Welcome to small Swaps! I’m Josefina, and I created Small Swaps to save and share all the recipes that have worked for me in my health journey.
These are the recipes that helped me cure my chronic fatigue and recurrent headaches, which disappeared when I started to swap the bad for the good. I used to think processed “food” was still food. I was wrong, and I was feeling really bad, and I never would have thought my diet was the problem.
A few doctor consultations led me to swap some food ingredients. I started making small changes, or small swaps, as I call them. I added lots of whole foods, quit gluten, and stopped buying anything that comes in a package. I also reduced my daily carb intake (you will find lots of low-carb recipes here). After just 15 days of changing my diet, I started to feel better. My energy levels increased, I slept better, and the headaches stopped.
That being said, I still eat some high-carb meals or treats on special occasions. So you will also find some recipes a bit higher in carbs (but still gluten-free). I like to call these recipes “from time to time recipes”. These are recipes I like to cook when having friends and family over or for any special occasion (sometimes the occasion is just me wanting a treat with my cup of coffee on a Sunday morning). I think there is no harm in enjoying a homemade treat from time to time if you prioritize quality over quantity.
I love the process of creating and tweaking recipes to make them healthier. Trying recipes until the end result makes me happy is one of my favorite things to do. I hope you find my recipes inspiring and try them!
About the Recipes
All the recipes in Small Swaps are easy to make, gluten-Free, and nutrient-dense, made with real foods free from additives, such as artificial preservatives, flavors, and colors.
I primarily use flours that are low in carbohydrates such as almond flour, sunflower seed flour, lupine flour and coconut flour. In some recipes I mixed them with some other flours that are a bit higher in carbs such as buckwheat flour, rice flour or starches such as tapioca starch, potato starch and cornstarch in small amounts to enhance texture and consistency.
In respect to sweeteners, I don’t use them much or use them on a daily basis, so whenever I cook something sweet, I use unrefined sugars like muscavado, coconut sugar, and honey. I use them mostly in my “from time to time recipes”, so even though these sugars are not low carb, they will not have a significant impact on your health if you use them sparingly. I also use Xylitol or all-natural Stevia when I want something sweet with a lower carb count.
When using dairy, I choose organic. The same with proteins such as meat and poultry. I Also use high quality fats such as olive oil, coconut oil and grass-fed butter.
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