Healthy Substitutions

Eating healthy is always a hot topic. Get a jump on healthy holiday eating by creating healthy habits now. Healthy eating doesn’t have to mean an entire diet overhaul, healthy eating is easy to do by swapping in better-for-you ingredients to your family dinners and adding in super foods to take your meals to the next level.


Rice → Cauliflower Rice

Okay, okay! We know that cauliflower rice IS NOT the same as rice. We aren’t trying to fool anyone over here, the two are not the same. But, once you accept the name, cauliflower rice is really good. One of our favorite meals is Cajun Shrimp over Cheesy Cauliflower Rice. It’s quick, easy, and cauliflower packs in the fiber you don’t get with standard white rice.

Vegetable or Canola Oil → Coconut, Avocado, or Olive Oil

Not all fats are created equal, upgrade your oils for better tasting foods and added health benefits. Coconut oil (the only oil we use in Moxie Nosh products) is high in medium chain triglycerides, a brain boosting fat. Avocado oil is high in lutein, an antioxidant that is beneficial for your eyes. Olive oil is rich in vitamin E, which is great for your skin. A simple swap to your oils is an easy step towards better health!

Pasta → Zoodles, Spaghetti Squash, or Shirataki Noodles

Pasta is delicious, it’s quick, easy and oftentimes we eat way more than a portion size. Subbing out your spaghetti for spaghetti squash isn’t the fastest swap, but it sure is tasty! You’ll need to bake your spaghetti squash in the oven for about 45 minutes at 350*. Shirataki noodles are by far the easiest substitute on this list. They are prepackaged and sold in the refrigerated section by tofu. The taste and texture can take a bit of getting used to. Make sure you rinse them thoroughly and cook well. Zoodles are easy to make and are a crowd pleaser. Simply saute your zoodles to serve warm or, if making a cold noodle dish, dress the zoodles and allow to marinate in the fridge for a few hours to soften them.

Conventional Nut Butters → Moxie Nosh

Palm oil, hydrogenated oils, sugars, and high fructose corn syrup are just the beginning of all the crazy things added into most commercial nut butters. We take health seriously and don’t mess around with ingredients made in a lab. Moxie Nosh is all natural with ingredients you can trust. We wouldn’t have it any other way.


Chia Seeds

Chia seeds have, per 2 tablespoons, 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber (that’s just 1g net carbs for you keto folks) plus vitamins and minerals. An easy way to add in chia seeds is in a salad, as an oatmeal topper, or by adding them to your favorite beverage! Make sure you stir frequently to avoid clumping.

Flax Seeds

Flax seeds are packed with all kinds of nutrients beneficial to your health. A tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Flaxseed also contains 75 to 800 times more lignans (which have both plant estrogen and antioxidant qualities) than other plant foods. That’s a whole lot of health in a spoonful! Add in ground flax to your daily smoothie, on top of side dishes, or make a healthy sprinkle with flax seeds, chia seeds, and hemp hearts! Our Trail Mix Butter has both chia and flax seeds to fuel your body.


Cinnamon is one of the HEALTHIEST spices out there! Did you know that cinnamon has been shown to cut the risk of heart disease, have high antioxidant properties, improve insulin resistance and aid with diabetes management, and can fight bacterial and fungal infections? Cinnamon is easy to add into sweet dishes, but did you know it’s super tasty with savory dishes as well? A little bit goes a long way, try adding it into your seasoned salt (see below) or dusting a bit on your steak. 


Curcumin is the active ingredient in turmeric that packs a punch when it comes to its anti-inflammatory and antioxidant properties. Try making a seasoned salt blend with turmeric, garlic, ginger, black pepper, cinnamon, and your favorite salt. It’s an easy way to sneak in this medicinal spice! Golden Milk is another tasty treat with a long history of healthy benefits. Our recipe for Golden Milk Overnight Oats is an easy addition to your morning routine and a great way to boost your health.

Golden Milk Overnight Oats

Golden Milk Spice Blend (make ahead of time and use ½ - 1 teaspoon per 1 cup of milk)

1½ Tbsp turmeric

1 Tsp ginger

1 Tsp cardamom

1 Tsp cinnamon

Blend until smooth:

1 Cup cashew, almond, coconut, or milk of choice

1 heaping spoonful of Moxie Nosh Cashew Butter

½ - 1 Tsp Golden Milk Spice Blend

1 Tbsp honey or maple syrup, or use a pinch of stevia

A splash of vanilla extract

In a mason jar, or similar container, combine your blended golden milk and:

2 Tbsp chia seeds

2 Tbsp hemp hearts

1 Tbsp flax seeds

½ Cup rolled oats, or another 2 Tbsp of chia seeds

Shake or stir well until the chia seeds begin to swell and are evenly dispersed throughout. Chill in the fridge overnight or on the counter for a hour or so. Heat on the stove or enjoy it cold. Top with a mixed seed sprinkle, coconut, fruit, or honey to serve. Overnight oats and chia pudding are a fave when it comes to meals on the go. You can prep a batch for the week and cut down on kitchen time throughout the week!

We would love to know your favorite healthy add-ins! Let us know on Instagram, Facebook, or Pinterest. 

Leave a comment