Healthy Living

Healthy Swaps in the Kitchen

Sarah Newton, MS, RD, LDN
Healthy Swaps in the Kitchen

By making a few small changes in the kitchen, you can transform a few of your favorite dishes into lighter, healthier options. If you are looking for ways to enjoy your favorite dish without the extra calories and fat, then you will love these easy swaps that yield great results.


MayonnaiseGreek Yogurt
Sour CreamGreek Yogurt
White RiceQuinoa or Farro
Spaghetti NoodlesSpaghetti Squash or Spiraled Zucchini
Ground Beef BurgersPortobello Mushrooms or Black Bean Burgers
Deep Fried Buffalo Chicken WingsBroiled Naked Chicken Wings with sauce for dipping
Regular Pizza DoughCauliflower Pizza Crust or Whole Wheat Pizza Crust
Deep Fried French FriesBaked Sweet Potato Fries or Baked Parmesan Zucchini Fries
Potato ChipsThinly Sliced Baked Potato ‘chips’ or Baked Kale Chips
Ground Beef TacosSweet Potato + Black Bean Tacos
Ground Beef TacosGrilled Fish Tacos
Store bought microwave PopcornPop your own using the stove or paper bag + oil in the microwave
GranolaOatmeal or Raw Nuts/Seeds
Vegetable OilOlive or Canola Oil
Tonic Water or SodaWater + Cucumber + Mint

Here are a few healthy swap recipes!

Chicken salad on lettuce

· 3 Cups Shredded Chicken

· 1 Cup Plain Greek Yogurt

· 1 Tbsp Mayonnaise (optional)

· 1 tsp Mustard

· ¼ Cup of Dried Cranberries or Raisins

· 2 tsp of lemon juice

· 1 Tbsp Black Pepper

· 1 tsp of garlic powder

· Dash of cayenne (optional)

· Preheat oven to 350° F.

· Bake 3 large chicken breasts for 15-20 minutes or until chicken reaches internal temperature of 165° F

· Mix together Greek Yogurt, Mayonnaise, Mustard, Cranberries, Lemon Juice, Seasonings

· Remove chicken from oven, shred

· Mix chicken with other ingredients

· Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.

Tip: can use same variation for tuna fish

· 1 large Onion, chopped

· 1 Jalapeno, seeds removed, diced

· 2 Cloves Garlic, minced

· 1 to 2 Sweet Potatoes, skin removed and cubed

· 1 can of low sodium Black Beans, drained & rinsed

· Olive Oil

· 1 tsp Chili Powder

· 1 tsp Garlic Powder

· ¼ tsp Salt

· ½ tsp Cumin

· Greek Yogurt

· Cilantro

· 8 Whole Wheat Tortillas

· On the stove top cook olive oil, onions, garlic and jalapeños until soft, remove and transfer to bowl.

· Using the same skillet, add olive oil , cubed sweet potatoes and dry seasoning, cook until tender, 20 minutes

· Add rinsed black beans to skillet and cook for additional 5 minutes

· Warm tortillas in the microwave or over open flame on the stove

· Assemble tacos with Onion mixture + Sweet Potato Skillet Mixture and top with Greek Yogurt and Cilantro

Recipe from:

Bowl of buffalo chicken dip next to carrots and celery

·         3 Cups of shredded cooked chicken

·         ¼ cup cream cheese (reduced fat-optional)

·         1 cup of plain Greek yogurt

·         ½ cup of shredded Mozzarella Cheese

·         1/4th to ½ Cup of Hot Sauce (your choice)

·         ¼ Cup of crumbled blue cheese

·         Seasoning: 2 tsp dried parsley, 2 tsp dried dill week, 2 tsp garlic powder, 2 tsp onion powder 2 tsp black pepper.

·         Preheat oven to 350° F.

·         Bake 3 large chicken breasts from 15-20 minutes or until chicken reaches internal temperature of 165° F

·         Mix together Cream Cheese, Greek Yogurt, Mozzarella Cheese, Hot Sauce, and Dry Seasoning.

·         Remove chicken from oven, leaving oven on. Shred chicken.

·         Transfer cream mixture + shredded chicken to baking dish.

·         Bake at 350° F for 15-20 minutes, until all cheese is melted together.

·         Remove from oven, top with blue cheese crumbles.

·         Serve with Carrots, Celery, Cucumbers, Peppers or on Whole Wheat Sliders.

Join Touro for Switch it Up! Healthy Swaps in the Kitchen

Join Dietitian Sarah Newton to learn how to use whole foods to create a delicious, healthy meal for you and your family. Also, learn how to make healthy game day meals.

Located in Touro’s Foucher Room on the 2nd Floor of the hospital.

Thursday, August 9
12pm to 1pm
Foucher Room

Registration is required.

>> CLICK HERE to register online, or call 504-897-8500.

Sarah Newton, MS, RD, LDNSarah Newton, MS, RD, LDN is a clinical dietitian with an advanced degree in nutrition providing medical nutrition therapy for both inpatients and outpatients at Touro. She graduated from Louisiana State University and furthered her education with a Master’s of Science and internship from University of Southern Mississippi.