If You Like This, Try This!
Sometimes, nutrient-packed foods can become a little boring. The Kitchen has a few great swaps that can perk up a dull plate. Here are 3 of our favorite healthy options.
If you like peanut or almond butter…try sunflower butter!
PB&J is a treat at any age, but for some folks with peanut allergies, this childhood classic is a no-go. Try substituting sunflower seed butter instead.
Sunflower seed butter has a rich, nutty flavor that is very similar to peanut butter. The consistency is just as creamy and spreadable. Because this butter is made from the seeds of the sunflower, it's a great allergy-free alternative to almond or peanut butter--a great option for school lunches!
Sunflower seed butter is lower in calories and saturated fat compared to peanut butter. The price comes in at around $5.99 per jar. Not only is it a great substitute for the classic PB&J, it also works well in oatmeal or as a creamy flavor boost in baked goods. You can even try it as the base for salad dressing.
If you like dried cranberries in salads and snack mixes…try dried goji berries!
Dried goji berries are a superfood native to Asia, packed with flavor and nutrients. Their healthy qualities have been prized for over 5,000 years. These little berries contain 20 amino acids and loads of antioxidants, as well as a protein punch. Amino acids are natural compounds that are essential to the body's nourishment and functions.
Gojis have a distinct flavor that is somewhere between a cranberry and a sour cherry. They add a pop of flavor to sweet or savory dishes like oatmeal, granola, salads and grain bowls. They can also be added to baked goods like muffins and cookies. Goji berries can be a little on the expensive side, so try buying them from the bulk bin at your organic or health food store. That way, you can purchase only what you'll use!
If you like to cook with butter…try grass-fed butter!
Every balanced diet should contain a bit of fat, and butter is the delicious fat that most of us love. You can even pack a few more nutrients into your butter by swapping the standard stick with the grass-fed variety. The term "grass-fed" means the cows that are milked to make the butter are fed nutrient-dense grass instead of grain. These nutrients and flavor make their way into the milk.
Grass-fed butter is richer and creamier in flavor as compared to regular supermarket butter. It's also rich in vitamins and beta-carotene. Grass-fed butter has a type of fatty acid with nutrients that aid in weight loss and disease fighting. The price ranges from $4 to $5 per 8-ounce bar, which is a little pricier than you might be used to for butter. But like standard butter, grass-fed butter freezes well. It frequently goes on sale, so just stock up when it does and freeze until you need it. It's great spread on baked goods and added to recipes that call for regular butter.