profile

100 Days of Real Food

7 Real Food Swaps That Make a Big Difference

Published 4 days ago • 1 min read

​

Tiny changes, big impact—starting today.

Making the switch to real food doesn’t mean overhauling your pantry overnight. In fact, small, consistent changes are the key to lasting health.

I put together 7 easy swaps you can make today—no stress, no complicated ingredients. These are swaps I personally use in my kitchen, and they make a big impact over time.

Here’s a sneak peek at a few of them:

✅ Swap bottled salad dressing for homemade (I’ll show you my go-to recipe—it takes 3 minutes!)
✅ Use plain Greek yogurt instead of sour cream
✅ Choose whole grains like brown rice or oats over packaged mixes

And that’s just the beginning! These swaps are simple, affordable, and great for the whole family.

Spaghetti Squash

Swap spaghetti squash for pasta to cut down on refined carbs while still enjoying a satisfying, cozy meal—plus, it’s packed with fiber and nutrients. Roast it, scrape it, and top it just like noodles!

Brown Rice

Choose brown rice instead of white rice for more fiber, antioxidants, and a gentler impact on blood sugar. It’s just as versatile but far more nutrient-dense.

Cinnamon Rolls

Replace white sugar with maple syrup or honey to sweeten naturally while avoiding the spike and crash of refined sugar. Bonus: you get trace minerals and real flavor.

Homemade Dressing

Ditch the store-bought dressing and make your own at home with olive oil, vinegar, and seasonings—it’s cheaper, cleaner, and only takes 3 minutes. No preservatives, no hidden sugars.

Greek Yogurt Egg Salad

Use plain Greek yogurt instead of sour cream for a protein boost and gut-friendly probiotics, without sacrificing creaminess. It works great in dips, tacos, or baked potatoes.

Mashed Cauliflower

Try cauliflower mash in place of mashed potatoes for a lighter, lower-carb side that’s still rich and buttery. Just steam, blend, and season to taste—it’s surprisingly good.

Homemade Ketchup

Make your own ketchup at home with a handful of pantry staples to avoid added sugars and artificial ingredients. It’s quick, customizable, and kid-approved.

I hope you enjoy these recipes ... Happy Cooking!
:)
100 Days of Real Food Team

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
​Unsubscribe · Preferences​

100 Days of Real Food

Addison LaBonte

Read more from 100 Days of Real Food

Recipe of the Week These 3 Ingredient Flourless Peanut Butter Cookies are the perfect little treat for any occasion! They have a strong peanut butter flavor. The chocolate coating is technically optional, but highly recommended. This easy cookie recipe is bound to be a hit with your family and friends! 3 Ingredient Cookies Super quick, easy, and simple! Click for Recipe Hope you enjoy this recipe ... Have a great day!:)100 Days of Real Food Team 600 1st Ave, Ste 330 PMB 92768, Seattle, WA...

about 18 hours ago • 1 min read

One Pan Meals It doesn't get any easier than sheet pan dinners! We love throwing everything on a pan and having dinner on the table quickly. The best part about sheet pan dinners is that all of the flavors meld together! Leftovers are even better. Chicken with Brussels Sprouts This chicken and Brussels sprouts dinner is hearty, flavorful, and easy. Click for Recipe Sausage & Peppers This easy oven-baked Sheet Pan Sausage and Pepper dinner will have dinner in the oven within 15 minutes. Click...

2 days ago • 1 min read

Hi friends, Healthy habits don’t fail — unrealistic plans do. Today’s habit: think ahead for real life. That might look like keeping a snack on hand, having a simple dinner idea ready, or knowing your go-to option when plans change. Preparation doesn’t have to be perfect to be helpful. You’re doing better than you think. — The 100 Days of Real Food Team Hamburger Helper We cannot recommend this recipe enough! It is nostalgic, comforting, cozy, and creamy. We get SO many messages about this...

3 days ago • 1 min read