Thrive this Holiday with Simple Calorie Swaps
When it is time to eat, learn to THRIVE with your food choices by making a few simple substitutions that will go a long way in saving you calories, while adding key nutrients, protein and fiber.
Swap plain non-fat Greek yogurt for:
the oils in baked goods and pancakes (note: items will be cakier/fluffier)
Tip: add pepper, chives, dill or onions to Greek yogurt to flavor pack this topping to a small baked potato, chicken, fish or bowl of steamed veggies)
Mayo – use 3:1 ratio of Greek yogurt to may in things like tuna and chicken salad. 1 Tbsp. Greek yogurt for every 1 tbsp. olive oil mayo for larger batches
Tip: love mayo on a leftover turkey sandwich? Keep a premixed glass jar of 3:1 yogurt to mayo in your fridge and use sparingly as spread instead of full fat and calorie regular mayo)
Salad Dressings – make a tzatziki and use as a salad dressing or “sauce” to your cooked proteins or raw/cooked veggies.
RECIPE: 1/3 cup non-fat plain Greek yogurt + 1 tsp. lemon juice + ¼ grated cucumber, peeled + pinch of dill, salt and pepper to taste. Stir all together
Organic Baby Food Pouches for:
For oils in baking recipes
Instead of sugar, honey or syrups in pancake recipes
Instead of plain sugary applesauce as a snack or side dish
Instead of peanut butter or milk products in your smoothies and protein drinks
Tip: Brands like Plum Organics Pouches, Peter Rabbit and Happy Tot make vegetable and fruit purees now with chia seeds or millet which add fiber to keep you full, bring down the sugar count are small portions usually under 70 calories and are cheap additions to recipes and as marinades for proteins…plus they are organic!
High Fiber Lavash or Paleo Breads for
Wraps, bread, pita, flatbreads, pizza crusts, whole wheat or whole grain 12g of fiber in that and just 122 calories is a lot less than pizza, most wraps and flatbreads. Gluten and processed grains are destroying our health and our brains. Steer clear as much as possible for better health. Examples of products julianbakery.com and samisbakery.com
Puffed organic grain cereals (example: puffed Kamut or millet) for:
2/3 of your normal cereal portion. Puffed grains are only one ingredient and depending on what grain can have 25-60 calories for an entire cup instead of the 200 or more a lot of commercial cereal have. You can usually find them on the bottom shelf of the cereal aisle in plastic bags instead of boxes, online or in health food stores. Mix 1 cup of puffed grain cereal with ¼ cup of your regular cereal choice – for more a more filling carb serving with fewer calories.
Canola oil. Using Coconut oil for cooking, baking and spreads. Delicious coconut oil is a much healthier alternative to processed canola oil. It has also been shown to boost the ability to increase energy expenditure (metabolism) by 5% for the 24 hours period after ingesting 15-30 grams. That can be an extra 120 calories burned a day!
Sweet Potatoes and Cauliflower for:
Traditional white potato dishes. Sweet potato packs a lower-glycemic, higher nutrient punch than those white potatoes wreaking havoc on blood sugar levels. Cauliflower mash is a delicious low carb option instead of mashed potatoes!
Replace ice cream or sugary yogurt in health smoothies for ½ a small sweet potato. Adds sweet thick texture without the guilt!
