Look, I could eat pizza and Chinese food everyday. I’m sure most of us can. But we all know what long-term intake of those two can do to us. So, while you may not be a granola-crunching health nut, we can all stand to benefit from making recipes healthier when we get the chance.
Let’s dive in…
1. Riced/Spiralized Vegetables
Fried Rice! Spaghetti night! Man, who doesn’t love those? They’re great for the taste buds, but not so friendly to our bodies. And if you’re anything like me, the idea of using vegetable substitutes doesn’t seem appealing. Well, let me tell you: I was shocked how wrong I was! Using riced cauliflower as a substitute in any rice dish is a great, easy, and virtually unnoticeable way to boost its benefits. Take some riced cauliflower, throw some cooked chicken, veggies, and seasoning in and BOOM! You’ve got hibachi-style fried rice that everyone will love. And that you can feel good about feeding them. There’s also spiralized zucchini and squash noodles that work GREAT if you’re having a more traditional pasta dish like spaghetti with meat sauce.
2. Cut the Fat
These days eating well has become such a big part of our daily lives. Most of us know way more about nutrition today than we did five years ago. That being said, there are still some sneaky places that fat can show up in our favorite dishes:
- Sour Cream. Sour Cream can be a huge source of unexpected fats. Especially if you’re eating out at a tex-mex place that makes your bowl in front of you (you know what I’m talking about 😉 ). If you’re eating out, then opt for no sour cream. If you’re eating at home, replace sour cream with some plain greek yogurt. You’ll still get that cool, refreshing tang without all the guilt!
- Avocado. I LOVE Avocado. And the fats in avocado are good fats. I debated putting this one on the list for that reason, but you still need to watch how much avocado you eat. So, while I wouldn’t say completely eliminate it, just be mindful of the amount of avocado/guacamole you’re snacking on.
- Cheese. Cheese can be a big culprit of sneaky fat and calories (I recently started counting my macros and discovered this). The good news, though, is that this is an easy fix! Supermarkets all over are stocked with Fat-Free and Reduced Fat cheeses to help you get all the protein benefits of cheese without the damage to your waistline. While getting Fat-Free and Reduced Fat cheeses is a step in the right direction, you should still be mindful of the serving size when it comes to cheese.
- Dressings/Sauces. Eating a salad is a great choice. And if you’re eating one right now, great job! If you’re early-on in your weight-loss journey, then choosing a salad over a Big Mac may be enough. But eventually you’ll get to a point where you’ll have to be mindful of your dressings/sauces. A lot of dressings/sauces can be oil-based or dairy-based (i.e. mayonnaise, ranch, bleu cheese, etc.). Even ketchups and BBQ sauces can have a lot of fats, sugars, and high fructose corn syrup (that’s another article for another day, but just trust me: it’s not good for you). My advice for this one is the same as cheeses: find some fat-free flavors and brands that you like. Not all of them are going to taste like winners, but just stick with it until you find one you like.
3. Use More Seasonings
Spices are a great way to create flavor without adding any calories or fat to your dishes. Don’t be afraid to use spices that are sitting in your cabinet collecting dust because you don’t know what they taste like. Our sense of smell is connected to our sense of taste, so you can get a good idea of how a spice is going to taste by smelling it. You can also put a little dab on your tongue and try it out, if necessary. I had never really used paprika in my cooking until recently and it’s given a great smoky heat to my recipes. Yes, you do need to watch your salt intake. But if you ask any expert chef, the majority of us are under-seasoning our cooking. So when you’re done shaking salt & pepper into your dish, pick them up again and give a couple of extra shakes of each for good luck!
Quick Tip: Don’t underestimate the power of powdered butters. There are a few different brands, but you can find them pretty easily in the spice aisle of any neighborhood supermarket. You can be liberal with the amount you sprinkle on because there is no fat or calories, and they add TONS of flavor.
So, there you have it. We’ve successfully busted the myth that being healthy means you have to sacrifice flavor. Use these tips and you’ll be turning your kitchen from “hefty” to healthy in no time, with dishes the whole family can enjoy.