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14 Clean Eating Ingredient Swaps

14 CLEAN EATING INGREDIENT SWAPS Eating clean is a lifestyle that stresses healthy, whole, unprocessed foods. It's a way of life that maximizes energy and optimizes overall health and can be adapted to fit all routines with some planning and preparation. If you're not ready to jump in the clean eating ways with both feet, try these 14 easy ingredients swaps to cut out the junk and reap the benefits of these clean eats! 1. SWAP OUT CONDIMENTS FOR SPICES When it works: Anytime Benefits: Spices are a zero-calorie, unprocessed way to add flavor to any dish. They also provide antioxidants that improve overall health. 2. SWAP OUT CHOCOLATE CHIPS FOR CACAO NIBS When it works: Cookies, cakes and breads Benefits: Cacao nibs are less processed and considered a superfood offering an abundance of antioxidants and essential vitamins and minerals. 3. SWAP OUT PASTA FOR SPAGHETTI SQUASH When it works: Any pasta dish Benefits: Get an extra serving of veggies instead of processed carbs. Spaghetti squash has fewer calories and is a low-carb substitute with healthy antioxidants. 4. SWAP OUT SOUR CREAM FOR NON-FAT GREEK YOGURT When it works: Cheesecake, dips and hot meals Benefits: Non-fat Greek yogurt is a low-calorie, non-fat, protein-filled swap that contains active yogurt cultures that aid in digestion. 5. SWAP OUT WHITE RICE FOR QUINOA When it works: Anytime Benefits: Quinoa is a complete protein that is high in fiber and is 40 calories less per serving. 6. SWAP OUT CANOLA OIL FOR NON-FAT GREEK YOGURT When it works: Almost any dish Benefits: Non-fat Greek yogurt contains zero fat and is packed with protein and calcium. Σ 7. SWAP OUT WHITE FLOUR FOR BLACK BEAN PUREE When it works: Baking, specifically brownies Benefits: Baking with black beans is a great way to remove gluten, add protein and save calories. 8. SWAP OUT TORTILLAS FOR LETTUCE LEAVES When it works: Sandwiches, wraps and tacos Benefits: Lettuce is a low-calorie, carb-free alternative – a 2 oz serving has only 10 calories! 9. SWAP OUT MAYONNAISE FOR MASHED AVOCADO When it works: Sandwiches, salads, dips and a host of other dishes Benefits: High in fiber and potassium, avocados have fewer calories, cholesterol, saturated fat and sodium than mayonnaise. 10. SWAP OUT SUGAR FOR UNSWEETENED APPLESAUCE When It Works: Baking Benefits: Unsweetened applesauce naturally contains no fat and low calories per serving. 11. SWAP OUT CROUTONS FOR WALNUTS When it works: As a crunchy topping on salads Benefits: Walnuts contain omega-3 fatty acids and offer a variety of benefits, from lowering LDL to improving the health of your arteries. 12. SWAP OUT PIZZA DOUGH FOR MASHED CAULIFLOWER When it works: Pizzas Benefits: Cauliflower is a non-processed, carbohydrate-free swap that is high in antioxidants and a good source of proteins, phosphorus and potassium. 13. SWAP OUT BREADCRUMBS FOR ROLLED OATS When it works: Meatballs, meatloaf and breaded toppings Benefits: Using rolled oats adds cholesterol-lowering fiber and healthy carbohydrates. 14. SWAP OUT CANNED FRUIT FOR FRESH FRUIT When it works: Anytime Benefits: Fresh fruit has no preservatives, lower sugar and sodium. SKINNYMOM Skinny Mom and Share More Love are the registered trademarks of Skinny Mom, LLC and cannot be used by a third party without permission. © 2014 Skinny Mom, LLC. All rights reserved.

14 Clean Eating Ingredient Swaps

shared by skinnymom on Mar 19
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Eating clean is a lifestyle that stresses healthy, whole, unprocessed foods. It’s a way of life that maximizes energy and optimizes overall health and can be adapted to fit all routines with some p...

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