Top Swaps
Healthy lifestyles are built on small, everyday decisions—and many of these choices start in the kitchen. Instead of doing away with favorite recipes, think about giving them a health boost instead with a simple swap or substitution from our expert.
Chef Dish
“Recipe swaps are useful when you want to improve the nutrition profile of a dish, or if you’ve run out of an ingredient,” says Aramark Chef Lisa Lombo. “The results are just as tasty, and they can make a big difference in the long run.” Get her full rundown of cooking swaps and recipes to try on our blog.
Alternate Pasta-bilities
Is pasta a household favorite? Use whole grain versions—or try a different spin altogether. Spiralized vegetables like zucchini, yellow squash or sweet potatoes are all good choices that make your dish even more nutritious. Many are available in your grocery store. Feeling adventurous? Try the Vietnamese Avocado Zoodle Bowl from Love One Today (#partner).
Egg-ucation
Have no fear; the flavor and muscle-building protein are still here! For every whole egg the recipe calls for, try using two egg whites or 1/4 cup egg substitute. Vegan secret: Mix 1 teaspoon ground flaxseeds (meal) with 2.5 teaspoons water to replace each egg in many baked goods.
Swap Meat
“You can mix lean ground beef with cooked steel cut oats or add savory vegetables—like chopped mushrooms or spinach,” shares Chef Lisa. Or simply swap ground beef for lean ground turkey, chicken or even bison, a favorite of Chef Lisa’s family. Want to get started? Try our recipe for Turkey-Mushroom-Spinach Meatballs.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.