In honor of the March Madness tournament winding down I thought I would make a cheesy reference to basketball in this post. I don't know that many people can play an entire game of basketball. Therefore they allow substitutions. Somebody to take their place when their energy is winding down and they need a break. I know this analogy doesn't fit perfectly, but sometimes when our energy is winding down and we start to notice the weight creeping on, we need to make some food substitutions. Yes, the food may not taste quite the same with the substitution, but a lot of the time it can taste quite close. My friend and I talk a lot about health, food, and exercising together. She has had her own "get healthy" journey and she is fabulous. Anyway, she brought me some chocolate chip cookies that had white beans substituted for shortening.
The Centers for Disease Control reports that ½ cup of cooked dry beans provides up to 13 grams fiber and up to 22 grams protein. You can make fat-free or low-fat baked goods by substituting pureed white beans for all or part of the shortening or oil called for in the recipe. The result with be a lower-calorie baked good with added nutrition.
Read more: http://www.livestrong.com/article/264702-how-to-replace-fat-in-recipes-with-white-bean-puree/#ixzz2Q4svdPFN
THEY WERE SO GOOD! I only had one (being good), but they were soft and delicious. Mr. and Little Miss had no idea there was anything "sneaky" about them, until I told him what she had done. She also tried them on both sets of extended family (hers and in-laws) and said they gobbled them up.
Some of my other favorite substitutions include greek yogurt for sour cream. I love sour cream, but I don't love the nutritional facts very much. Even the low-fat still has quite a bit of calories when compared to greek yogurt's low far option. Take a look.
While nonfat Greek yogurt has just 130 calories per cup, no fat, 9 g carbohydrates, 9 g sugar and 23 g protein, 1 cup of the full-fat type has 300 calories, 23 g fat, 7 g carbohydrates, 7 g sugar and only 15 g protein. A cup of sour cream is still far richer, however, with 445 calories and 45 g of fat but just 5 g protein, 6.5 g carbohydrates and 8 g sugar. Reduced-fat sour cream has a slightly more positive nutritional profile, with 325 calories, 7 g protein, 29 g fat, 10 g carbohydrates and 0.5 g sugar per cup; and a cup of fat-free sour cream has 175 calories, 7 g protein, no fat, 36 g carbohydrates and 1 g sugar. While full-fat sour cream has 120 mg cholesterol per cup, Greek yogurt has none.
Read more: http://www.livestrong.com/article/526634-nutritional-values-of-greek-yogurt-vs-sour-cream/#ixzz2Q4uQkD1l.
I've already mentioned my substitution of cauliflower for rice and even a pizza dough. Also, my substitution of squash and zucchini for lasagna noodles, I've replaced spaghetti with spaghetti squash, potato fries with butternut squash, dairy milk with almond milk,bread with lettuce. The endless possibilities provide fun and creativity to aid in a healthier lifestyle. What are some of your favorite substitutions?
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