Top 10 food swaps to improve your meals

These won’t necessarily decrease calories but can make a lighter meal, increase flavour and in some cases increase protein and decrease carbs.

My top 10 food swaps:

Plain yogurt for sour cream. I realize this is old news but it is great news. Use a greek yogurt to get the same tangy flavour while adding more protein to your meal.
Applesauce for fat. In your next batch of muffins or cake replace your fat called for 1:1 or use half the amount. (Recipe calls for 1 cup of oil, your choices are endless. Use some applesauce (or any fruit puree) and some oil or totally replace the oil with applesauce.

Tips and hints to help you deal with IBS

Tips for dealing with IBS from Calgary Registered Dietitian, Emma.

Read further to learn about FODMAPS, treating diarrhea and constipation as well as typical trigger foods for IBS and how to treat your IBS flare-ups.

Recipes and other links for extra information are provided.

Recipe: loaded cauliflower soup

Ingredients: 1 bag frozen cauliflower 1 medium potato 2 cups water OR chicken or vegetable soup stock 1-3 onions 2 cloves garlic 1-2 tsp oil or butter 1 bay leaf, thyme, pepper, chili flakes 1-2 cups milk or alternative 1/2-1 cup sharp cheese 1 tub plain greek yoghurt 2-4 sprigs green onion This vegetable soup…