5 Food swaps for a healthy New Year

Jan 21, 2020

Happy New Year! If you resolved to eat better in 2020, Timbercreek Communities wants to help.  We've found 5 amazing food swaps that you can make in your diet to easily meet your nutritional goals.


Lentils for ground meat

Do you eat a lot of ground meat? It's such a versatile ingredient that shows up in so many dishes from around the world. It's also not too great for your health as it's loaded with cholesterol and is prone to spoilage. It's also not a great food choice for the environment as the meat industry is a major driver of climate change. If you're ready to replace the ground meat in your life, we've got an affordable and healthy swap for you! The next time you make tacos or lasagna, try using canned brown lentils instead of ground beef. They are delicious, have a very similar look and feel to ground beef, have no cholesterol, virtually no fat and are high in protein and fiber. Try this lentil taco recipe or this lentil bolognese sauce!

Avocado for butter

So to be fully transparent, you will notice when you swap avocado for butter. They don't look alike or taste alike. But they are both buttery, creamy and rich and you can use them interchangeably in a lot of the same contexts. For example, a simple swap would be on toast. The next time you feel like buttered toast, try avocado toast instead. It's really delicious and way healthier for you. Avocado has no cholesterol, is high in fiber and is loaded with heart-healthy fats. It's much more satiating than butter and will be kinder to your waistline. It's also great for glowing skin! You can also swap pureed avocado for butter in many baking recipes.

Bean pasta for pasta

If you're trying to eat more protein in the New Year, an easy swap to make is bean or legume pasta (chickpea, lentil, black bean, green pea etc.) for regular pasta. Using legume pasta will instantly bump up the protein in your dish and reduce the carbohydrates, helping you meet your goals effortlessly. It tastes great, too!

Cauliflower for white potatoes, cream and flour

Cauliflower is becoming a bit of a super vegetable lately. We're seeing it in so many dishes and products and we're not mad about it. It's low-calorie and low-carb, nutrient-dense and relatively neutral tasting, making it a great swap for many foods. A great use for it is cauliflower mash -- a delicious substitute for mashed potatoes. All you need to do is boil and puree it to make a mashed potato like side dish. You can incorporate it into mashed potatoes to lighten up a recipe with a more authentic outcome as well. There are a ton of recipes online for cauliflower pizza crust where cauliflower is used to reduce or eliminate white flour in a recipe. If you want to enjoy a lightened up creamy alfredo sauce, try cauliflower alfredo instead.

Quinoa for couscous

If you love couscous (who doesn't?), quinoa is an easy and delicious healthier alternative that's packed with nutrients. Use cooked quinoa as a 1 to 1 substitute for any couscous dish. It's loaded with protein and fiber, is low in fat, gluten-free and grain-free (quinoa is a seed!). Try this authentic-tasting quinoa couscous dish next time the craving strikes.

We hope 2020 is your best year yet! Timbercreek hopes that these food swaps help you meet your health goals.

To find your home with Timbercreek Communities, please visit our website.

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