Healthy Swaps

Everybody wants to eat Healthier, everybody wants to feel good about their body and everybody want to be in shape. But not everybody are disciplined enough to say no to all the comfort food. So how you can still enjoy pasta, pizza or even bread, cookies and muffins without feeling guilty (or just really heavy and bad)? Actually you can have all of these thing, but you just need to do little swaps in your recipes. Its important to cut back with bad carbs, sugar, dairy and unhealthy fats. I am happy to share my little secrets how to great delicious meals, but a lot healthier than you are used to eat. And let’s make one thing sure, these swaps wont take a away the taste you desire, but they will give a lot more quality to your meals.


Leave dairy to calves!

Milk- Almond Milk, Sesame Milk, Soy Milk. Almond Milk is definitely the greatest choice from all of them, because its a good source of plant based protein, its free of saturated fats and also a lot less calories than cows milk.

Butter- Avocado, Coconut Oil, Banana, Applesauce(unsweetened), Prunes, Chia Seeds, Olive Oil

Cheese- Nut Cheese, for example Cashew Cheese, Nutritional yeast

Cream- Coconut Milk


Guilt free baking

Flour(Wheat and All Purpose Flours are definitely bad choices if your moving towards to healthier eating habits)- Almond Flour, Coconut Flour, Rye Flour, Corn Flour, Black Beans

Eggs- Chia Seeds, Banana, Applesauce, Flax meal

Sugar- Banana, Applesauce, Honey, Cane Sugar, Dates, Stevia, Vanilla, Cinnamon

 Chocolate Chips– Cacao Nibs

Syrup– Fruit Puree


Heavy meals, but a lighter feel

Pasta- Zucchini Julienne

Lasagna- Zucchini slices

Pizza Crust- Smashed Cauliflower

White Rice, CousCous- Brown Rice, Quinoa, Buckwheat, Grated steamed Cauliflower

Mashed Potatoes– Mashed Cauliflower, Mashed Sweet Potato, Mashed Pumpkin, Mashed Turnip

French Fries– Oven Bake Sweet Potato fries

Tomato Sauce- Fresh diced Tomato

Mayo– Mashed Avocado

Salt- Sea salt, Himalaya salt, dried grated Celery, Herbs, Citrus Juice, Garlic Powder,

Tortilla Wraps- Lettuce or any darker and strong leaves

Croutons in Salads- Nuts

White Bread- Rye Bread, Buckwheat Bread, Raw Flat Breads


Drink it up, cool it off

Fruit Juice- Freshly Pressed Juice, Fruit Water, Unsweetened Ice Tea

Ade– Coconut Water

Cappuccino/Latte- Black Coffee(Americano, Espresso), Soy Latte


Sweet bite of Healthy

Chocolate– 99% Cacao Dark Chocolate, Raw Chocolate, Cacao Truffles

Candies– Dried Fruit

Cookies and Cakes– Always chose Vegan and Gluten Free option

These little changes in the meals don’t just make it healthier, but they also have positive affects on your body in the long term. So every little step you make toward healthier lifestyle and eating habits will be the result how you feel tomorrow or after ten years. We are what we eat and with our eating habits we have power to change the way we feel. When you feel good in your body, you also feel more confident and this is something you can’t fake.

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