{"id":3010,"date":"2022-05-04T07:29:48","date_gmt":"2022-05-04T12:29:48","guid":{"rendered":"https:\/\/blogs.tops.org\/wellness-wednesday\/?p=3010"},"modified":"2022-05-03T13:40:58","modified_gmt":"2022-05-03T18:40:58","slug":"cooking-for-multiple-diets","status":"publish","type":"post","link":"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/","title":{"rendered":"6 Food Swaps Any Home Chef Can Master"},"content":{"rendered":"<figure id=\"attachment_3006\" aria-describedby=\"caption-attachment-3006\" style=\"width: 375px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3006 size-full\" src=\"\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash.jpg\" alt=\"spoonfuls of spices\" width=\"375\" height=\"250\" srcset=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash.jpg 375w, https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash-150x100.jpg 150w\" sizes=\"auto, (max-width: 375px) 100vw, 375px\" \/><figcaption id=\"caption-attachment-3006\" class=\"wp-caption-text\">CALUMLEWIS\/UNSPLASH<\/figcaption><\/figure>\n<p class=\"first-paragraph\">Modifying meals to meet multiple dietary needs in one household can feel like a perpetual struggle. Even for those living solo, having to come up with substitutions for familiar recipes to better suit current nutritional goals may take more time than can be spared on a daily basis. The five swaps below are simple to execute; plus, they&#8217;ll help you not surpass your target exchanges\u2014without sacrificing taste in the process.<\/p>\n<ol>\n<li>When needing to \u201cthicken\u201d a sauce or make gravy, while also keeping it gluten-free, use \u00bd tablespoon arrowroot powder, cornstarch, rice or potato flour in place of 1 tablespoon wheat flour.<\/li>\n<li>Mixing equal parts miso paste and tahini, then combining with a splash of water and a dash of rice vinegar, creates a low-cal <a href=\"https:\/\/blogs.tops.org\/wellness-wednesday\/homemade-salad-dressing\/\">salad dressing<\/a> or dip. The base flavor can also be easily altered by adding garlic, ginger and\/or mustard when in the mood for a bit of variety.<\/li>\n<li>Tofu blended with lemon juice is a low-fat (and dairy-free) alternative to sour cream.<\/li>\n<li>If you tend to crave <a href=\"https:\/\/www.tops.org\/tops\/tops\/FeaturedArticles\/recipe-of-the-month-strawberry-shortcake-pops.aspx\">sweet treats<\/a> at breakfast or for a midday snack, apple butter on toast is a nonfat option that\u2019s more affordable\u2014plus less caloric\u2014than most pastries.<\/li>\n<li>To decrease total fat amount, low sodium chicken or veggie broth can be used as a partial (or full) replacement for oil in most entr\u00e9e recipes.<\/li>\n<li>If keeping salt intake to a minimum is a top priority, lemon juice, light miso paste, kelp, low sodium tamari and celery salt are all choices that can be used to make a dish more savory sans the high sodium levels that come with using traditional table salt or soy sauce.<\/li>\n<\/ol>\n<p>Any other home cooking tips you would add to this list? Drop them in an email to me or in the comments box below.<\/p>\n<p>Revel in the wellness you\u2019ve attained this Wednesday!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Modifying meals to meet multiple dietary needs in one household can feel like a perpetual struggle. Even for those living solo, having to come up with substitutions for familiar recipes to better suit current nutritional goals may take more time than can be spared on a daily basis. The five swaps below are simple to [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":3008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,3,4],"tags":[],"class_list":["post-3010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\r\n<title>Cooking for Multiple Diets: 6 Food Swaps - Wellness Wednesday<\/title>\r\n<meta name=\"description\" content=\"Cooking for multiple diets can be a challenge when everyone has different nutritional goals. 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The five swaps below are simple to execute; plus, they\u2019ll help you not surpass your target exchanges\u2014without sacrificing taste in the process.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Wellness Wednesday\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TOPSClub\" \/>\r\n<meta property=\"article:published_time\" content=\"2022-05-04T12:29:48+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash-fb.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\r\n\t<meta property=\"og:image:height\" content=\"630\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"Rachel Werner\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:title\" content=\"6 Food Swaps Any Home Chef Can Master\" \/>\r\n<meta name=\"twitter:description\" content=\"Modifying meals to meet multiple dietary needs in one household can feel like a perpetual struggle. The five swaps below are simple to execute; plus, they\u2019ll help you not surpass your target exchanges\u2014without sacrificing taste in the process.\" \/>\r\n<meta name=\"twitter:image\" content=\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash-tw.jpg\" \/>\r\n<meta name=\"twitter:creator\" content=\"@TOPSWeightLoss\" \/>\r\n<meta name=\"twitter:site\" content=\"@TOPSWeightLoss\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rachel Werner\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/\"},\"author\":{\"name\":\"Rachel Werner\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/#\/schema\/person\/5b96e540754284c0c84e97bd6f6e01bf\"},\"headline\":\"6 Food Swaps Any Home Chef Can Master\",\"datePublished\":\"2022-05-04T12:29:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/\"},\"wordCount\":324,\"commentCount\":8,\"publisher\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/#organization\"},\"image\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash-tn.jpg\",\"articleSection\":[\"Health\",\"Nutrition\",\"Recipes\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/\",\"url\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/\",\"name\":\"Cooking for Multiple Diets: 6 Food Swaps - Wellness Wednesday\",\"isPartOf\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/cooking-for-multiple-diets\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blogs.tops.org\/wellness-wednesday\/wp-content\/uploads\/2022\/05\/calum-lewis-vA1L1jRTM70-unsplash-tn.jpg\",\"datePublished\":\"2022-05-04T12:29:48+00:00\",\"description\":\"Cooking for multiple diets can be a challenge when everyone has different nutritional goals. 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