• Raw honey is incredible. It'a a natural sweetener, eliminating any processed nasties, especially when most cereals are already loaded with added sugar (Image credit: Tending the Garden).

  • Spinach is its bulked up brethren, full of nutrients, antioxidants, vitamins. You name it. Pop it in your omelette, smoothie or burger for a Pop-eye approval (Image credit: Sandy Brocking).

  • Ditch the flakes for these versatile high fibre grains that aren’t just for porridge like Gran used to make.

Five food swaps you won’t notice and actually want to eat

Swapping raw honey for sugar, and oats for your cereal are just two easy ways to clean up your eating. You’d be surprised how a tiny change, can yield such a solid result.

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Before you start quivering and shaking, we aren’t asking you to swap the two sugars in your flat white for stevia. Stevia really is, and always will be, the ugly sibling of the sugar substitutes. However, what we are going to do is give you a few ideas for some simple swaps to clean up your favourite meals.

Raw honey for refined sugar

Do you pour half of the sugar jar on your cereal for that little added sweetness? That could produce a sweet tooth even the Tooth Fairy won’t take. It can be tempting, especially when bran can make soggy cardboard look like a better option after a while. Raw honey is incredible. It’a a natural sweetener, eliminating any processed nasties, especially when most cereals are already loaded with added sugar. A simple drizzle of raw honey is all it takes to clean up this go-to breaky option.

Oats over cereal

A recently discovered superfood to some, a household staple for decades for others, steel cut oats is the ultimate breaky option. Ditch the flakes for these versatile high fibre grains that aren’t just for porridge like Gran used to make. Try soaking them overnight in a half a cup of milk to make a creamy bircher muesli, and top it off with berries and honey. Nom.

Spinach instead of iceberg lettuce

Pop-eye ate spinach for a reason. Yes, iceberg lettuce is green. Yes, it’s crisp and crunchy on that burger. But, apart from that, it really only contains water and it’s certainly not making that Big Mac a healthy option. Spinach is its bulked up brethren, full of nutrients, antioxidants, vitamins. You name it. Pop it in your omelette, smoothie or burger for a Pop-eye approval.

A long black, not a flat white

Now before you start stamping your feet on that café floor, long blacks aren’t actually that bad. Granted, it can be a hit and miss process to find ‘the one’, but when you find it (and they’re made properly) then they are a gift from the caffeine gods. If you’re finding that three milky lattes are making your stomach turn faster than you can say “extra hot, skim latte with one sugar and just a dash of caramel, please” then jump on board with the long black for the same glorious caffeine hit minus the queasy.

Cook over buying the pre made

Last but not least is the simplest swap of all: cooking. Now by cooking, we don’t mean tilting your chef hat, cracking open a jar of tomato and red wine pasta sauce and shouting “wullah!”. We mean filling up your fridge with plenty of fresh produce and making the sauce yourself. There are plenty of delicious recipes that only require a few tomatoes, a dash of garlic, and a scoop of tomato paste for the same delicious flavour without the added salt and sugar.

About the author

Caitlin is a Brisbane based creative writing and marketing student with a passion for healthy food and active living. Before you start snoring, just know that there are just three things she can’t live without: coffee, peanut butter and chocolate (the good stuff of course). Despite her love for chocolate, she has an undying fascination for foodie fads – here’s looking at you, kale. Whether you’re a sworn paleo supporter or raw foodie enthusiast, she’ll eat with you, because hey we all share one thing in common – a passion for healthy, clean, wholesome eating.”

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