Food Talk And Fabulous Finds - Fav Food Substitutions?




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MicheleKC
02-24-2007, 01:53 PM
What have you learned to subsitute without sacrificing flavor or taste? (Whole foods people might cringe.) :) If there's anything on this list that's glaringly unhealthy, feel free to comment. I know some think real butter is better, but I like the convenience of the butter spray.

-No Calorie butter spray instead of real butter
-Olive oil in a spray pump instead of butter or vegetable oil for cooking
-Spray salad dressing instead of pour-top salad dressing
-Sugar free Jello instead of icecream
-Stone ground bread instead of whole wheat or white bread
-Whole wheat pasta instead of plain pasta
-Brown rice instead of white rice
-Green leafy lettuce instead of iceberg lettuce
-nutmeg or cinnamon instead of sugar or sugar subsitute
-Japanese sushi rolls instead of Chinese food
-Wendy's small chili instead of a cheeseburger
-grilled or baked chicken at home instead of prepackaged or fast food chicken nuggets/fingers/sandwiches
-baked potato instead of french fries
-low fat shredded Cheddar cheese intead of sliced cheese
-almonds instead of high carb energy bar


MicheleKC
02-24-2007, 02:14 PM
Also, the thread on hummus reminded me of what I subsitute for appetizers:

-hummus and pita bread instead of chips and salsa

Speaking of Mexican food, when I eat out:

-grilled fajita or small pork chili instead of a cheesy chicken enchilada

ennay
02-24-2007, 02:20 PM
hummus instead of mayo
sweet potato instead of white potato
barilla plus pasta instead of regular


MicheleKC
02-24-2007, 02:31 PM
hummus instead of mayo
sweet potato instead of white potato
barilla plus pasta instead of regular

I can't seem to get rid of the white potato craving, even though I will eat a sweet potato once a week, also.

Is the Barilla Plus pasta the brand with the added protein and Omega-3? Is that better than whole wheat? I've had it before and thought it was good. If you use the Barilla Plus, do you still include a lean protein with your meal?

ennay
02-24-2007, 03:33 PM
Oh yeah, I use it in place of white pasta mostly because the texture of whole wheat pasta turns off dh, and it has actually more good stuff than alot of the ww pastas. But I still treat it as a starch, which means in small quantities as a side dish.

I've found that for me 1 oz of pasta is a good serving size. The recommended 2 oz seems ENORMOUS to me.

I've never really liked potatoes much anyway.

lets see....turkey bacon and pepperoni instead of regular

BlueToBlue
02-25-2007, 03:20 AM
turkey sausage instead of pork sausage
veggie burger instead of beef burger
deli sandwiches instead of hot dogs or sausages at the ball park (we buy sandwiches before we leave for the park and bring them with us)
NF cream cheese instead of butter on potatoes, toast, etc.
NF greek yogurt instead of sour cream
soy milk instead of 2%
dijon mustard instead of mayo
balsamic vinegar instead of oil and vinegar on salads
laughing cow cheese wedge instead of regular cheese on sandwiches
low cal pudding instead of higher calorie desserts
salad with lunch instead of chips
diet soda instead of regular
water instead of diet soda
restaurants that have nutritional info available instead of those that don't (not always, but sometimes this is a deciding factor for me)


Now that I've started eating sweet potatoes, I don't think I can ever go back to white potatoes--they just seem so plain now. I can't believe I went my whole life eating them. But 1 oz of pasta would never be enough for me; 2 oz seems small to me!

veggielover
02-25-2007, 10:24 AM
I dont know why, but i'd much rather eat the real thing in smaller servings. I like beef burgers, pork sausages and real oil. I can't stand the spray stuff!!!

I like, however, making small things to substitute for take-out dishes..

- a 1/2 of a whole wheat pita with 2 tbsp of part skim ricotta and 1 tbsp of tomato sauce instead of the regular giant calzone at the pizzeria
- 1/4 cup of Tuna salad (with a lot of celery in it, more than the tuna itself!) and 1 tsp miracle whip on 1 slice of whole wheat bread than you normal deli tuna salad

phantastica
02-25-2007, 11:01 AM
quinoa, bulgur, brown rice, wild rice, etc. instead of white rice
tofu or tvp crumbles instead of ground beef (I'm still experimenting with this ... shredded tofu in a chili is good, but a much different dish than a pork or ground-beef chili)
green or black tea instead of soda (bonus - tea is free at work, where soda isn't)
1% milk in my coffee instead of cream
baked tortilla wedges (with chili pepper on them) instead of tortilla chips
olive oil or even real butter instead of margarine or trans-fat stuff
spaghetti sauce served over thinly sliced green peppers with pasta as a garnish
bread, pasta with a 15:2 ratio of carb:fiber instead of refined and "enriched" or "fortified" stuff
just about any leafy green instead of iceberg lettuce (romaine, arugula, spinach)


