Healthy Food Swaps Using Fall Superfoods

If you want to eat a little healthier in the fall, it doesn’t require completely changing your 
diet. In many cases, you can just make a few substitutions with the foods you already 
enjoy, and will have lower-fat foods that are tasty and nutritious. Here are some healthy 
food swaps that use fall superfoods.

Use Pumpkin in Cake Mixes

One of the easiest healthy food swaps you can do with your fall superfoods is to use 
pumpkin puree with cake mixes. This turns your cake or cupcakes into just 2 
ingredients, including the cake mix of your choice and pumpkin puree. The pumpkin 
replaces all other ingredients you would have mixed in with the cake mix, like oil and 
eggs. This is often done with a spiced cake mix that goes well with pumpkin, but don’t 
be afraid to experiment with vanilla and chocolate cake mixes as well. 

Sweet Potatoes Instead of White Potatoes

Many people enjoy potatoes, especially in the fall when you want more savory dishes, 
but they tend to be high in carbs and fat, and not very nutritious. Instead of having 
traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so 
they are filled with nutrients, and are amazing to enjoy during the fall season. You can 
have stuffed sweet potatoes, mashed sweet potatoes, or even sweet potato soup.

Use Cauliflower for Low-Carb Options

If you are on a low-carb diet, then you should become familiar with cauliflower. The 
bland taste and slightly rough texture of cauliflower makes it perfect as a substitute for 
many of the carb-rich foods you can no longer have. You can use it to make mashed 
cauliflower instead of potatoes, make lots of types of rice with it, or even make 
cauliflower steaks. Be creative and find different ways to substitute the higher-carb 
ingredients with cauliflower.

Quinoa Instead of Rice

The last substitution you can make for a healthier superfood-rich meal is to replace your 
rice with quinoa. Most types of rice, including white rice and brown rice, are okay in 
moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is 
considered a superfood, so it is the perfect alternative when you want to have a rice 
dish. You can make a harvest quinoa side dish with squash, pumpkin, and spices, 
which is simply to make and very good for you with all the superfoods included.

