February 15, 2022

Tidbit Tuesday: Food Swaps

With limited space in our new stomachs, it is important that we are eating enough protein throughout the day as well as other healthy side options.  Below you will find some different ideas for food substitutions.  By swapping out some of your ingredients, you can help cut out extra calories. 

Greek yogurt

You can use this anywhere you would use mayonnaise, sour cream, regular yogurt, cream cheese, whipped cream and some butter. Greek yogurt is a perfect substitute and contains a lot of protein. 

Spiraled veggies

To get more fiber and nutrients in your diet, swap out pasta with spiralized or thinly sliced vegetables. 

Mustard

Swap out mayonnaise or aioli with yellow or whole grain mustard, which is often zero calories.  Another creamy condiment to try is hummus. 

Cauliflower

You can use cauliflower in many different swaps, from mashed to pizza crust.  To make it easy, stores often carry pre-riced cauliflower. 

Whole grains

To help you keep full, fiber is needed in your daily diet.  It also helps keep your GI system moving.  Many processed foods lose their fiber.  When choosing something, look for “whole grain” which indicates the entire grain is present and not broken down.  Watch out for items that are “multigrain” – this kind may mean higher carbs with less fiber. 

Crunch

Crunchy elements add great texture to your dish.  Skip the croutons or corn strips which pack unwanted carbs and sodium and try dry roasted nuts, roasted chickpeas, seeds or raw vegetables. 

Fruit

Try staying away from dehydrated/dried fruit and fruit juices as they lose their valuable fiber.  Fiber keeps us fuller longer and is lost during the making of dried fruits and juice.  When fruit is dehydrated in raisins, the amount of sugar naturally found in the fruit is condensed and is easier to consume more sugar, especially when they are easy to eat by the handfuls.  Choose fruit in its whole form. 

Lettuce leaves

Use lettuce leaves like romaine or iceberg instead of high carb buns and/or flour tortilla wraps. Using lettuce as a barrier between your fingers and the food is a gluten free alternative that offers more nutrients and fiber than bread. It’s also a whole lot less calories.   

Olive oil spray

When cooking, skip regular olive oil and use the olive oil spray.  Using regular olive oil in the pan can add 120 calories.  When you spritz the oil, it’s well spread out, requiring you to use less.

Unsweetened applesauce instead of oil

Instead of using the full amount of high-calorie baking oil in your next recipe, swap it with half the amount as applesauce.  Applesauce will provide the needed moisture and texture and you most likely won’t be able to tell the difference.    

If you have any questions, please call our office at 785-232-0444.

 

 

RECIPE:

Protein Muffins
Makes 8

Ingredients:
2 scoops vanilla protein powder (64-67 grams)
1 tsp baking powder
½ cup almond flour
½ cup peanut butter or any nut or seed butter
1 cup unsweetened applesauce
½ cup chocolate chips (optional) – we recommend Lily’s chocolate chips (no sugar added) which can be found at Walmart and online.

Instructions:

  • Preheat oven to 350-degrees.  Line a muffin tin with 8 muffin liners and set aside.
  • In a large bowl, add your dry ingredients and mix well.  Add your peanut butter and unsweetened applesauce and mix until fully combined.  Fold thru your chocolate chips.
  • Divide the batter between the muffin liners and bake for 10-12 minutes, until a skewer comes out mostly clean.
  • Remove the muffins from the oven and allow them to cool for 5 minutes before transferring to a wire rack to completely cool. 

Nutrition:
1 serving contains approximately
Calories:  176 kcal             Carbohydrates:  7g
Protein:  21g                       Fat:  10g
 

 

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