Small Changes, Big Impact
I’m always looking for easy swaps to make my kitchen, food, and family healthier. From the ingredients we use to the tools we cook with, small adjustments can make a significant difference in reducing toxins, boosting nutrition, and supporting overall well-being. These swaps are simple, practical, and effective—helping you build a healthier home without overwhelming your routine. Whether it’s swapping out refined products for whole ingredients or upgrading to safer cookware, each change contributes to a healthier environment for you and your loved ones.
If you’re ready to take the next step toward a healthier kitchen, here are some of my favorite swaps to get you started. Remember, small changes add up over time, so pick one or two to begin with and enjoy the journey toward a more nourishing lifestyle.
1. Pasta Swap
Why Swap? Traditional pasta is often made from refined grains, which lack fiber and nutrients, and can cause blood sugar spikes.
The Better Option: Choose nutrient-rich options like Kaizen (high-protein), Banza (made from chickpeas), or Jovial Foods (organic whole-grain). These swaps add fiber, protein, and better nutrition to your meals while still being delicious.
2. Non-Toxic Cookware
Why Swap? Conventional non-stick cookware can release harmful chemicals (like PFOA and PFAS) into your food and air, especially when overheated.
The Better Option: Upgrade to non-toxic options like Caraway or GreenPan. These brands use safe coatings and materials to keep harmful toxins out of your food.
3. Healthy Cooking Oils
Why Swap? Seed and vegetable oils, like canola or soybean oil, are often highly processed and linked to inflammation.
The Better Option: Opt for healthier fats like organic cold-pressed olive oil or avocado oil. These oils are less processed and contain beneficial nutrients like omega-3s and antioxidants.
4. Non-Alcoholic Drinks
Why Swap? Many cocktails and alcoholic beverages are high in sugar and calories, not to mention their impact on sleep and hydration.
The Better Option: Try non-alcoholic alternatives like Hapsy, Seedlip, or Kin Euphorics. These options are delicious, sophisticated, and perfect for Dry January or any time of year.
5. Storage Solutions
Why Swap? Plastic storage containers can leach chemicals like BPA into your food, especially when microwaved.
The Better Option: Switch to glass or stainless steel options like Caraway, Glasslock, or Stasher Bags. They’re safer, more durable, and eco-friendly.
6. Non-Toxic Cleaning Supplies
Why Swap? Many conventional cleaners contain harsh chemicals that can irritate your skin, lungs, and the environment.
The Better Option: Choose eco-friendly brands like Branch Basics, Blueland, or Grove Collaborative. They’re gentle, effective, and safer for your home and the planet.
7. Spices and Seasonings
Why Swap? Many store-bought spices contain anti-caking agents, fillers, or are irradiated, which can reduce their nutritional quality.
The Better Option: Use organic, non-irradiated spices from Simply Organic, Thrive Market, or Burlap & Barrel for fresher, higher-quality flavor.
8. Beverage Upgrades
Why Swap? Sugary sodas and energy drinks can lead to blood sugar spikes, energy crashes, and weight gain.
The Better Option: Replace them with sparkling water from Spindrift, Waterloo, or Olipop, which are hydrating, flavorful, and better for your health.
9. Coffee Upgrades
Why Swap? Regular coffee can sometimes contain high levels of pesticides, mycotoxins, or be overly acidic, which can affect digestion and overall health.
The Better Option: Swap to organic, low-acid, or mushroom-infused coffee from brands like Four Sigmatic (mushroom coffee for added health benefits), Kion (organic, low-toxin coffee), or Purity Coffee (lab-tested for purity and low acidity). These options provide cleaner, healthier ways to enjoy your daily cup of coffee while supporting your wellness goals.
10. Greener Food Wraps
Why Swap? Plastic wrap contributes to environmental waste and can leach chemicals into your food.
The Better Option: Use reusable wraps like Bee’s Wrap, Abeego, or Honeybee Wrap. They’re sustainable, easy to clean, and keep your food fresh without the waste.
