5 Healthy Recipe Substitutions


We know everything there is to know about butter, fried food and cheese ( a whole lot of cheese.) I mean, can you blame us? We do live in the south, after all. But once a year we have to start thinking about swimsuit season, and that means substituting the fried fish for something a bit more friendly to our waistlines. Don’t start to panic, healthy food can still be bursting with flavor and freshness. Here’s what we’re talking about:


Quinoa, Not Rice

You must be living under a rock if you haven’t heard of this superfood by now Quinoa (pronounced KEEN-wah) has 100% more protein and 150% more fiber than rice, and it’s crazy yummy. No brainer, right? If you’re on a strict gluten-free or paleo diet, quinoa should be your go-to grain.

How to use it: Quinoa is a 1:1 substitute for rice, so sub it into any rice dish you’re preparing. Common meals like chicken fried rice and jambalaya can be prepared with quinoa.

Greek Yogurt, Not Heavy Cream or Sour Cream

We love Greek yogurt because it’s so dang versatile. Sure, it’s delicious in a fruit parfait, but you can easily use it to prepare dinner entrees. If a recipe calls for heavy cream or half and half to add creaminess and texture, opt for Greek yogurt. Want a dollop of sour cream on your tacos or enchiladas? Mix some Greek yogurt with a little lemon juice and hot sauce. Much healthier and just as tasty.

How to use it: Almost any recipe that calls for milk or cream will be just as tasty with Greek yogurt instead.

Popcorn, Not Potato Chips

Snacking is a tough habit to kick, but healthy snacking is totally fine! In fact, many experts now say that five or six small meals throughout the day are better for the body than three big meals. Opting for air-popped popcorn has nine times less saturated fat and a third the calories of regular potato chips.

How to use it: Hey, this one’s pretty straightforward. Head to your local grocery store to pick up a bag of air-popped popcorn.

Romaine Lettuce, Not Iceberg Lettuce

Let’s be honest, the lettuce on your plate is just a vehicle to carry the tasty dressing and fresh veggies. So, why not swap out that bland iceberg for crunchy, crisp romaine? Romaine lettuce is packed with vitamin K and vitamin A, which are two things that iceberg lettuce is lacking.

How to use it: Have a favorite salad recipe? Swap that romaine in for the iceberg. Besides, the bright green color of romaine lettuce will make for an even prettier salad!

Almond Milk, Not Dairy Milk

Unlike the Greek yogurt swap for cooking, almond milk isn’t an exact match to the age-old dairy milk. Although, using original almond milk over your cereal and in your smoothies will go unnoticed (and maybe even more enjoyed!) When it comes down to the numbers, regular milk has over five times more sugar than almond milk.

How to use it: Other than substituting almond milk in your cereal and smoothies, give it a try in a few baking recipes.



Diet-Friendly Meals at North Beach Fish Camp:

Roasted Beet Salad

Grilled Octopus & White Bean Salad

Ceviche of the Day with Soda Crackers

Seared Yellow Fin Tuna with Toasted Sesame Salad

Low Boil For Two with Shrimp, Clams, Snow Crab, Andouille, Corn, Broccoli, Mushrooms, Onions


When you’re not in the mood for healthy meal prep at home, head over to North Beach Fish Camp to get your fix. If you have any specific dietary restrictions, please inform your server. We promise to keep it healthy while still keeping it full of flavor!

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