healthy replacements

Are you eating this super food?

By | Blog, Healthy Snacks, Nutrition, Uncategorized

Post by Katie C., blog contributor

A food I’ve come to love over the past year is Greek yogurt.  I had heard about all of its great health benefits (good source of calcium, high in protein, essential bacteria), but I was still eating the sugar-filled American version.  At first I didn’t quite know how to use Greek yogurt, but I soon found it to be extremely versatile.  I now eat it almost every day, whether I have it with fruit for breakfast or use at as a substitute for sour cream.  My favorite brands are Fage and Trader Joe’s.  Both are rBGH free; the Trader Joe’s brand contains a bit more protein and is cheaper.  There are plenty of flavored versions available, but these contain a lot of sugar.  I started eating these versions, but now I buy the plain version and mix in a little all natural fruit spread if I want a sweeter yogurt.

If you haven’t tried Greek yogurt yet, here are some easy and delicious ways to incorporate it into your diet.  Once you go Greek, you won’t go back!

  • With fresh blueberries or blackberries
  • In a fruit and yogurt parfait – layers of Greek yogurt, fruit, and unsweetened granola
  • In a  morning fruit smoothie
  • As a sour cream substitute (on top of a baked sweet potato, a dollop on tacos or taco salad, etc.)
  • In tuna or egg salad as a mayo substitute (I sometimes do a mix of Greek yogurt and Dijon mustard)
  • As a Greek tzatziki sauce.  Mix Greek yogurt with dill, garlic, diced cucumber, and mint and serve on lamb burgers.  This is one of my favorites!
  • As a super-easy homemade vegetable dip.  Blend one cup cottage cheese in a food processor for one minute.  Blend in one cup Greek yogurt and desired seasonings (dill, garlic, onion powder, etc.).  If you’re going to a Super Bowl party this weekend, this is a delicious, healthy dip to bring that only takes a few minutes to make.

Have you tried Greek yogurt?  What are some ways you use it?

Replace 7 Non-Value-Added “Foods” in 7 Days with Healthier Alternatives

By | Behavior Change, Blog, Healthy Snacks, Kids nutrition, Uncategorized


    Shelly’s Simple Suggestions    

    Shelly K, contributor to Dustin's blog

    Yesterday I went to buy a few groceries and one of the things on my list was REAL maple syrup.  I have been eliminating processed foods from my kitchen as best I can for a while now.  Eating “whole” is pretty standard for me now (with planned cheat times), but the hardest part in the household are things I exposed the kids to in an effort to get the healthier foods in, like syrup, ranch dressing, breaded chicken, dried fruit, etc.  I have been successful in replacing whole grain for white in some cases, sauteed chicken for breaded, healthier bars for cereal bars, less chips, more nuts/seeds, etc.  But challenges remain.  I continue to try to swap things out without alienating the kids from their comfort zone.  Here is what I’m working on right now.    

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