tsp ground ginger & a pinch of black pepper. Pour into a festive mug & stir in 1 tsp honey. Drink as is or add your favorite rum or whiskey.
This swap saves about 150 calories, has no white sugar (uses honey instead), and has the anti-inflammatory benefit of turmeric. Read more about the magical benefits of golden milk here.
Drop: Cinnamon Roll
Swap: Oatmeal w/ Cinnamon + Coconut Butter Swirl
How to: Add 1/2 tsp cinnamon to 1/2 cup of hot oatmeal. Top w/ swirl of coconut butter (a spread made from whole coconut & tastes like frosting!)
Same ooey gooey texture & taste, yet you save 45g of added sugar and get a boost of whole grain fiber.
Drop: Chicken Noodle Soup
Swap: Chickpea Noodle Soup
How to: Use your favorite chicken noodle soup recipe & swap chicken to chickpeas.
Adding chickpeas instead of chicken adds plant-protein and gut friendly fiber.
Drop: Mulled Wine
Swap: Chai Wine
How to: Brew chai tea (1 tea bag in 4 oz hot water). Then add 2 oz red or white wine. Optional: Add clementine slice & cinnamon stick.
Using mostly chai tea & only a little wine is great when you want the wine vibe without the hangover. Plus it’ll save you ~100 calories.
Drop: Lasagna Noodles
Swap: Butternut Squash Slices
How to: Use your favorite lasagna recipe & swap HALF the lasagna noodles with 1/4 inch slices of raw butternut squash. Use your knife skills or a mandoline if you have one.
Squash has fewer calories and more nutrition, such as skin boosting vitamin A, than white lasagna noodles.
Drop: Meatballs
Swap: Lentil Meatballs
How to: Use your favorite meatball recipe and swap HALF beef for the same amount of cooked lentils. *Time saver: Buy pre-cooked lentils sold in the produce section of many grocery stores.
Lentils add plant-protein, filling fiber & powerful disease fighting compounds called polyphenols.
Drop: 1/2 Cup White Sugar
Swap: 1/2 Cup Mashed Ripe Banana
How to: Use 1/2 cup mashed banana in place of 1/2 cup sugar in holiday recipes such as cookies, cakes, and brownies.
This swap saves over 250 calories and 100 grams of added sugar! Plus it adds potassium, an electrolyte needed for healthy nerves & muscles.
Drop: 1/2 Cup Butter
Swap: 1/2 Cup Cauliflower Puree
How to: Use 1/2 cup cauliflower puree in place of 1/2 cup butter in holiday recipes such as cookies, cakes, and brownies.
This swap saves almost 800 calories and over 90 grams fat! Plus it adds a healthy dose of immune boosting vitamin C to the recipe.
Drop: 1/2 Cup White Flour
Swap: 1/2 Cup Pureed White Beans
How to: Use 1/2 cup pureed white beans in place of 1/2 cup white flour in holiday recipes such as cookies, cakes, and brownies.
This swap adds plant protein and 3X more fiber!
