By: Amy Dockery, Registered Dietitian

You’ve probably noticed some ready-made low-calorie swaps at the grocery store -like spiralized zucchini or riced cauliflower. While these can be convenient, making them at home is easier (and quicker!) than you might think—and it can save you money too.

We’re bringing back 7 tried-and-true food swaps to help you fuel your spring training and support your fitness goals. These simple changes can boost nutrient density, keep you energized for workouts, and add variety to your meals – all without sacrificing flavour.

Ready to try them? Our recipe download at the end of the blog offers some easy ways to implement these swaps!

1) Zucchini noodles – the prettiest spaghetti alternative

Spiralized zucchini is a great way to add colour, fibre, and extra nutrients to your spaghetti dishes. You can make them quickly and easily at home with an inexpensive hand-held spiralizer or even a regular vegetable peeler. You can use them as a low-cal substitute for noodles or mix them 50/50 with spaghetti for more sustenance.  

How to make zucchini noodles with a handheld spiralizer:

https://www.youtube.com/watch?v=j3vU5ipD8i8

If zucchini isn’t your thing, you can spiralize just about any vegetable to brighten up your meals:

10 vegetables you can spiralize with a paderno spiralizer

https://www.youtube.com/watch?v=7gorWlpQVks&list=LLzh166MePNcYHylVCaucUow&index=4

2) Creamy dressings without the cream

Making your own dressings at home is not as intimidating as it can seem. Using a plain yogurt base can add protein, calcium and a nice tang to a typically high-fat dressing. The downside is that they don’t keep as long as the store-bought kind, so be mindful of how much you make.

How to make easy yogurt dressing (3 recipes)  

https://www.youtube.com/watch?v=q6XCjKOCtro

• Tip: Add chopped fresh herbs, like dill, for extra flavour 

3) Riced cauliflower – can be spiced up just like rice

Riced cauliflower can be easily made at home with a food processor or even a grater and used in stir-fries or bowls to substitute white rice, adding extra fibre and vitamin C.

How to prepare and cook rice cauliflower without a food processor: 

https://www.youtube.com/watch?v=jrOb5hy72AU

..With a food processor: https://youtu.be/1Vbtn0cL0VM

Tip: Try adding cumin and black beans for a ‘beans and rice’ dish or stir-fry with onion, garlic, ginger and soya for mock fried rice. 

4) Greek yogurt clusters for your sweet tooth

Greek yogurt strawberry clusters are a fantastic alternative to ice cream. Greek yogurt is high in protein, helping you feel fuller for longer, and it’s typically lower in fat and sugar than traditional ice cream. Plus, adding fresh strawberries not only enhances the flavour but also provides fibre, which supports digestion and helps stabilize blood sugar — something ice cream just can’t offer.

How to make strawberry yogurt clusters: https://www.youtube.com/watch?v=qhm3A2MAIts

5) Bake spaghetti squash and you won’t squash your goals

Baked spaghetti squash boats are a nutritious and easy alternative to try if baked pasta dishes are family favourite in your house. https://www.youtube.com/watch?v=bz9NLpXT3Ic

You can also fluff the “spaghetti” out with a fork and eat it for example with your turkey bolognese.

https://cookieandkate.com/how-to-cook-spaghetti-squash/?jwsource=cl

Spaghetti squash ups your fibre intake and is a great source of beta-carotene, an important nutrient for immune function. 

6) Sweet potato toast, a sweet deal for nutrient-value

Using slices of sweet potato as a substitute for bread when making toast adds a ton of vitamin A and fibre to your meal. Plus, sweet potato is very versatile and can be paired with both sweet and savoury toppings. 

How to make sweet potato toast slices: 

https://www.youtube.com/watch?v=X09JahWXz_U

7) Apple Cinnamon “donuts” for your apple fritter cravings

Another great swap is apple slice “donuts” instead of pastries. While pastries are often loaded with refined sugars and unhealthy fats, fresh apple slices deliver natural sweetness along with fiber, Vitamin A, Vitamin C, and anti-oxidants for a nutrient boost.  Coat slices of your favourite type of apple in a small amount of flour, cinnamon and a dash of sugar.  Give them a quick fry in a pan and you’ve got a delicious treat to satisfy your apple fritter cravings!

How to make apple cinnamon donuts: 

https://www.youtube.com/watch?v=Yw6C1EoQKtk

Did you see our blog about preventing winter weight gain?  We mention food swaps there too, plus there’s a free recipe download at the end of the blog!

Do you need modifications to your menu plans and recipes that support your spring fitness goals?

Download 7 Spring Reset Recipes by Amy, RD!