Food Swap Friday – Balsamic Vinegar for Creamy Salad Dressings

What do you like on your salad? Do you opt for the cleaner vinaigrettes, or balsamic vinegar? Or do you prefer those creamy salad dressings? I know they taste good, but they are loaded with all sorts of stuff you don’t need!

A healthy food swap you can make is to substitute balsamic for creamy dressings, cutting your fat, carbs and calories way down.

I used to go nuts for the creamy stuff but I now find I prefer balsamic, or my all time favorite, raspberry walnut vinaigrette. So tasty.

Balsamic for Creamy Salad Dressing

Food Swap Friday – Sweet Potato Fries vs French Fries

French fries… okay, yes, they are good… but they are bad. So bad for you.

They are loaded with saturated fat, simple carbs, and sodium.

food swap - sweet potato vs french fries

A better option is fiber-packed Sweet Potato Fries! I wasn’t always crazy about them, but I started to come around and now I love them… and I find that, because they are sweeter, I need less of them to feel full and like I satisfied my craving.

Sweet potatoes are an excellent source of calcium, vitamins A and C, potassium, fiber and beta carotene. They are also low on the Glycemic Index, making them a good choice for Diabetics.

Food Swap Friday – Salt

Are you someone who adds salt to your meals? Salt is easily the most used seasoning – in fact, without it, most things would taste very bland.

But like with everything, moderation is key. Another crucial measure is what KIND of salt you use. Yes, all salt is harvested from salt water… but thats where the equality ends.

Salt not created equal

I personally prefer to use Sea Salt, or Pink Himalayan Salt, as those still retain their trace amounts of minerals, as opposed to table salt, which has been stripped of any trace minerals during processing. Table salt also contains additives, which I try to avoid as much as possible.

It’s a pretty simple swap we have here. Yes, prices are different, but I am of the belief that it is better to pay a little more for something better, without additives, than paying less for something that not only contains additives, but has been stripped of any benefits it may have.

What’s your take? What do you use for cooking?

Food Swap Friday – Avocado instead of Mayonnaise

I love a creamy spread on a sandwich as much as anyone out there. I don’t particularly enjoy the dry bread aspect, but I alternately do not enjoy getting so much fat, calories, and carbs from just a small amount of a spread!

Avocado to the rescue! I love avocado! It never really occurred to me to use it in place of fattening spreads, but its a great swap!

Avocado - Nature's Mayonnaise

Instead of mayo loaded with egg and oil, spread a quarter of a ripe avocado on your bread. You’ll get plenty of flavor and extra fiber!

Avocados are also a great source of mono-unsaturated fats, and they lower cholesterol levels, making them a much healthier choice.

Food Swap Friday – Dark Leafy Greens

Along our journey with Diabetes comes some moments that make a difference, but are simple. There are some food swaps that qualify as simple yet effective.

Today’s food swap recommends going for dark leafy greens over light colored ones. For instance, swapping out nutrient-poor Iceberg lettuce for darker, leafier greens such as spinach, arugula, kale and Swiss chard not only adds vitamins and nutrients, but adds flavor! Iceberg lettuce has no real flavor, at least to me.

Darker greens also have more fiber, which helps offset carbohydrates. Toss some in your next smoothie – you won’t taste them, I promise! I add Kale and Spinach to my Shakeology all the time, and its great!

I remember too clearly how scary and overwhelming a Diabetes diagnosis is, but you are worth the lifestyle change. Your health and wellness are perfect reasons to make a few simple tweaks and reap plentiful rewards! It’s not easy, but it is doable, 100%!