Photo Credit: 4.bp.blogspot.com
Let’s face it – we live in a world where MOST things that taste good are less than desirable for your waistline.
After some research, learning the ins and outs of fitness nutrition, and many “trials”, I have put together some ingredient substitutions that, in laymen’s terms, don’t taste like crap.
By replacing a few simple ingredients in some of your favorite recipes, you can:
• cut calories
• replace bad fats with good fats, and
• not feel as guilty when indulging in things that you love!
1. Tuna Salad:
(Per one can of white meat tuna packed in water)
Replace the mayo with 1/4 cup nonfat plain Greek yogurt (only around 30 calories) + 2-3 tsp lemon juice + garlic powder + 2-3 tsp (to taste) of Dijon mustard. Then add in all of your favorite spices (pepper, a dash of light soy sauce, etc.).
2. Fried Rice:
Replace 1 cup of white rice for 1 cup (uncooked) quinoa.
Now, let me state that I while am NOT the biggest quinoa fan but in this dish, it works really well.
Cook the quinoa like the package states.
Lightly sauté some veggies (onions, carrots, peas, whatever else your heart desires), add in cooked chicken or whatever other protein you’d like, add in cooked quinoa. Combine all ingredients and add some light soy sauce, a teaspoon or 2 of sesame oil, and a dash of teriyaki sauce (or if you’re really cutting calories, drop in a packet of stevia for some sweetness). You can even fry up some egg whites and add that in for a more “fried rice” effect.
This one will not disappoint.
3. Cakes and Brownies:
I always found this one to be a bit weird but I finally tried it and had awesome success.
Push that butter to the back of the fridge because today, we’re talking applesauce. In baked goods, replace half the amount of butter that the recipe calls for with applesauce.
Example: if the recipe calls for 1 cup butter, you’ll use 1/2 cup applesauce and 1/2 cup butter (or butter substitute for extra brownie points!). If you don’t mind your cakes and brownies a little but dense, feel free to replace all butter with all applesauce…then just reduce the baking time by a couple minutes so the baked goods are still soft and yummy.
Trust me, I’ve done some swaps that have not worked out (i.e. carrot cake that turned into a borderline brick…) but these are nothing like that.
Try these swaps out and let me know what you think!