Whew, it's been a long hiatus! Since posting last, I've started a new job, moved to Florida and my son turned 1-years-old! I'm about to hit my 25th birthday and more-and-more the reasons I started this blog are creeping back into my subconscious.
Here are five quick ways you can instantly improve the quality of food you're putting into yourself and your family.
*Whole Grains for Refined Grains
This has to be the easiest and most overlooked substitution most Americans are not making. While "whole grain" is becoming en vogue to put on cereal boxes, cracker boxes, and numerous other foods, most Americans aren't making the choice to switch over full time.
Meanwhile, many are confused by claims of "Multigrain" which usually just means refined whole wheat flour is added to refined white flour.
Next time you're at the store, look for bread that has 100% whole grains--Sara Lee, Arnold's, and Pepperidge Farms are good choices. My family loves Nature's Pride.
If you're handy in the kitchen, do your own baking! Use whole wheat flour in place of white flour in bread, cookies, muffins, cakes, and so much more!
It isn't JUST break either. Try brown rice instead of white rice! Add bulgur, barley, couscous, quinoa, and wild rice to your cooking repertoire.
*Switch Out That Mayo!
If you're not a fan of mayonnaise or Miracle Whip, don't start. What was once a beautiful french sauce has turned into one of the worst case of empty fat and calories in the American diet! Take the KFC Double Down or the BK Double Whopper...take off the Mayo and even those monstrous creations lose a couple hundred calories!
Making your own mayo is a great alternative and it really isn't that hard (if you have a food processor.) It also tastes MUCH better than the store bought stuff--mostly laden with soybean oil. You can even add your own herbs, spices, or other flavorings to the mix.
If you have to use the store bought stuff, try varieties make with Olive Oil or Canola Oil, you're not sacrificing much taste but the calorie load is lighter and you're getting a better kind of fat.
When making sauces, use plain yogurt or low-fat sour cream for a great substitute!
Of course, the best option is good old mustard.
*Sweet Potatoes For White Potatoes
(And both for mashed potatoes, fries, or tater tots!)
Sweet potatoes are like little delicious multivitamins. As a side dish, most people do much much worse.
But, although Sweet Potatoes have less calories, more vitamins A and C, and more fiber than their Idaho counterparts, white potatoes aren't that bad of a nutrient packed snack either. However what people do to potatoes (frying them, covering them in butter, or pre-drying and flaking them) has given them a bad wrap.
Take a potato, a whole one, poke a whole in it and stick it in a 450 degree oven until it is done. At that point, you have an almost perfect palette--salsa, guacamole, flavored sour cream (or plain yogurt!) chili, broccoli and cheese and a host of other options taste great!
And, for heaven's sakes, eat the skin!
*Eggs for whatever you're eating for breakfast
Bagels, donuts, croissants, and sugar-filled cereal are just some of the ways to start the day off very very wrong. Eggs on the other hand are quick, easy, and able to supplement a host of other healthy ingredients.
A piece of whole grain toast, wrap, or pita can be the perfect landing spot for an egg scrambled (in olive oil) with diced onions, peppers, mushrooms, avocado, garlic, or all of the above!
Eggs in themselves are perfect little breakfast nuggets with protein, good cholesterol, Omega 3's, Lutein, Choline, and so much more. If you eat eggs a lot, consider the switch to Eggland's Best or another brand of vegetarian-fed eggs. They have more of the good stuff and less calories and fat!
*Other forms of protein for meat
Calm down, I'm not asking you to go vegan...just think about doing it once a week. Meatless Monday's is a great fad that is starting to pick up steam in foodie circles, and there are a ton of health-related and environmental reasons to think about doing it. It also can ease the strain on your wallet as well.
Don't think you're giving up on protein though! Black beans, pinto beans, garbonzo beans (chickpeas), green peas--and yes, even tofu--are delicious sources of protein.
A quick stir fry with broccoli, peppers, onions, mushrooms, and peas is just as delicious as one that also adds beef or chicken. Serve it over brown rice for even more protein and nutrients!
Keep it Chinese flavored and make fried rice with the above ingredients and an egg or two.
Or, use diced sweet potatoes instead of chicken as a base for a great veggie-packed curry!
A quick whole wheat pasta with marinara is a great fall back, or go all out with eggplant parmesan (baked, not fried).
Use the weekend to plan your Monday meal. Go to your grocery store or a farmer's market and pick something cheap and in season and start brainstorming delicious recipes. Pretty soon, you will find yourself excited for Monday dinners and even inadvertently going meatless other nights of the week!
More on Meatless Mondays in the future! Stacey and I have been enjoying them for months now!
I hope this list helps, what other great substitutions have you made for your family?
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