6 Easy Meal Swaps

Can’t give up some bad habits? Do you love a sneaky soda or do you get the tub of ice-cream out for just two (six) scoops? Well what if you could still enjoy them? You just have to be a little inventive and make some small changes.

Have you ever tried frozen banana in the blender? Well it is a game changer, tastes exactly like ice-cream! You can learn to make some simple changes that will have you eating healthy in no time.


Fizzy drinks sure do taste good but we all know they aren’t in the slightest bit good for us. Some  people tend to avoid drinking water because they think it is boring and has no flavor. This couldn’t be farther from the truth.

You could try kombucha, a fermented and sweetened tea drink. Make sure you look for a brand that is low in sugar. Kombucha can be found at your local grocery or health food stores. Soda lovers typically love kombucha because they can still get the carbonated taste they are used to. You can even make your own kombucha. Here’s a video to show you how. 


There might be nothing like a crunchy deep-fried chicken thigh or breast, but they can make you feel a little greasy afterwards! If you’ve tried oven baked chicken breasts, thighs or legs, you know they can be a little dry!  

The best way to ensure your meat is juicy and succulent is by going low and slow and adding your flavor via smoke. Kids love something with a handle as well as to chew on, so smoked turkey legs are perfect! Not only is turkey leaner than chicken, but it leaves the grill with a more delicious outer crust!


Cooking veggies and fish by steaming them is a super healthy alternative. You retain all of their natural yummy flavors, while cooking them to perfection. By steaming your food, you’re adding no extra calories to your meal while making your favorite meals much healthier. You can top fish with flavorings like lemon and chilli and use the steam to infuse the flavors into your food.


You have two good options when it comes to pizza. You can make a pizza bread crust with cauliflower. If it is the classic pizza dough that you crave, then why not make it from scratch and just switch out what’s on top of the pizza?

So how do you get started? Have your homemade pizza dough ready. Spread it out on a baking pan that has been properly floured. Brush the pizza dough with some extra virgin olive oil and sprinkle on your veggies as well as a moderate amount of your favorite cheese. If you’re feeling a little fancy, feel free to mix some black pepper, garlic powder and some of your favorite spices in with your veggies beforehand!


Have you tried making your own sauces? If you have ever read a sauce label, you will notice that sugar is one of the main ingredients. If you see some tomatoes on sale, why not make your own tomato sauce? Or you could try making a yummy pesto. It is great to add to pasta or as a coating on chicken.

If you’re looking for a creamy spread like butter, why not try avocado. It has a similar texture to butter and is great to spread on flatbread or toast. It is super easy to also make salsa, hummus or even salad dressing.


We all love ice cream, but if you have ever bought a tub and ‘accidently’ finished the whole thing, this can help. If you see some brown bananas at the shop or have some at home, don’t throw them out. Peel and freeze them now! When you’re ready for some yummy ice cream, grab them out and throw them in the blender for for one or two minutes. You will find they turn into fluffy banana ice cream in no time!

It is delicious on its own, but you can add anything you love to the banana ice cream. You could throw in some blueberries, coconut milk or mint. You won’t believe how similar the consistency and taste is to ice cream!

Educating yourself is crucial when it comes to eating well. Rather than denying yourself or overindulging, just a few tweaks here and there and you won’t have to miss out on anything. Turn these ideas and behaviors into habits to ensure you lead the healthiest lifestyle possible while still enjoying it!

Brittnay Sharman is a nutritionist from Australia. She is passionate about creating healthy meals for her young family to enjoy (especially sneaking in lots of veggies). She also loves sharing these ideas with others!

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Peggy O'Mara

About Peggy O'Mara

Editor and Publisher of peggyomara.com. Longtime natural living advocate, award winning writer, and independent thinker.

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