7 Simple Food Swaps to Make this New Year
FOOD & HOME
7 Simple Food Swaps to Make this New Year
By: Tanya Flink
Image by Caitlin Riley via Stocksy
It’s a new year, but it’s only a new you if you make it that way. Countless resolve to eat healthier with the coming of a new year, but most bite off a bit more than they can chew (pun intended) and end up disappointed. To feel better in 2022, you don’t have to upend your diet, and you certainly don’t have to commit to extreme programs that are ultimately unsustainable. To set yourself up for success, it’s best to take it one step at a time. Instead of eliminating foods, swap in better-for-you choices. One healthy choice tends to lead to another, so by easing your way in, you’re setting yourself up for sustained success. Start incorporating these seven simple food swaps to start feeling more energized and healthy today.
Simple Food Swaps to Feel Healthier
1. Plant Milk for Cow’s Milk
Dairy does a body bad. While this is counterintuitive to the marketing ads and industry-funded government programming most of us grew up with, dairy is a highly inflammatory food that contains a notable amount of saturated and trans fats, natural bovine hormones, and cholesterol. To obtain the same nutrients without these harmful components, opt for soy or pea milk—both contain eight grams of protein per cup (the equivalent to cow’s milk) and are fortified with calcium and vitamin D. If you’re not looking for a protein boost but just something to sip by the glass or pour into smoothies, try Three Trees Almond Milk or Elmhurst 1925. Both are minimal-ingredient plant milks, and at Abbot’s Butcher, we’re all about a clean ingredient list!
2. Pork Chorizo for Plant-based “Chorizo”
When it comes to chorizo, it really comes down to the spices. The Abbot’s Butcher Spanish Smoked “Chorizo” nails the smoky, spicy flavor and replicates the texture of pork-based chorizo perfectly. Made simply with pea protein, spices, chipotle peppers, tomato paste, and EVOO, the taste is both rich and fresh. Essentially, you’ll get the experience of chorizo without feeling weighed down or greasy afterward.
3. Tofu for eggs
Take a leap of faith and trust us—tofu actually works really well in a scramble. This solid source of protein (about 7-10 grams per serving, depending on the brand) soaks up whatever flavors you fancy, and when crumbled into a hot pan, the texture transforms from squishy to soft and eggy. We love this recipe for a basic tofu scramble, but you can always wing it and add whatever veggies you have in the fridge plus a sprinkle of turmeric, cumin, salt, and pepper. Serve with salsa or hot sauce for a savory breakfast or dinner. Pro tip: add a scoop of Abbot’s Butcher “Chorizo” for a spicy kick.
4. Nutritional Yeast for Cheese
This food may have the most unfortunate-sounding name in the world, but nutritional yeast—”nooch” for short—lends a satisfying cheesy flavor to everything (including the above mentioned tofu scramble). In lieu of topping pasta with parmesan, sprinkle on the nooch. It’s also exceptional on pizzas (post-baking), roasted vegetables, popcorn, soups, salads, and virtually anything you’d typically sprinkle cheese on top of. Try it once, and you’ll be buying nooch by the six-pack.
5. Frozen Bananas for Yogurt or Ice Cream
Want a creamy smoothie? Skip the dairy-based yogurt and toss in half to a whole frozen banana (peel removed). This fruit adds fiber, potassium, natural sweetness, and a super creamy consistency yogurt can’t match. It also makes for incredibly good dairy-free soft serve. Simply blend two to three frozen bananas in a high-speed blender with a pinch of cinnamon, nut butter, or cacao powder. Add a tablespoon or two of plant milk if it refuses to budge. After about a minute of blending, the bananas will magically transform into dreamy soft serve. Try it and be amazed!
6. Zoodles for Noodles
Unless you have celiacs disease (which is less than 2% of the global population), there is not a dire need to stay away from gluten. However, standard wheat flour pasta can be fairly carbohydrate and calorically dense without adding a significant amount of nutrients to match. Every now and then, try swapping noodles for zoodles—aka spiralized zucchini noodles. You can purchase a basic handheld spiralizer for around $10, or you can find them pre-noodled in many grocery stores. Other veggies can also be noodled—look for sweet potato and butternut squash zoodles as well. Vegetable-based noodles are significantly lower in calories and higher in fiber and vitamins than wheat-based noods. Toss with your favorite pasta sauce—we highly recommend our bolognese made with Abbot’s Butcher “Beef.”
7. Smarter snacks that satisfy
We don’t want to take away your snacks—for some, we know it’s what gets you through the afternoon. However, nutrient-poor and calorie-dense snacks can often derail our health goals. If you’re a crunch junkie and gravitate to chips, try Snacklins. They’re light and airy yet crispy and crunchy, and the whole bag will only set you back 90 calories (without weird ingredients—they’re made from yucca, mushrooms, and onions). For those who swing to the sweet side, swap out milk chocolate candy for a square or two of dark chocolate. The darker the better, but of course, choose one you actually enjoy. You’ll want a bar with minimal ingredients. Dr. Bronner’s new dark chocolate bars are fabulous, but you can find quality bars almost anywhere.
Ready to try these swaps out? Give it a go and see how you feel. We’d also love to hear your favorite healthy food swaps. Share your best tips with us on Instagram @abbotsbutcher.
For recipe inspiration and other lifestyle tips, check out the other posts in Our Journal.