Quinoa instead of White Rice: Substitute quinoa for white rice in dishes like stir-fries or pilafs to increase protein, fiber, and micronutrient content.
Greek Yogurt instead of Sour Cream: Use Greek yogurt as a healthier alternative to sour cream in dips, dressings, or as a topping for baked potatoes, adding protein and probiotics.
Chia Seeds instead of Breadcrumbs: Replace breadcrumbs with chia seeds as a binding agent in meatballs or as a coating for baked chicken to add omega-3 fatty acids.
Regular Potatoes: Opt for sweet potatoes instead of regular potatoes in dishes like fries, mash, or hash for more vitamins, minerals, and fiber.
White Rice: Swap traditional rice with cauliflower rice in dishes like fried rice or risotto to reduce calories and carbs while adding fiber and nutrients.
Iceberg Lettuce: Choose spinach over iceberg lettuce in salads or sandwiches to boost vitamin and mineral content, particularly vitamin K and iron.
Almond Flour instead of All-Purpose Flour: Use almond flour as a gluten-free alternative in baking recipes like cookies or pancakes to increase protein, healthy fats, and fiber.
Butter: Substitute coconut oil for butter in cooking or baking to add medium-chain triglycerides (MCTs) which can support metabolism and overall health.
Berries instead of Syrup: Top pancakes or yogurt with fresh berries instead of syrup to reduce added sugars and increase antioxidants, vitamins, and fiber.
Milk Chocolate: Choose dark chocolate with higher cocoa content (70% or more) over milk chocolate for a richer flavor and higher antioxidant content.