Food swap ideas

Switch your food for healthier options as often as possible

Pizza FOR change the base, try cauliflower or quinoa, and reduce the cheese

Crumbed chicken FOR make your own crumbing from almond meal and herbs and spices

Fish n chips FOR home made tastes best!!

Taco salad FOR reduce the corn chips/shells

Pasta FOR zoodles, buckwheat, chickpea or protein pasta

White rice FOR brown rice, quinoa, cauliflower rice

Dairy Milk Chocolate FOR Raw Chocolate

Salted Nuts FOR Raw Activated Nuts

Sour Cream FOR Coconut Yoghurt

Cows Cheese FOR Goats Cheese

Bread FOR homemade nut & seed breads

Regular flour FOR almond meal or a mix of almond meal and other flours such as buckwheat, chickpea, coconut etc

White or brown sugar FOR dates, honey or rice malt syrup for sweetness

Traditional lasagna sheets FOR eggplant, or zucchini or a mix of your preferred veggie

Mayonnaise FOR mustard

Potatoes FOR Cauliflower rice

Potato Chips FOR Kale Chips 

Beef FOR chicken and fish

Toast FOR Sweet potato slices

Chips FOR Roasted chickpeas

Cool drink / Soda FOR sparkling water, green tea, or kombucha

Cereal FOR Chia pudding, or a yogurt, or bircher muesli

Lollies / candy / chocolate FOR Dried fruit, energy balls, or dark-chocolate-covered fruit

Tomato sauce / ketchup FOR salsa, seasonings with herbs and spices

Cheese FOR nutritional yeast flakes

Cheese FOR cashew cheese

Store bought condiments and sauces FOR tahini, tamari, extra virgin olive oil, fresh lemon squeezed juice, apple cider vinegar, herbs & spices

Ice cream or creamy dessert FOR coconut based frozen desserts such as “nicecream” ,Chia seed puddings

Processed spreads and dips FOR nut butters made from almond, cashew, hazelnut

Store bought dips FOR Homemade hummus or homemade pesto dips

Couscous FOR brown rice, Quinoa, cauliflower “rice”

Wheat breads / crackers FOR wholegrain crackers made from brown rice, quinoa, millet, amaranth, buckwheat, coconut flour, or chickpea flour.

Boxed breakfast cereals FOR cereals made from amaranth and quinoa - make your own bercher muesli with nuts and seeds and GF grains, or homemade granola.

Porridge FOR chia seed puddings, bircher

Soy Sauce FOR Tamari or coconut aminos

Sourcream FOR Coconut yoghurt

Beef mince FOR lentils

Puff pastry FOR Tortillas

Cow’s milk FOR Nut milk

Palm, Vegetable, Peanut oils FOR Avocado, coconut, olive oils

Need more support in your food choices? Confused what to eat? Really want to eat healthy but don’t want to give up your favourite foods? You need to check out Switch To Healthy program!!