Here are some ideas for simple swaps that might even save you some money! (Note: anytime you substitute the taste and nutrients may be slightly different.)

What are some of YOUR favorite simple swaps? 

If your recipe calls for this ---> You can substitute or use this instead

Extra Virgin Olive Oil ---> Canola Oil

Sea Salt ---> Kosher salt or iodized salt (keep in mind iodized or table salt may have smaller granules so plan on using less!)

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Balsamic syrup ---> Balsamic vinegar with added honey

Dried cranberries ---> Raisins

Quinoa ---> Brown Rice or Barley (this will take a longer cooking time)

Fresh Corn ---> Frozen Corn or canned corn

Low-sodium beans (black, garbanzo,etc) ---> Thoroughly rinsed and drained beans

No-sugar added fruit ---> Thoroughly rinsed and drained fruit packed in syrup

Sour Cream ---> Plain Greek yogurt (low-fat or full fat)

Plain Plant-based beverages (flax, almond, coconut)  ---> Cow’s milk

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian

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800-334-4936