1. Nuts instead of croutons. Instead of high fat bread cubes, nuts add protein, healthy fats and a satisfying crunch to salads. Choose walnuts and almonds for a heart healthy addition to any pile of greens. Remember to go easy, as they still contain calories.
2. Rolled Oats instead of Breadcrumbs. Oats are a whole grain and will meet your daily requirement of "make 1/2 your grains whole" when replacing salty, refined bread crumbs. Oats are high in fiber, B vitamins and iron with just a fraction of salt. Add some herbs to create your own flavor booster.
3. Pureed Sweet Potatoes instead of Cream to thicken soups. There is still a bite in the air so don't stop making those bone warming soups as we wait for Spring temperatures to settle in. Replace high calorie cream with pureed sweet potatoes to thicken your soup stock. You'll be boosting your potassium intake with this simple change.
4. Soda Water instead of Tonic Water. Tonic water is high in sugar, soda water is not. While you will taste the difference the calorie savings will be worth it.
5. Zucchini Ribbons instead of Pasta. Now no Italian worthy of their heritage, like myself, is going to give up eating pasta, but a replacement from time to time won't hurt. Using a mandoline or peeler, ribbons of zucchini can be created. No need to boil but baking or saute will do the trick. Uncooked thin slices of squash also make nice lasagna noodles for a menu change.
6. Mashed Avocado for Butter or Oil in Baking. Avacados will give you a supply of "good" fats. Instead of raising your cholesterol, avacados will help keep healthy levels of cholesterol in your blood stream.
7. Applesauce or mashed banananas instead of oil, butter or sugar. Applesauce adds sweetness to your baked goods without adding any fat. A little extra fiber will be added as well.
8. Whole wheat flour instead of refined white flour. Another great way to "make 1/2 your grains whole. Now truth be told, I am not a real fan of a recipe using all whole wheat, so I make at least 1/2 of the flour requirement whole wheat. This keeps the texture of your baked goods a little more tender and moist. Hey a little whole wheat is better than none at all!
Article adapted from Time,What to Eat Now 2013
