NUTRITION - Healthy Pantry Swaps

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Summary - 

I remember stumbling across my first healthy cookbook and felt so inspired to completely change my diet which sounds great, but I encountered one very big problem from the get go … I had absolutely no idea where to start! In this episode, I’m going to save you from this exact problem by giving you the best possible place to start - your pantry!

Things I Mention - 

  • The small, achievable steps that I took to change my diet long-term

  • Easy ways to improve your health simply by swapping some of your most used pantry staples for healthier, more nutrient-dense alternatives 

  • How to continue eating your favourite foods without compromising on taste 

PLUS, I explain the reasons behind each swap so you feel educated and empowered to make healthier choices when it comes to your own diet. 

Links & Helpful Resources - 

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If I think back to when I first began cleaning up my diet, I remember it feeling really overwhelming and confusing because there was so much information out there but almost all of it was contradicting, biased or misleading. The worst part though, I struggled to even find a good place to start. When you’re so used to eating and cooking a certain way, it’s hard to make a change with no one pointing you in the right direction. 

Today I want to be that person for you. I want to be the person who points you in the right direction and as a result, helps you fast-track your goal of a happier, healthier you. It took me years of trial & error to be able to make permanent change and I’d like to speed up that process for you by sharing some of the healthy pantry swaps I’ve made because they’ve made such a huge improvement to not only mine, but my families health as well. 

These are foods that I’ve really grown to love and now actually prefer over the foods that I used to consume, what feels like a short few years ago. I also want to note though that we didn't change everything at once, each swap took time to adjust and as I researched more and more about what was actually in the foods we were previously eating, the change happened quite naturally. I wholeheartedly believe that for every ingredient you consume now that you know might not be the healthiest option, there is a healthier alternative available.

So if after listening to this episode, you decide that you'd like to give just one of these swaps a try, then know that you are well and truly on your way to improved health & happiness -

SWAP WHITE FLOUR FOR ALMOND MEAL OR BROWN RICE FLOUR

I use Almond Meal as a substitute to White Flour in a lot of recipes such as fritters, quiches, cookies, banana breads, pancakes muffins etc. If I’m making lunchbox snacks, I’ll use Brown Rice Flour as most schools are nut free. 

SWAP SUGAR FOR RICE MALT SYRUP OR STEVIA

I've been using either Rice Malt Syrup or Stevia as a sugar alternative for years. Stevia is much sweeter than sugar therefore you don't need to use as much plus Stevia doesn't ramp up the calories nearly as much as what sugar does and it doesn’t affect blood sugar or insulin levels or contribute to dental cavities. If you’re a sweet tooth, this is a must! 

SWAP COCOA POWDER FOR CACAO POWDER

Cacao Powder is a powerhouse as far as ingredients are concerned. It has 40x the antioxidants of blueberries, it is the highest plant-based source of iron, it's full of magnesium, has more calcium than cow's milk and naturally lifts mood and acts as an anti-depressant. It’s a no brainer in my opinion! 

SWAP PEANUT BUTTER FOR AN ALL NATURAL PEANUT BUTTER

This really shocked me when I first learnt about this but some of the more well-known peanut butters brands are full of nasty additives and preservatives. If you move your eyes up a shelf or two, you’ll find all natural peanut butters which taste exactly the same (if not better) than commercial brands with nothing but peanuts in the ingredients. 

SWAP OLIVE OIL FOR COCONUT/ AVOCADO OR HEMP SEED OIL FOR COOKING

This only applies to cooking because using an Extra Virgin Olive Oil unheated for example as a salad dressings is incredibly healthy. For cooking, I like to use either coconut, avocado or hemp seed oil because they don’t become rancid like Olive Oil does when exposed to high temperatures.

SWAP SOY SAUCE FOR TAMARI SAUCE OR COCONUT AMINOS

Tamari Sauce contains a lot less salt than Soy Sauce whilst Coconut Aminos has the same great taste, however it is also soy free, gluten-free, low GI and packed with minerals, vitamin C and B vitamins.

SWAP WHITE PASTA FOR PULSE PASTA

There are so many pulse pastas available at supermarkets now including chickpea pasta, lentil pasta and green pea pasta. They are low GI, gluten-free and packed full of protein. Not to mention, they actually taste good as opposed to white pasta which is really quite tasteless on its own.

SWAP GRAIN-BASED CRACKERS FOR SEED-BASED CRACKERS

We use either the Carmans Seed Crackers or the Olinas Seed Crackers as they are gluten-free, vegan and contain no nasty or unrecognisable ingredients like most grain-based crackers do. Some of the ingredients in crackers are honestly quite frightening. 

SWAP WEETBIX FOR VITA BRITS

This may surprise you because it sure as heck surprised me when I decided to compare the labels but Vita Brits contains no added sugar - Weetbix does. 

SWAP SULTANAS FOR GOJI BERRIES

Goji Berries offer a lot of additional health benefits such as high antioxidants, immune support, healthy skin and helps to stabilise blood sugar levels. The l

SWAP TABLE SALT FOR PINK HIMALAYAN ROCK SALT

Pink Himalayan Salt contains several minerals not found in regular table salt including calcium, potassium, magnesium and iron. If you regularly add salt to your meals, it’s worth the switch for all that extra goodness. 

Now I understand that you’re probably walking or driving at the moment whilst listening to this podcast so jotting these swaps down just isn’t an option so I’ve gone ahead and created a downloadable for you which you can just store on your phone and bring up the next time you’re grocery shopping. To get your hands on this one, visit www.elishacasagrande.com.au/healthypantryswaps.

Elisha CasagrandeBrisbane Personal Trainer, Brisbane Health Coach, FEEL BE LOOK, Womens Confidence, Confidence, IIN Health Coach, Healthy Eating, Groceries, Meal Planning, Healthy Pantry Swaps, Healthy Food Alternatives