The Best Healthy Swaps in Your Kitchen

Upgrade Without Sacrifice

You don't have to give up your favourite meals. Small ingredient swaps can dramatically improve the nutritional profile of what you're already cooking.

Smart Swaps

• White rice → Cauliflower rice or brown rice
• Sour cream → Greek yogurt (same creamy texture, triple the protein)
• Butter in baking → Mashed banana or applesauce
• White flour → Almond flour or oat flour
• Pasta → Courgetti or chickpea pasta
• Mayonnaise → Avocado or hummus
• Cream → Coconut milk or cashew cream
• Croutons → Toasted pumpkin seeds
• Frying → Air frying or baking with olive oil spray
• Sugar in coffee → Cinnamon or vanilla