The simplest first: Swap the whitish iceberg lettuce for darker salad greens. The dark green lettuces have a significantly higher nutrient content, so look for romaine, green leaf, red leaf, mixed baby greens or baby spinach. Some families I know even add Swiss Chard to their dinner salads, but it lacks a sweetness that other lettuces have so it can't replace lettuce entirely. Tossing in a few chard leaves among lettuces is a great way to add vitamins, calcium, iron and tons of other minerals.
Next simple change: Substitute real spices for seasoning packages that contain MSG and other unwanted ingredients. For a complete list of seasoning substitutions, visit this site. The packet I would use most would be for Mexican dishes. For Taco Seasoning, I use:
- 2 tsp. chili powder
- 2 tsp. sea salt
- 1 tsp. garlic powder
- 1 tsp. ground cumin
- a pinch of cayenne, unless you want it hot, in which case you can add 1/2 tsp.
I would love to hear your substitution tips! Please comment to share your healthy ideas with us... Thanks!