Food Swap: Discovering New Foods and Share!
bluecrush84
Posts: 77 Member
Hi guys,
I wanted to share some new foods I have discovered that are healthy. It is amazing that since starting this journey I decided practice addition instead of subtraction from my nutrition. By focusing on adding foods, the more unhealthy foods have gradually fallen away.
I have been swapping foods and here is what I have so far….please add some foods you have discovered and swapped in your diet.
SWAPS
Pistachios instead potato chips. 4 calories in one nut.
Cauliflower Rice over Rice (I still have rice some times). There are youtube video showing how to make it. Very simple and tastes great.
Tofu over rice and meat (I pan fry it with cooking spray and make a low calorie sauce)
Shirataki Noodles over rice and spaghetti (they are zero calories, high in fiber, no taste, you can add flavor, great for stir fry), just remember to rinse and boil them to get rid of the fishy smell.
Mushroom over meat (I still eat meat but a great low calorie option)
Kale over potato chips (I found this great kale chip recipe) I had a big problem ever eating kale in smoothies, but this is a way better option. They are crunchy and chewy and very easy to make. Instead of 2 table spoons of olive oil I sprayed them with non-stick olive oil cooking spray.
Squash over potatoes &rice. I love squash, they are naturally sweet and low calorie. I just like to bake it in the oven with salt and pepper. Nothing more. Though there are good recipes online.
Plain unsweetened Almond Milk over milk. 30 calories in a cup compared to 120 calories in 2% milk. It has a slight sweet taste and it not watery like fat free milk. I love it in plain oatmeal, no sugar added.
Wild Rice vs short/long grain rice. This rice is very chewy and filling. It swells to a larger amount when cooked than other rice. Great in soups.
These are some that I can think of off the top of my head.
I wanted to share some new foods I have discovered that are healthy. It is amazing that since starting this journey I decided practice addition instead of subtraction from my nutrition. By focusing on adding foods, the more unhealthy foods have gradually fallen away.
I have been swapping foods and here is what I have so far….please add some foods you have discovered and swapped in your diet.
SWAPS
Pistachios instead potato chips. 4 calories in one nut.
Cauliflower Rice over Rice (I still have rice some times). There are youtube video showing how to make it. Very simple and tastes great.
Tofu over rice and meat (I pan fry it with cooking spray and make a low calorie sauce)
Shirataki Noodles over rice and spaghetti (they are zero calories, high in fiber, no taste, you can add flavor, great for stir fry), just remember to rinse and boil them to get rid of the fishy smell.
Mushroom over meat (I still eat meat but a great low calorie option)
Kale over potato chips (I found this great kale chip recipe) I had a big problem ever eating kale in smoothies, but this is a way better option. They are crunchy and chewy and very easy to make. Instead of 2 table spoons of olive oil I sprayed them with non-stick olive oil cooking spray.
Squash over potatoes &rice. I love squash, they are naturally sweet and low calorie. I just like to bake it in the oven with salt and pepper. Nothing more. Though there are good recipes online.
Plain unsweetened Almond Milk over milk. 30 calories in a cup compared to 120 calories in 2% milk. It has a slight sweet taste and it not watery like fat free milk. I love it in plain oatmeal, no sugar added.
Wild Rice vs short/long grain rice. This rice is very chewy and filling. It swells to a larger amount when cooked than other rice. Great in soups.
These are some that I can think of off the top of my head.
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Replies
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I really need to try the kale chips. Great idea for a post.
I also had to cut back the amount of kale I put into my smoothies.0 -
Daikon "noodles" instead of pasta noodles are a great swap as well.
I make a really tasty low carb, low calorie ginger chicken "noodle" soup using daikon. I always have to make a double batch if I want any leftovers!
I use almond flour in place of all-purpose flour to lower my carb count in baking. Yes, it increases fat/protein, but you eat less of it and stay full longer. It also doesn't trigger cravings for MORE sweets (for me).0 -
Zucchini "noodles" are also a great pasta replacement.0
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GabyBaby916,
Those are great ideas. I have never heard of daikon noodles but I will definitely check it out as well as the zucchini noodles. Thank you.0 -
Just grab some daikon from the produce department (it kinda resembles a thick white carrot), peel, and julienne into noodle strips.
With the zucchini, I half the time I don't bother peeling it, I use the skin and all.
Edited to add:
Just to give you a comparison of zucchini noodles vs. regular pasta noodles:
Calories: 200 for regular pasta noodles vs. 28 for the same serving size of zucchini noodles
Carbs: 39g regular noodles vs. 3g zucchini noodles
Protein: 6g regular noodles vs. 0.5g zucchini noodles
Fat: 0.7g regular noodles vs. 1.7g zucchini noodles0
