Eat This, Not That: Easy Replacements That Will Improve Your Health

5 Healthier Swaps for your Favorite Everyday Foods:

1. Almond flaxseed burger instead of beef burger

Recipe:

• 2 cloves garlic
• 1 cup almonds
• 1/2 cup ground flaxseed
• 2 tbsp balsamic vinegar
• 2 tbsp coconut oil, hemp oil, or EFA Oil Blend
• sea salt to taste

1. Process ingredients in a food processor until mix becomes paste-like, or less if you want more crunch to the burgers.
2. Mash the mixture together with your hands to create two patties.
3. Spray with coconut oil, and toast patties in the oven at 300 degrees Fahrenheit for 35 minutes. You can also toast them in a frying pan.

2. Farro, chickpea, feta, and mint salad instead of a caesar salad

Recipe:

• 2 1/2 cups cooked farro, tossed with 1 tablespoon fresh lemon juice while warm
• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 teaspoons finely grated lemon zest, plus 1 tablespoon plus 1 1/2 teaspoons fresh lemon juice
• 3 tablespoons extra-virgin olive oil
• 3/4 cup feta cheese, crumbled (3 ounces)
• 1/2 cup grape or cherry tomatoes, halved
• 1/2 cup fresh mint
• 1/4 small red onion, chopped (optional)
• Coarse salt

1. Combine farro, chickpeas, lemon zest and oil in a mixing bowl and stir. Allow for the salad to cool by placing it in the refrigerator.
2. Stir in cheese, tomatoes, mint, and onion. Season with salt. Refrigerate until ready to serve.

3. Turkey barley chili instead of beef chili

Recipe:

• 2 teaspoons olive oil
• 1 pound lean ground turkey
• 1 whole red bell pepper, chopped
• 1 whole green bell pepper, chopped
• 1 cup of onion, chopped
• 1/2 cup pearl barley
• 1 can (28 ounces) of cut tomatoes
• 1 cup water
• 1 to 2 tablespoons chili powder
• 1/2 teaspoon salt
• 1 can (15 ounces each) of red beans, undrained
• 1 can (15 ounces each) of black beans, undrained

1. Heat oil in pan over medium heat. Add in the ground turkey and onion and chop up the turkey with the end of a spatula, cook through.
2. Lower the heat, and add in barley, tomatoes, peppers, water, chili powder and salt into the pan. Cover and cook 30 minutes over low heat. Then add beans and continue to cook for 15 to 20 more minutes.

4. Protein pancakes instead of frozen waffles

Recipe:

• ½ scoop of vanilla protein powder (or whatever flavor you prefer)
• 1 banana
• 1 egg + 1 egg white

1. Start by mashing banana in a bowl with a fork.
2. Add in egg mixture and mix well, add in protein powder and stir. The batter should be thin enough that it slowly drips off the spoon.
3. Heat griddle or frying pan over low-medium heat and cover pan with spray oil
4. Pour batter in small circular shapes. After about 4 minutes, or when bottom of pancake is firm or lightly browned, flip over and cook for another 1-2 minutes. (Batter will not bubble like a typical pancake, so watch closely!)
5. Remove from skillet with spatula and stack protein pancakes on plate. Top with real maple syrup and butter or yogurt spread.

5. Teriyaki chickpea loaded sweet potato instead of a loaded baked potato

Recipe:

• 2 sweet potatoes, baked
• 1 cup chickpeas drained and rinsed
• ¼ cup teriyaki sauce
• Sesame seeds, to top
• Scallions, to top

1. In a sauce pan, cook chickpeas and teriyaki sauce over medium-low heat for 6-8 minutes until sauce is warm and you can hear the chickpeas “pop”
2. Cut open the sweet potatoes, mashing down the center to fit the chickpea mixture inside.
3. Top with a sprinkle of sesame seeds and scallions.

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