Saturday, July 30, 2016

6 healthy food swaps you haven't heard of

Lifestyle News 
By Randi Press

Just because you’re trying to eat healthier doesn’t mean you have to sacrifice your favorite food preparations! There are a number of nutritious ingredients that can replace your naughtier preferences without forgoing flavor. Try the following examples and see if your palate isn’t as pleased as your waistline!

1. Shaved zucchini instead of pasta
Shaved zucchini is created by shaving zucchini into strands with a vegetable peeler. It can carry sauces from the plate to your palate the same way traditional pasta can. Plus, you don’t even have to cook it! It’s a refreshing way to serve saucy dishes during summer’s heat!
2. Kale chips instead of potato chips
We don’t need to tell you how unhealthy potato chips are. But you might like to know you can enjoy similarly crisp, greasy flavor and eat healthily if you reach for kale chips. Kale chips are available in most supermarkets, but it's quick and easy to make it yourself. All you need to do is de-stem the kale leaves, spray them with a tiny bit of oil, sprinkle with salt, and bake them for 10 to 15 minutes in an oven preheated to 350 degrees Fahrenheit. If you ate an entire bunch, you’d have satisfied your greens requirement for the day and only ingested less than 200 calories!
3. Coconut water instead of Sports Drinks. 
Unless you’re a serious athlete, you don’t need the kind of potassium and electrolytes found in Sports Drinks. Gulping down a good amount of water will more than do the trick for the average gym goer. But coconut water, or the water harvested from inside young coconuts, does provide additional nutritional value over water—without the additives found in sports drinks. Expect great, refreshing, even sweet taste plus about as much potassium as you’d find in a banana.
4. Cauliflower instead of potatoes
Taste aside, there’s not much in the way of nutritional value that comes from mashed potatoes. But substitute even half of your spuds with cooked and mashed cauliflower and you’ll cut calories and add protein to your favorite rib-gripping side dish. After all, pound for pound, potatoes have nearly four times as many calories as cauliflower.
5. Walnuts instead of croutons
We all love good, flavor-packed crunch atop our salads. But taken at face value, they are nothing more than toasted white bread dunked in oil. Not so for walnuts, which lend spectacular flavor to salads as well as Omega 3 fatty acid, protein, and fiber. The trick is not to overindulge, as like all nuts, they are high in calories.
6. Low-fat or non-fat Greek yogurt instead of sour cream or regular yogurt

With nearly twice the protein and less carbohydrates and salt than regular yogurt, Greek yogurt is an excellent substitute for snack or dip recipes that call for sour cream.