Your healthy swap savvy cheat sheet

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(NC)—The talented chefs and dietitians for the President's Choice brand have created a handy cheat sheet to show you a few simple swaps that will improve your family's eating habits without affecting the delicious flavour of your favourite meals and recipes.

Swap salt with herbs

“Try using fresh or dry herbs to add flavour to dishes rather than salt,” recommends Tina Stewart, Registered Dietitian, Product Development, Loblaw Companies Limited,“Not only is it a healthier alternative, but using a variety of herbs keeps dishes from being too repetitive.”

Swap croutons with nuts

Croutons can be high in fat and calories so try adding crunch to your salad with nuts - which are high in unsaturated fats similar to those found in olive oil - walnuts and pecans complement fruity dressings, while pine nuts and hazelnuts pair well with savoury dressings.

Swap rice with quinoa

Although it's cooked like a grain, quinoa (pronounced KEEN-wah) is actually a seed with a mild, nutty flavour and chewy texture. Quinoa contains 5 g of protein per ¼ cups serving and is high in fibre. A great substitute for rice, couscous and other starchy side dishes, quinoa can also be enjoyed for breakfast with a little milk and your favourite oatmeal toppings.

Swap sour cream with Greek yogurt

With its rich flavour and incredibly creamy texture, plain Greek yogurt such as PC Greek Yogurt 0% Plain, is a fantastic substitute for sour cream in recipes, plus it's a great base for homemade dips and dressings. Greek yogurt comes in many varieties including 0% M.F. and 2% M.F., so you have plenty of options.

More tips are available online at pc.ca

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