There’s no harm in indulging every so often, but if you’re trying to kick-start a healthy routine or if you’re working on cutting back on your carb, fat, and sugar addictions, healthy food swaps are key for long-term success. And, if you opt for the right ones, you should be able to recalibrate your taste buds so that the alternatives become the norm. With that in mind, we asked Keesha Waits and Gloriana Koll, co-founders of Kitch, to share with us their favorite healthy food swaps. Here’s what they had to say.
1. When you’re craving a sweet or savory biscuit
Prepare 1 tablespoon of coconut flour, 1 tablespoon of almond flour, 1 teaspoon of aluminum and cornstarch-free baking powder, a pinch of salt, and 1 tablespoon of coconut oil. Combine your dry ingredients and cut in your coconut oil until it looks like crumbles, stir in an egg and combine. Place two 3-inch round scoops onto parchment paper (good spacing as they spread) and bake on 400 degrees for 10 minutes. This will provide a top and bottom for your biscuit. Eat them as is with a little honey drizzled on top, or add your favorite breakfast foods.
For something sweeter add 1 tablespoon of coconut palm sugar to the dry mix and follow remaining instructions. Alternatively you can make it a strawberry shortcake by adding fresh sliced strawberries, a whip cream of choice (coconut whip cream is good option) 1 can of chilled coconut cream with ¾ cups of powdered sugar and 1 teaspoon of vanilla, and top with When Honey Met Maple No-Grain-Ola by Kitch.
2. When you’re craving fast food
Lunch can always be a hard one! For many eating around lunch time means out and quick with co-workers or at the desk while still working. The best suggestion for middle of the day eating is preparation. Prepare your lunch meal in advance to avoid falling into the fast food. One of the most filling and nutrient dense lunches is a healthy in content and size salad. Load your tupperware container up with spinach, kale, tomatoes, peppers, cucumbers, and then top it with a protein like tuna, chicken breast or hard boiled eggs. Here’s the key … ditch the dressing! When you opt for high quality vegetables and protein you shouldn’t need dressing. Alternatively you can opt to steam the vegetables. If, however, you need a little something on the mix add a little vinegar and some yellow mustard; it will pull your salad together without adding all the extra non-essential calories.
3. When you’re craving soup and crackers
This homemade tomato soup and Paleo cracker makes you forget all about grabbing that bread with your soup. Place one shopped onion, a garlic clove, a diced tomato, a chopped carrot, and chopped celery along with a little chicken broth for the veggies to cook down in, in a pot. Once the mixture become soft transfer to a blender or use an emulsifier. Once smooth transfer the blend back to the pot and add ½ to 1 can of coconut milk and let it simmer while you make the Paleo cracker (a version flatbread)
- Preheat oven to 500F. Place 1½ cups arrowroot flour in a mixing bowl and set aside.
- As the oven heats, add ½ cup coconut milk, 2 tablespoons coconut oil, and ½ teaspoon salt into a small pan and heat over medium heat until just about to boil, then pour it into the mixing bowl. Mix with a spoon until incorporated into the flour, then set aside for five minutes to cool.
- Add in 3 tablespoons nutritional yeast then knead together to incorporate everything. Spread the dough onto parchment paper, to about ¼″ thickness. It doesn’t have to be pretty. Drizzle a little olive oil over the dough then place in the oven. Bake until crispy and firm to the touch, 8-10 minutes.
- Drizzle with more olive oil, sprinkle with sea salt flakes; slice and serve.
This also makes a great pizza crust.
4. When you’re craving ice cream and cookies
Reach for Batch, Please! Cookie Mixes. These cookies are grain-free, gluten-free, soy-free, dairy-free, and vegan. Just add coconut oil and water and in less than 25 minutes you have the alternative cookie without sacrifice of taste. The double chocolate version Cocoa You Didn’t is amazing chopped up in homemade banana ice cream. Take your ripe bananas, slice and freeze them. Once frozen put the slices in a food processor until they are nice and creamy. Take a couple of your cooled Cocoa You Didn’t Cookie and give them a rough chop. Fold them into the banana ice cream and place back in the freezer until the ice cream is firm.