Eat this, not that.

Ground turkey in place of ground beef. I use it for chili and tacos.

If weight loss or eating less fat is on your mind, the turkey meat is definitely the way to go. But if you're trying to get more calcium, protein, or potassium in your diet, you'll want to choose the regular ground beef.

Surprisingly the turkey burger is higher in sodium and cholesterol, so if that's an issue, there's another reason to go for the beef. Whatever patty you decide to place in your bun, make sure you go for extra lean, and go easy on the condiments and side dishes since those can tack on tons of calories.

Butternut squash pureed makes an AWESOME pasta sauce.

I used this recipe, but you could leave out the cheese (although the amount here is minimal) and sausage if you want to make it even lower fat, and it would still taste yummy. It tastes just like a cream sauce without being a cream sauce.

http://www.skinnytaste.com/2012/11/pasta-with-butternut-sauce-spicy.html

Rice cakes instead of chips

Ditto! They don't leave that greasy taste in my mouth, either.

I sometimes just queeze a lot of fresh lemon juice on top of a salad instead of dressing. It tastes so fresh to me.

Kale chips instead of regular chips! So good!! They're super light and delicious and easy to make. Here's a recipe: http://allrecipes.com/recipe/baked-kale-chips/ I also add just a dash of cayenne pepper.

What would you replace pasta with? We are a big pasta family and since the 6 weeks that I started, I have made pasta exactly once and wound up giving it away so I wouldn't eat any.

I've tried the following starch replacements, but none compare to a big ol' bowl of pasta with feta cheese, tomatoes, basil and broccoli...

- quinoa
- kashi 7 grain pilaf
- teff
- wheat berries
- sweet potato

I can't use the rice or quinoa pastas - for my blood sugar they're just as bad as the regular pasta... Ideas?

Spaghetti squash. When I was on an anti-carb thing, it made my life.

Substitute Chia seeds for oil or eggs OR ground Flaxseed for eggs in recipes.
Both are great sources of essential fatty acids and fiber.

CHIA INFO COPIED FROM: http://bellachicorp.com -

The chia can be sprinkled in or on top of baked goods OR mixed with water and used as partial replacement of oil in most recipes (see gel recipe below) - increase the baking time since chia retains moisture.

Cookies
Cakes
Breads
Grahm Cracker Crusts
Brownies

Use chia gel to replace eggs in recipes
Great for Gluten Free Baking which tends to be dry. Not no more, because chia retains moisture!
GREAT FOR THOSE WITH FOOD ALLERGIES

TO REPLACE EGGS: When mixed with water, chia seeds, high in soluble fiber, form a thick gel. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of water. Allow the mixture to sit for about 15 minutes. 1/4 cup of hydrated chia seeds equals approximately 1 egg.

TO REPLACE OIL: Make a gel (see below) and replace oil with the chia gel. Increase baking time.

GLUTEN FREE: Add in gluten free recipes to retain moisture.
Generally 5% is added to total recipe.
Makes gluten free breads and bake good soft and extends shelf life.
Use sparingly due to the fact that chia retains water and extend baking time.
I have noticed that my gluten free bread stayed soft for a week!
I didn't even have to toast it or microwave it to refesh it.
I kept it in the bread box! Experiment with your favorite recipes.
Boost nutrition and improve texture without affecting the flavor.

CHIA GEL
Chia Gel – Mix 1/4 cup of Chia seeds into 2 cups of water (4 parts water, 1 part chia). Mix well. Let stand and mix again in 5 minutes. Keep in refrigerator in a sealed container. It will last for about 2 weeks. Add to smoothies, salad dressings, BBQ sauces or butter. It is not gritty and will not change flavor.

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For the flaxseed egg I use milled flaxseed I do not grind myself. I really don't think there's a difference.

FLAXSEED EGG COPIED FROM: http://bonzaiaphrodite.com/2011/10/how-to-make-a-flax-egg-for-vegan-baking-the-right-way/

1. Begin with whole, raw flax seeds. Buying pre-ground flax is a dangerous game, as the oil is very unstable, and once released (via grinding) it will turn rancid pretty quickly. So buy your flax seeds whole and grind them yourself, to spec. It’s easy enough; you can use a coffee grinder, a hand-crank spice grinder, a mortar and pestle, or a high-speed blender. Process into a very fine powder.
Store whole flax seeds in the refrigerator or freezer.
2. Make egg/s. One egg equals [1 tablespoon flax meal plus 3 tablespoons water], and you do not need to make each one individually. In a small bowl, add flax meal followed by water (not water followed by flax), stirring as you go. I use a miniature whisk because it’s adorable, but a fork works just as well.
3. Refrigerate. This is key! Place the bowl of eggs in the refrigerator for a minimum of 15 minutes, but up to an hour is best. This will allow your egg to “set up”. Don’t skip this important step!
I always make my eggs at the start of a recipe. That way, I can get them in the fridge, and then work through the other steps while the eggs set.
4. When the eggs come out of the fridge they’ll have formed a thick sticky goo, just the consistency of egg whites. There’s your binder! Add it to the recipe and proceed as instructed.

Super substitutes hope it helps everyone