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Fruits, Vegetables, Navitas Organics Chia Seeds and Navitas Organics Hemp Seeds on a kitchen counter.
January 15, 2020

10 #SuperSwaps to Make Your Fridge a Healthier Place

Here are 10 #SuperSwaps that will make you a healthier person and your fridge a healthier place.

By: Julie Morris, Superfood Chef & Luminberry Founder

Orchestrating a complete overhaul of your diet can be overwhelming, time-consuming and downright impractical. That’s why Navitas Organics is such a big believer in #SuperSwaps.

If you haven’t been following this hashtag on social media lately, just know that #SuperSwaps are the simple swaps of unhealthy foods replaced with much healthier superfood options. It’s an easy and fun way to make positive changes in your diet without much effort, while trying great new foods that are sure to become fast favorites. To help you get started, here are 10 #SuperSwaps that will make you a healthier person and your fridge a healthier place.

1. Swap Soda for Sparkling Water

One of the easiest ways to get into the spirit of #SuperSwaps is to start with the beverages you drink. Soda is packed with calories and sugar your body doesn’t need or want, so stock up on sparkling water instead to enjoy fizzy refreshment without the guilt.

2. Swap Animal-Based Milk for Plant-Based Milk

While we’re on the topic of beverages, now is also a great time to swap out your traditional cow milk for a plant-based version. Whether you choose milk made from almonds, cashews or another plant-based source, these alternative milks are better for your heart, your waistline and the environment.

3. Swap Store-Bought Salad Dressing for a DIY Version

Thanks to condiments in the fridge, many of us consume undesirable ingredients without even realizing it. Throw out your go-to salad dressing that’s high in fat, calories, sugar and sodium so that you don’t ruin that healthy salad you just tossed! Instead, try making your own DIY salad dressing with olive oil, vinegar, garlic, lemon, nuts and seeds.

4. Swap Relish for Fermented Vegetables

Instead of relish or other high-sugar condiments, try fermented vegetables such as sauerkraut, miso or kimchi. With these fermented versions, you’ll drop the sugar you don’t want and gain the probiotics your body craves for better digestion and mood.

5. Swap Soy Sauce with Coconut Aminos

Before moving away from the topic of condiments, I also suggest trying coconut aminos as an alternative to soy sauce. Coconut aminos are a type of liquid made from coconut blossoms and have far less sodium than soy sauce. It’s also vegan, gluten-free and a low-glycemic food.

6. Swap Cheese for Superfood Seeds

Back to the topic of seeds for a moment—certain superfood seeds also make for an excellent swap for cheese! Whip up a batch of this plant protein-packed Hemp Seed Parmesan and top your pastas, salads or soups to cut saturated fat from your diet. Seeds don’t have to be refrigerated, but you’ll extend their shelf life by doing so.

7. Swap Regular Bread for Sprouted Bread

Many dieters have adopted the mindset that carbs are the enemy, but not all bread is bad. Instead of the standard white or wheat bread, try sprouted bread (which should be refrigerated) to get the full health benefits of whole grains with low carbs, low gluten and more antioxidants.

8. Swap Whole Fruits and Vegetables with Cut Versions

Buying fresh fruits and vegetables is always a healthy choice, regardless of their form. Try cutting your carrots, celery, cucumbers or big fruits like pineapples into slices right when you get home from the grocery store so that you’ll be more likely to snack healthfully throughout the day. Alternatively, buy a couple pre-cut versions directly at the store to have instantly accessible fresh choices to enjoy.

9. Swap Flavored Yogurt with Chia Pudding

Chia pudding makes an excellent substitute for regular yogurt, even for types labeled low-fat. This is because chia pudding is naturally lower in sugar and a great source of good fats (omega 3s) with plenty of fiber to help you feel fuller, longer. Plus, you can add in all kinds of nutrient-dense mix-ins, like goji berries, cashews and seasonal fruit!

10. Swap Cane Sugar for Coconut Sugar

Although you might not store standard sugar in the fridge, you likely use it in lots of desserts and sweet treats that need to be refrigerated. Coconut sugar is a superior sweetener because it’s the most environmentally sustainable sweetener in the world and tastes delicious. As a bonus, coconut sugar is packed with amino acids, B vitamins, zinc, iron and potassium, not to mention it’s a low-glycemic option.

Which of these #SuperSwaps will you try this week? Show us on social by tagging @navitasorganics and using #SuperSwaps in your posts!

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