everyone and welcome up back at to mychannel and welcome to a new video in
today's video I'm sharing with you 20different healthy swaps you can make in
recipes and when cooking to make yourfood healthier if you are new what don't
forget to subscribe and yeah make sureyou follow along for lots more videos
and join me on instagram for lots morehealthy inspiration and let's get into
the healthy swap so the vs. swaps tomake is to swap mustard for mayonnaise
mayonnaise has lots of saturated fat andsugar and mustard has neither of those
and most of them are like zero caloriesnot that like you need to worry about
calories but I'm just saying that likein terms of if you count your macros or
something like thatmustard is good and has a lots of flavor
the second one is to sub ice cream forwhat they call an ice cream which is
made from bananas I did a whole videowhere I made strawberry shortcake mint
chip and when I make peanut butterchocolate so I'll leave that down below
that's a great way to satisfy your sweettooth you can make it at home and you
can control the sugar and the fat goinginto it the next one is to sell pink
salt or Himalayan salt for normal tablesalt that's because a pink Himalayan
salt actually has PD essential vitaminsand minerals in it more minerals not
violent is also a good source ofmagnesium because of it healthier
basalts is putting something on yourfood you might as well be putting in
that on instead of normal table salt thenext one is to sub vegetable or canola
oil for coconut oil and that's because acanola oil is one of the most
genetically modified like food productslittle oils and coconut oil actually has
a medium chain triglycerides and it wasare better for your body next one is to
sub your milk for the unsweetened nutmilk or even four if you're using like a
sweet nut milk make sure you get anunsweetened version that's because it
can actually have a lot of added sugarsin it that you don't realize and you're
better off controlling the sugar byyourself and adding sugar to whatever
you're making on its own next one is tosubstitute a milk chocolate with dark
chocolate and that's because a darkchocolate with no sugar added make sure
you get one with no sugar added actuallyit's more antioxidants it has more fiber
and it has more iron so it's going to bebetter off for you it may not be like
less calories but in this case it'sabout
quality of what the food is versus thecalories of the food if that makes sense
but dark chocolate is a healthier treenext one has to do with baking and
that's the substitute sugar forapplesauce or mashed banana either of
them will work it's a great way to addsweetness but also to add vitamins and
minerals through the sweetness of itthrough the banana or through the apples
into whatever you're baking it worksreally well
plus it adds a lot of nice moisture tothe recipe most the time it's not one
for one if it's like 1 cup sugar is like3/4 cup of applesauce or banana so don't
do one for one I would do one to threequarters but it is a great substitute
for sugar in rest my next one is tosubstitute pop with either
vivia or Lacroix I think that's how yousay it it's not sponsored by any of them
but I have truly been drinking vivia formany years now I love the cream soda
flavour which is weird because I didn'treally like cream soda pop but I like
stevia it's sweetened with stevia soit's better than like the highest birth
those corn chips and a like weirdcoloring our official colorings that
they use and pop um so if you have asweet like you can't get off pop you
want to pop reaches a vsi and next oneis to substitute sour cream with yogurt
or a Greek yogurt which will also haveprotein or either a coconut yogurt or
any other kind of yogurt my next one isto substitute white rice for something
like quinoa it's more of a complex carbit actually has 100 percent more protein
then with white races and it has 150percent more in 5 my next one is the
substitute avocado for butter in likebaking recipes it has a less saturated
fat more fiber and a lot more vitaminsand minerals my and next step is to
substitute the chocolate chips for cacaonibs or they're like also small little
things they're more bitter but they havemore antioxidant more fiber and of
course no sugar because cacao isnaturally unsweetened they add sugar in
it to make chocolate but naturallydoesn't have any sugar and has a ton of
antioxidants pie and next one is tosubstitute pureed black beans for white
flour in recipes it has a lot moreprotein and it's also going to allow
your body to digest it more slowly highindex one is probably one of my favorite
ones and that is substituting whippedcream for coconut milk so what you do is
you take the coconut milk like youtake normal whipping cream that's like
loose already and you just blend it likewith it with beaters and then I gets
into like a whipped cream consistencywhen you once you do it for a few
minutes and you can use that like aswhipped cream you can put it on fruit in
desserts it's just a really goodversatile good pantry item to have my
and next one is the substitute candywith dried fruit yes they both have
sugar in it but the fruit the sugar andlike the vitamin C you actually get from
the fruit and it's better than justchewing on candy that's made with fake
chemicals fake sugars and fake colors sothis would be like dried strawberries
taste just just like candy like N orchewy so you get that kind of like candy
chewiness but you might not get if youjust eat normal fruit like before it's
dried if that makes sense because itdoesn't have that kind of candy
consistency and next one is tosubstitute croutons with almonds or
walnuts but almost specifically havethree times the fiber and two times the
protein so getting a nutrient boost inyour salad but you're still getting
something crunchy I feel you guys if youlike crunchy things in your salad I love
having something crunchy in my salad sothat's why I reach for nuts and seeds
it's a really great healthy swap to getmore like nutrients out of yourself my
next one is a substitute fruit juicewith just water with the fruit you like
in it video - orange juice that is a lotof sugar without the fiber from the
fruit to kind of slow down the breakdownof the sugar the support orange slices
in your water you'll still get a hint ofthat flavor and it's a lot healthier
than having like a sugar bomb of just Iand next one is the substitute potato
chips before air-popped popcorn and thatis because it has a lot more fibers when
you eat the popcorn a you're going toget more full quicker than if you were
to eat potato chips she'll end up eatingless but it also has nine times less
saturated fat which is amazing my nextone is to substitute your sports drink
for coconut water and that is because ithas half the sugar and the sugar is all
natural sources of sugar because it'snaturally occurring in the coconut and
actually 16 at times more than potassiumwhich is with the electrolytes that
you're looking for in the sports drinkand it's all natural it gets real it's
just coconut it's not fake coloringsfake when my last one is the substitute
oats for breadcrumbs in your recipes andthat is because it has more B vitamins
it hasfiber and it has more iron so just a
higher nutrient profile than normalbroadcast so I hope you guys enjoyed
this video and some of these swaps and Ihope you guys implement some of them
into your recipes and your cooking andyour life and everything like that if
you enjoyed it give it ate up don'tforget to hit that subscribe button and
I will see you guys in my next video byeguys