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Simple Food Replacements

Annessa Chumbley, RD


Feb 7th, 2015

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When it comes to our new year’s health goals, by this time we’ve realized we’re human, and that keeping those resolutions is all about persistence, not perfection. I think it’s a good idea to have some food ideas and swaps ready as a personal “plan of attack” when those specific cravings hit, or when you need a specific ingredient for a recipe. 

Replace butter with avocado mash on toast…

If you miss the creamy spread on your morning whole grain toast, try replacing it with avocado. Ripe avocado is smooth and creamy, and when put on hot toast, it slightly melts. 


Why avocados?

  • healthy fats 
  • good for skin & hair 
  • helps you absorb needed nutrients 

Swap a sweet craving for a Peanut Butter Mocha Protein Ball...

Instead of reaching for a candy bar when the sweet tooth hits, have a batch of these delicious – and deliciously healthy – protein balls in the fridge. Sweet, rich, and very satisfying! And the best part is it will leave you with all the endurance a good protein snack provides!

Get the recipe here.

mocha protein balls

Replace flour with coconut flour in baked recipes…

If you’re getting away from processed carbohydrates, but still miss that baked item, you might consider trying some recipes that use coconut flour. Coconut flour is so high in fiber (and has a good amount of protein and fat), that the recipe needs almost a 1 to 1 ratio of flour to liquid.  Try my Cherry Pistachio Chocolate Muffins as a start! 

Get the recipe here.

Cherry Muffins

Why coconut flour?

  • gluten-free 
  • excellent source of fiber 
  • dense and filling 

Replace sour cream for Greek yogurt…

You can easily swap out sour cream in recipes, and use plain Greek yogurt. It’s creamy, delicious, with a slight tang. Use it to top soups or baked potatoes as well. 

Greek Yogurt

Why Greek yogurt? 

  • high in protein 
  • rich in calcium 
  • probiotics 


Swap a salty craving for Green Bean Fries & Sun-dried Tomato Aioli…

Roasting green beans on high heat makes them crispy and delicious. Dip them in sun-dried tomato aioli, and you’ve got your salt craving covered…the healthy way.  

Get the recipe here.

Green Bean Fries

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