texture-friendly healthy swaps

Nutrient-dense ingredient swaps are the fastest way to make your “normal” recipes work harder—more protein, fiber, and micronutrients—without tasting like punishment. The problem is most swaps on the internet are texture crimes: dry muffins, watery sauces, and “cauliflower everything” that nobody actually wants twice. I’ve spent the last decade recipe-testing like an adult with bills:…