Easy Healthy Swaps I Use Every Single Week

No perfection required. No extremes. Just simple better choices, one swap at a time.

In a world where fast food and ultra-processed meals dominate our diets, many of which contain chemicals that wreak havoc on our bodies and cause chronic inflammation, finding ways to enjoy our favorite comfort foods without sacrificing health or flavor can feel overwhelming—especially when time is short and life is chaotic.

Cottage cheese can be used as a traditional cheese alternative for extra protein

The good news? Health(ier) food doesn’t have to be bland or boring. You can absolutely create delicious, healthier versions of the meals you already love, right in your own kitchen—meals your family will actually eat and enjoy. And honestly? It’s easier than you think. Plus, it can be a shit-ton of fun.

Why Choose Health(ier) Swaps?

Comfort food is comforting for a reason. It brings nostalgia, warmth, and familiarity—especially when it’s cold outside, you’ve had a long day, or you’re gathered with family and friends around the holidays or a celebration.

But let’s be real: we all know many everyday foods and traditional recipes are loaded with excess calories, unhealthy fats (Crisco, hello?), added sugars, and a whole lineup of chemicals and mysterious “natural flavors” that aren’t great for our bodies.

By making small, intentional swaps here or there, you can still enjoy the same flavors and textures while also nourishing your body and feeling better afterward.

Here’s why these swaps are worth it:

• Better Nutrition: Incorporating better ingredients boosts your intake of vitamins and minerals, not to mention protein and fiber, without the junk

• Weight Management: Better, real ingredients helps reduce inflammation and can assist in maintaining or losing weight without sacrificing flavor

• Improved Mood: Eating well can enhance your mood and energy levels, making you feel good inside and out

Swap organic avocado oil for seed oils

Some Simple Swaps

Here are some easy, real-life swaps I use every single week that actually add up and make a difference:

1. Olive oil, avocado oil, coconut oil, or ghee (organic if possible) for cooking → No seed oils. That means no vegetable, sunflower, safflower, canola, corn oil, or Crisco. These are all heavily processed and not doing us any favors.

   → Goes for store-bought items as well – go for the chips, sauces or dressings made with olive or avocado oil
   

2. Greek yogurt in place of mayo and/or sour cream

   → Higher protein, creamy texture, and works in dressings, sauces, and dips.
   

3. Cottage cheese (smaller curd works best) instead of traditional cheese

   → It melts down beautifully and makes a creamy base for sauces and casseroles
   

4. Zucchini noodles or spaghetti squash instead of pasta

   → Great if you’re watching carbs or just want more veggies
   

5. Cauliflower rice (aka caulibits) instead of regular rice

   → Lower carb, easier to digest, and super versatile in a variety of recipes
   

6. Protein pasta or chickpea pasta in place of regular pasta

   → Or go gluten-free if needed. More protein, more staying power
   

7. Raw honey, monkfruit, or stevia instead of sugar

   → Just enough sweetness without the sugar overload
   

8. Pork rinds instead of traditional breadcrumbs

   → No carbs, gluten-free, and surprisingly great for breading
   

9. Homemade salad dressings and sandwich sauces instead of store-bought

   → Very easy to make and eliminates the bad oils and added sugars found in most packaged versions (just read a label)
   

10. Real butter (organic if possible) instead of margarine or “fake” butters

    → Margarine is full of things we don’t need. Ghee (clarified butter) is also a great option, even for baking, and has a higher smoke point
    

11. 2% milk cheese or shred your own cheeses instead of pre-shredded bags

    → I prefer buying blocks (2% when possible) and shredding myself. Pre-shredded cheese contains additives we don’t need, and 2% versions are lower in calories with fewer extras.

    → If you're looking for a cheese grater, this is the one I have used for years and works great: https://amzn.to/3OQGzM1

Don't stress - you don’t need to do all of these. Start with one or two as you go. Progress beats perfection every time.

Hippy Crap Anti-Inflammatory Grocery List

Eating in a way that supports your body doesn’t have to be complicated. This Hippy Crap Anti-Inflammatory Grocery List is a simple guide to the everyday foods I keep stocked in my kitchen that make it easier for me to cook balanced, nourhsing meals that support overall wellness.

Whether you’re trying to eat healthier, support joint health, or just simplify your weekly grocery shopping, this list helps take the guesswork out of what to buy.

Hippy Crap Anti-Inflammatory Grocery List.pdf

Download PDF • 75KB

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