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5 Healthy Food Swaps


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That Jamba Juice smoothie may taste good… but is it really good for you? Swap out your usual food favorites for these healthy alternatives, that you can make from the comfort of your own kitchen.

  1.  DRINK:  Green Drink > Shakes:

This green drink is a good substitute for a shake filled with sugar.  It may be packed with fruits and vegetables, but believe us, it’s still delicious!

Ingredients:

  • 1 banana
  • Frozen mango
  • Kale
  • Spinach
  • Water
  • Pineapple Chunks

Steps:

  1. Put the banana, kale, spinach, and a splash of water into a blender and mix until the prefered consistency.
  2. Pour the pineapple chunks and half of the mango into the blender and mix
  3. Add the rest of the mango, mix, and enjoy!

  1.  SNACK:  Peanut Butter Balls > Chocolate Truffles

Instead of chocolate truffles, go for these peanut butter balls that will give you a burst of energy. They are a great pre-workout snack!

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup mini semi-sweet chocolate chips
  • 1/2 cup dried cranberries
  • 1/2 cup ground chia seed
  • 1/2 cup crunchy peanut butter
  • 1/3 cup honey
  • 1 teaspoon vanilla extract

Steps:

  1. Combine oats, chocolate chips, cranberries, chia seed, peanut butter, honey, and vanilla extract together in a bowl
  2. Form into balls using your hands. Arrange energy bites on a baking sheet
  3. Freeze for about an hour, and enjoy!
  4. Refrigerate leftovers.

  1.  APPETIZER: Zucchini Bites > Tater-Tots

These crispy zucchini bites are warm, cheesy, and melt-in-your-mouth good.  Rather than sodium filled tater-tots, choose this much healthier option.

Ingredients:

  • 2 medium (to yield 2 cups) zucchini
  • 1 egg
  • 1/4 cup sharp cheddar cheese, shredded
  • 1/4 cup parmesan, shredded
  • 1/4 cup mozzarella cheese, finely diced
  • 1/2 cup almond meal (or coconut flour)
  • 1/4 tsp. garlic powder
  • 1/4 tsp. sea salt
  • 1/8 tsp. ground black pepper

Steps:

  1. Preheat the oven to 425 degrees F.
  2. Shred the zucchini using a kitchen grater. Place the shredded zucchini in a clean kitchen towel or cheesecloth and squeeze out all the excess liquid. Discard the juices.
  3. Place the zucchini and remaining ingredients into a medium bowl and then mix until combined.
  4. Drop heaping spoonfuls of the mixture on a baking sheet and lightly press the mounds with your hands to slightly flatten.
  5. Bake for 20-25 minutes, or until the edges are golden.

  1.  ENTREE: Healthy Macaroni > Mac and Cheese

We promise, this Macaroni and Cheese is still just as gooey and yummy as the one you would find in a blue box at the grocery store. The only difference is the calories.

Ingredients:

  • 2 cups uncooked elbow macaroni
  • 1 tablespoon butter
  • 1 small yellow onion
  • 1 small butternut squash (4-5 cups cubed)
  • 5 cups chicken or vegetable broth
  • ¾ cup milk
  • 1 teaspoon salt

Steps:

  1. Cook the macaroni according to package directions. Drain and set aside. Heat the butter in a large skillet over medium low heat. Cut the onion into thin rings and add to the butter in the pan, sauteing over low heat until fragrant and golden, about 20 minutes.
  2. Meanwhile, remove the skin and the seeds from the squash. Cut the flesh into small cubes. Bring the broth to a boil and add the squash. Cook for 5-7 minutes or until fork tender. Drain, reserving ½ cup broth, and transfer squash to the blender. Add the onions, milk, and reserved broth and puree until completely smooth and creamy. This should yield about 4 cups sauce.
  3. Pour the pureed sauce over the cooked noodles and add the shredded cheese. Stir to melt the cheese; add water or milk to adjust consistency as needed, and enjoy!

  1.  DESSERT:  Healthy Oatmeal Raisin Cookies > Cookies

These crumbly oatmeal raisin cookies taste just as amazing as normal cookies.  Try them with a tall glass of milk!

Ingredients:

  • Boiling water
  • 1/2 cup raisins
  • 1 cup whole-wheat pastry flour, spooned and leveled
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon kosher salt
  • 1/4 cup apple butter
  • 3 tablespoons unsalted butter, softened
  • 1/2 cup light brown sugar
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 3/4 cup rolled oats (not quick-cooking)

Steps:

  1. In a small bowl, add the raisins and cover with boiling water. Let stand 5 minutes. Once plumped, drain the raisins and set aside to cool completely.
  2. Preheat the oven to 350 degrees F, and arrange racks in the lower and upper thirds.
  3. Whisk together the flour, cinnamon, baking powder, baking soda and salt in a medium bowl.
  4. In the bowl of an electric mixer, beat the apple butter, butter and sugar until light and fluffy. Beat in the egg and vanilla until combined. With the mixer on low speed, gradually add the flour mixture until just combined; stir in the oats and raisins.
  5. Using a rounded tablespoon, drop the cookies onto parchment-lined baking sheets about 2 inches apart (12 per sheet). Bake until the cookies are no longer wet-looking in the center, 14 to 16 minutes, rotating pans halfway through. Transfer to a wire rack to cool completely.

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