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R E C I P E S W A P - U P SC o n s i s t e n t l y c o m i n g u p w i t h w a y s t o g e t n u t r i t i o u si n g r e d i e n t s i n t o y o u r m e a l s w i t h o u t s a c r i f i c i n g f l a v o r o rc r e a t i v i t y c a n s o m e t i m e s b e t o u g h . T o m a k e i t e a s i e r f o ry o u , h e r e a r e s o m e t r a d i t i o n a l r e c i p e s a n d b u t w e ’ v es w a p p e d o u t t h e b a d w i t h t h e g o o d !

instead of thiswhyhealthy swaps carb carbstry thiscarbsproteinfruit &vegBagels (white)Bread (white)BreadcrumbsCouscousCrackersFlour (plain white)Flour (plain white)NoodlesPasta (plain wheat)PotatoPotatoRiceRiceWrapsBreakfast cereals (processed) OatsWholegrain bagelWholegrain breadChia seedsWholegrain couscousWholegrain crackersChickpea flourAlmond flourBuckwheat noodlesLentil PastaSweet PotatoPumpkinBrown riceQuinoaWholemeal wrapsMore fiber & nutrients. Supports betterdigestion & sustained energyWholegrain with high fiber content, reduced cholesterol and promotes heart healthRetains bran and germ – providing more fiber & essential nutrients. Lower GI – better digestive health and sustained energy Rich source of omega-3 fatty acids, fiber, and protein, offering a nutrient-dense alternative to breadcrumbs More fiber and nutrients, supporting digestive health and providing sustained energyHigher in fiber and nutrients, providing a more energy sustaining optionGluten-free, higher in protein, and rich in fiber, making it a nutritious choice for baking and cooking.Gluten-free, lower in carbohydrates, and higher in healthy fats, making it a suitable alternative for those with gluten sensitivity Higher fiber, lower GI & richer nutritional profile. Promotes better digestion and sustained energyHigh in protein and fiber, aiding in satiety, blood sugar control, and providing essential nutrientsLower-GI, more fiber, rich in vitamins A&C. Supports better blood sugar control and immune functionLower calorie and carbohydrate content, higher fiber content, and rich supply of vitamins and antioxidantsMore fiber, vitamins, and minerals, promoting digestive health and offering sustained energy.Quinoa is a complete protein and contains more fiber, vitamins and minerals More fiber and nutrients, offering a healthier alternative for sandwiches and wraps.••• Primary source of energy for the body Vital for body function Provides energy to fuel the brain, musclesand other vital organsCarbohydrates

instead of thiswhyproteintry thishealthy swaps protein TofuTunaYoghurtHamLamb chopsLentilsPeanutsPork sausagesRed meatRed meatBaconBeef minceChicken thighs/drumsticksChickpeasEggs (whole)TempehSardinesGreek YoghurtSmoked salmonTurkey minceChicken breastEdamameEggwhitesChicken breast slicesLean pork chopsQuinoaPistachiosTurkey/chickensausages White meatSalmon/fishGood source of omega-3 fatty acids,&essentail nutrients. Leaner, reducing saturated fat intake and supporting heart health.Lower in saturated fat, calories, and cholesterol, making it a leaner chicken protein sourceHigher protein content and the presence of all essential amino acids, providing a more complete protein source.Contain the majority of the egg’s protein without the cholesterol and fat found in the yolkLeaner, lower in saturated fats, and higher in proteinLower-fat alternative to lamb, leaner source of protein Quinoa is a complete protein and provides more variety in amino acids compared to lentilsComplete protein providing all nine EAAs in addition to an array of nutrients and phytochemicalsReduced saturated fat, and typically leanermeat, making them a heart-friendlier optionGenerally contains lower levels of saturated fat, reducing the risk of cardiovascular issues Rich in omega-3 fatty acids, promoting heart health and offering a lean protein source with lower saturated fat content.Higher in protein and nutrients than tofu, offering a more nutrient-dense plant-based option.Richer in omega-3 fatty acids and lower in mercury compared to canned tuna.Strained to remove excess whey, resulting in higher in protein content, with beneficial probiotics & lower in carbohydrates ••••• The building blocks of the bodyRequired to build muscle Repairs tissueRequired for cell building &repair Required for DNA repairProteincarbsproteinfruit &veg

