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Simple Recipe Swaps
Posted on Aug 25th 2009 9:00AM by Tanya ZuckerbrotFiled Under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!
The most simple swaps can cut hundreds of calories and excess fat from your recipes. Take some tips from me, and next time you're in the supermarket preparing for the week, consider purchasing these healthy options. Your body will thank you!
1) Skip the sour cream, SWAP Greek Yogurt
Onion dip made with sour cream (1/2 cup) = 227 calories, 20g fat
vs.
Onion dip made with Greek yogurt (1/2 cup) = 75 calories, 0g fat
Greek Yogurt, like Fage, Chobani or Oikos, contains about half the calories and fat and three times the protein than sour cream, making it a much healthier choice. Use Greek yogurt as a creamy base for onion dip or whip into a potato salad for that same bold and creamy flavor without the added calories and fat.
2) Skip the ground beef, SWAP lean ground turkey
Chili made with ground beef (1 cup) = 300 calories, 18g fat
vs.
Chili made with lean ground turkey (1 cup) = 200 calories, 4g fat
Choose ground turkey over ground beef. Not only will you save on half the calories and fat, but lean ground turkey won't cook down as much as regular ground beef, allowing you to get more bang for your buck. Instead of making a typical beef burger, make a turkey burger or stir up a bowl of hearty chili with lean ground turkey. Same hearty taste with half the fat!
3) Skip the cornflakes, SWAP oatmeal
1 bowl of cornflakes = 100 calories, 1g fiber
vs.
1 bowl of oatmeal = 150 calories, 4g fiber
Although you may love the cartoons on your cereal boxes, opt for a more nutritious and versatile oatmeal. Not only will you get cholesterol -- lowering fiber, some protein, vitamins and minerals -- but it comes in many different forms and varieties. Start your morning off by enjoying a filling bowl of oats. If you're on the run, stash a packet of instant oatmeal in your car or leave it in your desk drawer for a satisfying breakfast or snack. Rolled oats is also a healthy alternative to cornflake crumbs in meatloaf and meatballs. And probably one of the best perks of oats -- they make a delicious and nutritious crumble on top of any dessert!
4) Skip the iceberg, SWAP spinach
Salad with iceberg lettuce = 1g fiber, 19 mg calcium, 155 mg potassium
vs.
Salad with spinach leaves = 2g fiber, 59 mg calcium, 339 mg potassium
Swapping spinach for iceberg is an easy way to increase your intake of folate and other essential vitamins and nutrients, enabling you to reduce many risk factors for cardiovascular disease. Unlike iceberg lettuce, spinach doesn't only have to be the base of a salad. Toss spinach into some scrambled egg whites, roll it up into chicken breast or sauté it with garlic for a delicious side dish to any meal.
5) Skip the bacon, SWAP Canadian bacon
2 whole eggs with 2 slices bacon = 237 calories, 15g fat
vs.
4 egg whites with 2 slices Canadian bacon = 142 calories, 3g fat
Bacon can be a delicious morning treat, but as a lean alternative, choose Canadian bacon. It still has that crispy crunch and serves as a satisfying breakfast meat. With Canadian bacon, you can eat an extra strip or two for breakfast or chop it up into your Cobb salad to save calories and saturated fat.
Not all burgers are created equal -- check out how I swapped fish for beef in this Ahi Tuna Burger recipe.
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
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| Forget the iceberg, swap spinach instead Photo: sxc.hu |
1) Skip the sour cream, SWAP Greek Yogurt
Onion dip made with sour cream (1/2 cup) = 227 calories, 20g fat
vs.
Onion dip made with Greek yogurt (1/2 cup) = 75 calories, 0g fat
Greek Yogurt, like Fage, Chobani or Oikos, contains about half the calories and fat and three times the protein than sour cream, making it a much healthier choice. Use Greek yogurt as a creamy base for onion dip or whip into a potato salad for that same bold and creamy flavor without the added calories and fat.
2) Skip the ground beef, SWAP lean ground turkey
Chili made with ground beef (1 cup) = 300 calories, 18g fat
vs.
Chili made with lean ground turkey (1 cup) = 200 calories, 4g fat
Choose ground turkey over ground beef. Not only will you save on half the calories and fat, but lean ground turkey won't cook down as much as regular ground beef, allowing you to get more bang for your buck. Instead of making a typical beef burger, make a turkey burger or stir up a bowl of hearty chili with lean ground turkey. Same hearty taste with half the fat!
3) Skip the cornflakes, SWAP oatmeal
1 bowl of cornflakes = 100 calories, 1g fiber
vs.
1 bowl of oatmeal = 150 calories, 4g fiber
Although you may love the cartoons on your cereal boxes, opt for a more nutritious and versatile oatmeal. Not only will you get cholesterol -- lowering fiber, some protein, vitamins and minerals -- but it comes in many different forms and varieties. Start your morning off by enjoying a filling bowl of oats. If you're on the run, stash a packet of instant oatmeal in your car or leave it in your desk drawer for a satisfying breakfast or snack. Rolled oats is also a healthy alternative to cornflake crumbs in meatloaf and meatballs. And probably one of the best perks of oats -- they make a delicious and nutritious crumble on top of any dessert!
4) Skip the iceberg, SWAP spinach
Salad with iceberg lettuce = 1g fiber, 19 mg calcium, 155 mg potassium
vs.
Salad with spinach leaves = 2g fiber, 59 mg calcium, 339 mg potassium
Swapping spinach for iceberg is an easy way to increase your intake of folate and other essential vitamins and nutrients, enabling you to reduce many risk factors for cardiovascular disease. Unlike iceberg lettuce, spinach doesn't only have to be the base of a salad. Toss spinach into some scrambled egg whites, roll it up into chicken breast or sauté it with garlic for a delicious side dish to any meal.
5) Skip the bacon, SWAP Canadian bacon
2 whole eggs with 2 slices bacon = 237 calories, 15g fat
vs.
4 egg whites with 2 slices Canadian bacon = 142 calories, 3g fat
Bacon can be a delicious morning treat, but as a lean alternative, choose Canadian bacon. It still has that crispy crunch and serves as a satisfying breakfast meat. With Canadian bacon, you can eat an extra strip or two for breakfast or chop it up into your Cobb salad to save calories and saturated fat.
Not all burgers are created equal -- check out how I swapped fish for beef in this Ahi Tuna Burger recipe.
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
