Pantry Swap

The majority of people eat pretty standard food. The "Standard American Diet," also known as SAD has become a real popular term categorize lifestyles full of processed, packaged, refined sugars, candies, and a anything else that has been given color and preservatives to extend its shelf life. 

Living off this lifestyle will cause dysfunction, and you will begin to feel it. People develop food allergies (even environmental ones), digestive challenges, autoimmune disorders, skin problems, inflammation, diabetes, weight gain, hormonal imbalance, malnourishment, brain fog, I  mean, the list just goes on.  

People have to reverse years of physical damage and mental addiction to these foods. When people want to go healthy, they fear that I will strip everything from their diet, all of their favorite meals and snacks. On the contraire, I offer better versions of their favorite meals and snacks and then some because there are so many alternatives to conventional foods.  

So, here we go. Here are some healthy swaps for the conventional stuff that's been hanging in your fridge or pantry. 

trade this: conventional milk

for this: raw milk, almond, coconut, hemp, or rice milk


trade this: cheese

for this:  raw pasture raised cheese, goat cheese, cashew cheese


trade this: white bread and wheat

for that: rice, kamut, millet, quinoa, amaranth gluten free seed bread


trade this: boxed cereal (what I like to call "human kibble")

for that: steel-cut oats, quinoa, millet, buckwheat, or amaranth porridge or puffed quinoa and amaranth


trade this: conventional mayonnaise and ketchup

for this: hummus or avocado, olive tapenade


trade this: bleached pasta

for this: rice noodles, buckwheat soba noodles, even raw spiralized zucchini


trade this: chips and dip

for this: nuts and flaxseed crackers and hummus, guacamole, fresh salsa


trade this: table salt

for this: Himalayan pink sea salt, Celtic salt, dried seaweed flakes


trade this: white sugar

for this: stevia, coconut sugar, raw honey or maple syrup, blackstrap molasses


trade this: ice cream, cake, and cookies

for this: non-dairy coconut ice cream, quick banana ice cream*, vanilla chia seed pudding


trade this: coffee and black teas

for this: green tea, roasted dandelion, chicory root, chamomile, jasmine, nettle or mint tea


trade this: soda and energy drinks

for this: fresh juices, sparkling mineral water with lime, ginger, and/or mint


trade this: sweet cocktails

for this: sparkling water mint mojito, rosemary-infused cucumber lemonade


Recommendations for brands or how to eat or cook anything? Just leave a comment below. 


These pantry swaps were loosely adapted from James Colquhoun & Laurentine Ten Bosch from Food Matters and Hungry for Change.