instead of thiswhyfatstry thishealthy swaps fat Fatscarbsproteinfruit &vegCreamIce-creamKetchupSour creamMayonnaiseChocolateChips/friesCheddar cheeseCream CheeseButter / margarineBiscuits / cakesCanola/vegetable oilMilk (cows)Peanut butterRoasted & salted nutsOlive oil Greek YoghurtVanilla YoghurtFrozen yoghurtTomato relishAvocadoDark ChocolateBaked potatoesFeta cheeseCottage cheeseAlmond milk Almond butterRaw nuts & seedsAvocadoWholemeal toast w honeySource of monounsaturated fats, promoting heart health and offering vitamins and mineralsCombines complex carbohydrates, fiber, and natural sweetness, providing sustained energy and essential nutrients Olive oil is a source of monounsaturated fats, promoting heart health and providing anti-inflammatory benefits.Higher cocoa content, providing antioxidants and lower sugar contentRetains more nutrients and fiber while being lower in fat Generally lower saturated fat contentHigher in healthy fats and vitamin E, offeringa nutritious alternative to traditional peanutbutterRetains natural nutrients, enzymes, and healthy fats without the potential oxidation and added sodium associated with roasting Lower fat content, higher protein content, and probioticsLower in fat and calories while being higher in protein, promoting satiety and musclehealthLower in saturated fat, provides beneficial probiotics, while still offering a sweet, creamy accompaniment Typically contains lower levels of saturated fat and calories while offering probiotics, supporting digestive health.Contains less added sugar and preservatives. Less processed, offering a more natural and flavorful option for enhancing dishesRich in healthy fats and vitamins, providing a nutrient-dense, creamy option for sandwiches and wraps.Lower in calories and saturated fatfats•••••• Another energy source for the bodyThe most energy-dense macro Helps make & balance hormones Forms our cell membranes Forms our brain & nervous system We need fats to absorb & transport certain vitamins (A,D,E,K)

instead of thiswhyhealthy swaps drink BeerCosmo cocktailCows milkEnergy drinkMargarita cocktailMilk coffeePina Colada cocktailRed wineChocolate flavoured milkFruit juiceSmoothies (storebought) SodaSoy milkSports drinksRum and cokeMilk + tbs of miloFruit juice with pulpLight beerVodka soda + dash of cranberry juiceAlmond milk Green teaHomemade smoothiesKombuchaUnsweetened almondmilk Coconut waterRum and diet cokeTequila on the rocks + limeBlack coffee + dash of milkCoconut water + pineapple juice & rum Dry white wineReduced calories and saturated fatEliminates sugary mixers, reducingoverall calorie and sugar intake.Typically fewer calories and lower alcoholcontent Reduces sugar content while maintaining refreshing tasteLower in calories and saturated fat, making it a suitable non-dairy option Natural source of caffeine, antioxidants with less added sugarsControls sugar content. Milo also containsadditional vitamins and mineralsPulp retains more fiber, vitamins, and minerals, providing a more nutritious option Tropical flavour with less added sugars andlighter calorie profile Generally has fewer calories and carbohydrates than red wineHomemade fruit & vegetable smoothies are packed with vitamins, minerals, and fiber Naturally fermented beverage with lower sugar content, providing probiotics and antioxidants that supports gut healthTypically lower in calories, contains fewer carbohydrates, contains vitamin E and healthy monosaturated fatsProvides natural electrolytes without added sugars, making it a hydrating and lower-calorie optionSugar-free mixers eliminate added sugars and additional calories.• •••• Essential for body function - including digestion,circulation and temperature regulationImproves alertness and cognitive function Lubricates joints and aids muscle function Promotes skin elasticityAids the natural detoxification process of the bodyPure waterdrinkstry this

When breading fish, chicken, or meat, use ground nuts or seeds instead ofbreadcrumbs. The result is a nutrient-rich topping packed with so muchflavor that breadcrumbs should be jealous..Tired of traditional pasta? Grate ribbons of vegetables like butternutsquash, zucchini, and carrots, and quickly steam or boil them beforeshocking them in ice water. The result? Colorful, flavorful noodles rich inantioxidants. Your kids may even beg for seconds!.If you're a fan of stuffed peppers, especially in the winter, and you'recraving comfort food, you may have planned to whip up a batch butfound yourself out of rice. No worries! Swap out the rice and opt forcooked quinoa instead. It's sure to be a hit.Speaking of comfort food, meatloaf made with ground bison or turkey is a staple food for friends and family. But with so many gluten-free optionsnowadays, ditch the breadcrumbs (again!) and use cooked millet orquinoa instead. These grains add a hearty texture that makes themeatloaf more satisfying than ever.Want to add crunch to your salad? Chow mein noodles and crispy onionscan quickly lower the health factor. Here's a quick fix: Pop up someamaranth and use it as a topping for salads and veggies. The amaranth,along with ground nuts and seeds, will make your everyday veggies muchmore exciting.Popped Amaranth: Warm a dry skillet over high heat. Add a spoonful ofamaranth at a time, and cook until the tiny seeds pop (15-20 seconds).Remove the popped seeds and repeat.HERE ARE FIVE OF MY FAVORITE SWAPS

I N G R E D I E N T S*3/4 cup instant grits*Kosher salt and freshly ground black pepper*1/4 cup grated Parmesan cheese*3 tablespoons unsalted butter*1 1/4 pounds medium shrimp, peeled and deveined, tails intact*2 large cloves garlic, minced*Pinch of cayenne pepper (optional)*Juice of 1/2 lemon, plus wedges forserving *2 tablespoons roughly choppedfresh parsley4 servings. 30 minutes.LEMON-GARLIC SHRIMP AND GRITS

