It’s a new year and we all want to get healthier. But that doesn’t have to mean diet-deprivation, far from it.

By simply replacing certain ingredients, you can turn favourite meals into nutrient powerhouses. These simple tips will help make this your healthiest and most delicious year yet.

Let’s take a closer look at our nutritional all-stars.


Swap out: Pasta
Swap in: Spaghetti Squash
Why: When cooked, the flesh of this winter squash closely resembles spaghetti pasta in both appearance and texture. Not only does it keep pasta dishes lighter in calories and carbs, it bypasses all refined flour and gluten while providing a ton of nutrients such as beta-carotene and vitamin C.

Use it: Slice squash in half lengthwise and de-seed. Rub the open side of the squash with olive oil and roast at 400 degrees for 45 minutes. Use in any recipe that calls for pasta.

Swap out: Refined sugar
Swap in: Raw Honey
Why: Refined sugar is not kind to our bodies. It robs our bodies of important nutrients (B-vitamins and certain minerals), compromising our immunity while causing increasing stress. Compare this to raw, unpasteurized honey, which contains phytonutrients and highly regarded anti-viral properties.

Use it: In place of sugar in baked goods, as a beverage sweetener, and in salad dressings.

Swap out: White rice
Swap in: Quinoa
Why: White rice is highly processed and devoid of fibre and other nutrients. By replacing it with a grain-like superfood such as quinoa, you get great flavour plus fibre, manganese, and iron.

Use it: Cook as you would rice, simmering for approximately 15 minutes until water is absorbed. Use in a grain pilaf, as a hot cereal, in stir-fry and stews.

Swap out: Breadcrumbs
Swap in: Ground almonds
Why: Breadcrumbs are typically made from nutrient-poor refined flour, negatively impacting our immunity and blood sugar levels. Ground almonds have the same appearance and texture as breadcrumbs, but they’re rich in monounsaturated fats (the good fats that promote healthy hearts). These nuts are also super for our skin, since they are packed with vitamin E.

Use it: Grind almonds in a food processor until they resemble breadcrumbs and use it to coat fish and chicken when baking, or to top casseroles. They’re also super as a salad-topper or smoothie ingredient.

Swap this for that, eat and enjoy! Wishing you a healthy, happy New Year.

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