Simplify Nutrition With Two Easy and Delicious Food Swaps

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Have you seen that Netflix documentary, Forks Over Knives? If you’re interested in learning about the impacts of a whole-food, plant-based diet, you should definitely check it out. For the record, I don’t live an entirely whole-food nor plant-based diet but I’m always jumping on chances to swap out refined foods for more complete ones. Here are two recent favorite swaps that don’t sacrifice the things we love like flavor and texture.

Original: All purpose flour

Swap for: Buckwheat flour

Why I like it: I’ve tried to love almond flour in the past, but the texture was just never quite…right. Anytime I cooked with it the recipe turned out grainy, crumbly, and dry. Plus the flavor wasn’t familiar enough to the “real” thing. But I recently picked up Bob’s Red Mill Organic Buckwheat Flour at the grocery store because I heard that it bakes up fluffy like regular flour and it does! So far I’ve only used it to make blueberry pancakes but I felt like the real test was the fact that the pancakes were plant-based. So–no eggs, butter, or cows milk to be found anywhere and they turned out delicious–fluffy, a little crispy around the outside, and with the perfect pancake chewiness.

Original: White sugar

Swap for: Coconut sugar

Why I like it: I mean, I’m sure at this point everyone’s aware that sugar is like a drug to our brains, is scary addictive, and offers no nutritional value to our bodies. But it’s in everything and it’s necessary in many recipes for them to turn out just right (I think). And look, I love pastries as much as the next person, but when it comes to cooking at home, I want something simpler and unrefined. This coconut sugar has a warm flavor like light brown sugar but without the tacky molasses texture. I’ve cooked with it in those blueberry pancakes and in muffins.

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Have you tried some version of a whole-foods or plant-based diet before? Comment with a link to a favorite recipe! Thanks so much for reading.

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