1.Bring 3 cups of water to a boil in amedium saucepan over high heat,covered. Uncover and slowly whisk inthe grits, 1 teaspoon salt and 1/2teaspoon pepper. Reduce the heat tomedium low and cook, stirringoccasionally, until thickened, about 5minutes. Stir in the Parmesan and 1tablespoon butter. Remove from theheat and season with salt and pepper.Cover to keep warm.2.Meanwhile, season the shrimp with saltand pepper. Melt the remaining 2tablespoons butter in a large skilletover medium-high heat. Add theshrimp, garlic and cayenne, if using,and cook, tossing, until the shrimp arepink, 3 to 4 minutes. Remove from theheat and add 2 tablespoons water, thelemon juice and parsley; stir to coatthe shrimp with the sauce and seasonwith salt and pepper.3. Divide the grits among shallow bowls and top with the shrimp andsauce. Serve with lemon wedges.I N S T R U C T I O N SLEMON-GARLIC SHRIMP AND GRITS

I N G R E D I E N T S*2 Golden Delicious apples, cored and cut into chunks*2 small lemons, peel removed and flesh cut into chunks*Kosher saltOne 8- to 10-ounce drink. 15 minutes.H A V E E X T R A L E M O N L Y I N G A R O U N D ? M A K E A B A T C H O F F R E S HL E M O N A D E , S W E E T E N E D N A T U R A L L Y W I T H G O L D E N D E L I C I O U S A P P L E S .FRUIT-SWEETENED LEMONADE

1.Set up your juicer and turn it on. Runthe pieces of apple and lemon throughand juice.2.Add a pinch of salt and stir. Allow thejuice to settle for a few minutes andskim off any foam that rises to the top.Serve over lots of ice.Cook’s NoteIf you don't have a juicer, make thislemonade in the blender. Just add allthe prepared fruits and salt plus 1/2cup of water and puree until verysmooth. In small batches, pour thepureed fruit through a fine-meshstrainer and use a large spoon to pushthe liquid through. The lemonade willbe slightly more sour, but stilldelicious!I N S T R U C T I O N SFRUIT-SWEETENED LEMONADE

I N G R E D I E N T S*2 tablespoons olive oil*3 red onions, peeled, halved and thinly sliced*1 tablespoon Dijon mustard*1/4 cup balsamic vinegar*1 teaspoon honey*1 tablespoon finely chopped orangezest *1 tablespoon finely chopped freshthyme *3 sweet potatoes, sliced into 1/2-thick slices*Vegetable oil*Salt and freshly ground pepper4 servings.CARAMELIZED SWEET POTATO ONION SALAD

1.Heat oil in a heavy skillet over mediumheat. Cook onions slowly until goldenbrown. Add mustard and vinegar andcook another 2 minutes. Remove fromheat and add honey, orange zest andthyme, stir to combine. Let cool.2. Preheat grill, Brush the potato slicesin both sides with the vegetable oil and season with salt and pepper. Grill the potatoes on each side for 3 to 4 minutes or until just cooked through. Place potatoes in a bowl and fold in onion mixture.I N S T R U C T I O N SCARAMELIZED SWEET POTATO ONION SALAD

I N G R E D I E N T S*8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)*1 head Romaine lettuce, torn*1 (15-ounce) can cannellini beans, drained and rinsed*1/2 cup pitted black olives*1/2 red onion, cut into slivers*1 lemon, juiced*1/4 cup extra-virgin olive oil*1 teaspoon kosher salt*1 teaspoon freshly ground black pepper*1 ounce shaved Parmesan (about 1/2 cup)4-6 servings. 15 minutes.TUSCAN SALAD

1.Bring a medium pot of salted water toa boil over high heat. Add the greenbeans and stir. Cook for about 2minutes, or until beans are slightlytender. Transfer the cooked greenbeans to a bowl of ice water and letcool for 3 minutes. Drain the greenbeans.2. In a large bowl, combine the green beans with the lettuce, cannellini beans, olives, and red onion. Toss to combine. Drizzle with lemon juice and olive oil. Sprinkle with salt and pepper and toss to coat. Top with shaved Parmesan and serve.I N S T R U C T I O N STUSCAN SALAD

I N G R E D I E N T S*4eggs*2tablespoons 1% low-fat milk*1⁄2teaspoon kosher salt*1teaspoon hot sauce*1slice whole grain bread, torn intopieces *1 1⁄2cups Baby Spinach*1⁄4cup shredded cheddar cheese*1⁄2cup diced bell pepper*2tablespoons shredded cheddarcheese9 servings. 45 minutes.AIR FRYER BREAKFAST BAKE

1.Preheat air fryer to 250-degrees F.Spray a 6-inch soufflé dish withnonstick cooking spray; set aside.2.Beat eggs, milk, salt and hot sauce in amedium bowl.3.Fold in bread pieces, spinach, ¼ cupcheese and bell pepper.4.Pour egg mixture into preparedcasserole dish and transfer dish to theair fryer basket.5.Cook for 20 minutes. Pause themachine, sprinkle with remainingcheese and cook for an additional 5minutes or until eggs are completelyset and the edges are golden brown.6. Carefully remove from fryer basket and allow to rest for 10 minutes before serving.I N S T R U C T I O N SAIR FRYER BREAKFAST BAKE