Have you ever had to grab a cookbook and search in the back for the ‘emergency swaps’ section? I do it all the time-cottage cheese for ricotta, etc. Well, that’s kind of what we are doing today-you may not have a ‘time’ emergency, but it may be a ‘caloric’ emergency! I am going to give you a few tips for making some of your recipes a bit lighter, so you can feel better about what you are eating and not have to make a big deal about it with your family-they will think it is the same old Family Recipe!
‘Tis the season for soups and stews! Here are some tips for lightening the calorie load!
One of my favorites is using vegetables as a thickener for soups, stews, and sauces. I grew up using more gravy than I had mashed potatoes on my plate! If you are making a soup or sauce that normally would have a cream base, instead, take out half of the veggies (after they are cooked) and puree them in a food processor, then add them back in-magic! If you need a little more thickness (or your sauce doesn’t have veggies in it), make a ‘rue’, which is done by melting butter in a pan (1-3 T) and adding an equal amount of whole wheat (or other non-white/refined) flour. Cook until bubbly, add about ¾-1 cup of skim or 1% milk and allow it to cook and thicken then add to your soup/sauce. Note: If you are just beginning your weight loss journey, I would suggest that you try to limit incorporating these types of recipes for the first few weeks as you wake up your metabolism by avoiding certain food choices. However, making the most out of fewer calories is the key, and this is one handy way to do it!
Another favorite is finding creative ways to replace simple carbs, like bread. Some grocery stores sell lettuce ‘cups’ nowadays, if you want to be fancy. Fill them with almost anything you would normally put in a sandwich-the lower fat and lower salt and sugar versions, of course-and enjoy the added crunchiness. One recipe that every client I have cooked with or for has LOVED is the South Beach Rueben Wrap. Take a clean (raw) cabbage leaf, place 1-2 slices of turkey pastrami (Sam’s Club) add reduced fat swiss cheese, 2 T. sauerkraut or (unprepared) slaw mix, 2 t. Thousand Island dressing, wrap it and enjoy! (P.S. many people hesitate to try this recipe—but love it when they do!). Cabbage is one of my favorite swaps-it tastes good and is so much healthier!
And my last quick tip for a simple carb swap is for potatoes! This one is straight-forward, just add chopped cabbage to your recipe instead of a potato. Just try it-you’ll love it because it tastes great and saves on the calories. You can even try roasting cababage in the oven with a bit of olive oil, salt and pepper, just like you might with potatoes. Or, fry it up in a pan on the stove top with EVOO and some salt and pepper or other seasonings-healthier than fried potatoes and way more filling!
Take time and take a chance of some of these simple swaps to cut some carbs and calories from some of your favorite recipes-you will be SO glad you did. Leave a note in the comments below if you have other swaps or if you try one of these! Enjoy!
Be well-Your Bff
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