I, too, often prefer "the real thing", but I save 'the real thing' for special occasions and make my everyday food with as many healthy substitutions as I can while still preserving flavor.

jillybean720
02-25-2007, 11:09 AM
Quick question: why is stone ground bread better than whole wheat? I thought as long as it was 100% whole wheat, it was good :?:

But as for me...

turkey sausage, turkey burgers, turkey pepperoni (I'm not a big fam of beef or pork taste-wise anyway, so I love the alternatives)
center-cut bacon instead of regular (that's the one turkey substitute I do not like, but the center cut has fewer calories and 40% less fat than regular)
spaghetti squash instead of spaghetti (when I can find it around here)
no-salt-added Francesco Rinaldi pasta sauce with added petite diced tomatoes, chopped onion, pureed frozen spinach, turkey sausage, and spices (so much better than any sauce ready-made in a jar and full of unneeded salt)
Pam spray (or store brand)--I don't ever use enough regular oil to taste a difference anyway
I always drink skim milk
diet ginger ale instead of diet colas (no phosphoric acid to eat away at my bones)
almost 1 liter of water with about 1/2 cup pure cranberry juice (not from concentrate, not cranberry "cocktail") instead of drinking regular juice
soy-based mayo instead of regular
hummus or a dip made with a fat-free sour cream base instead of mayo
fat free, sugar free instant pudding instead of ice cream
side salad instead of fries at restaurantsI just can't get into sweet potatoes. I just don't care for them. But, I also almost never buy regular potatoes--we just don't regularly eat potatoes of any variety :dizzy:

jillybean720
02-25-2007, 11:12 AM
I dont know why, but i'd much rather eat the real thing in smaller servings.
heh, I didn't get to be over 300 pounds by enjoying small serving sizes :devil: I am a bigtime bulk eater--I'll take 50 soy crisps over 10 weenie potato chips any day ;)

phantastica
02-25-2007, 11:19 AM
diet ginger ale instead of diet colas (no phosphoric acid to eat away at my bones)
almost 1 liter of water with about 1/2 cup pure cranberry juice (not from concentrate, not cranberry "cocktail") instead of drinking regular juice


Good tip about the phosphoric acid!

I like your cranberry-juice idea. I'd probably not go through a thing of cranberry juice fast enough, so I would probably freeze them in an ice cube tray and add them to water that way. Nummy, I bet that's refreshing in hot weather.

MicheleKC
02-28-2007, 11:20 PM
I dont know why, but i'd much rather eat the real thing in smaller servings. I like beef burgers, pork sausages and real oil. I can't stand the spray stuff!!!

The olive oil is the real thing. I just pour it in a spray pump and then I don't use as much.

phantastica
02-28-2007, 11:38 PM
I can't seem to get rid of the white potato craving, even though I will eat a sweet potato once a week, also.

I think I'm the last person on earth who doesn't think the poor ol' potato is the antichrist. :D

problysewin
03-01-2007, 08:49 AM
I think white potatoes are awesome! They are full of vitamins and minerals, espaecially if you eat the skin. I could never give them up.

kaplods
03-01-2007, 12:20 PM
I agree. I know sweet potatoes are "better than" white potatoes for you, but sometimes the "better for you thans" get out of hand. Some food guru convinces us that a potato (a small, innocent, cute potato) is really demon-spawn-comfort food from Satan's kitchen, bent on world domination and destruction (insert evil Saturday morning cartoon laugh here).

It's like all those women's magazine substitution lists - "Instead of batter coated twice fried french fries, substitute 2 celery sticks." Sweet potato "better than" becomes eat a potato and die. Taken to extremes or out of context good advice is twisted into stupid "DIET LAW # 237"

phantastica
03-01-2007, 12:37 PM
Kaplods, exactly! (Now this is going to make me sound like a hippie, but ...) If it came from Mother Earth and people have been eating them forever, how bad can it be?

I think the low-carb movement doesn't recommend potatoes, but don't quote me on that.

kaplods
03-01-2007, 12:54 PM
Most low-carb diets do vilify the potato (some even the sweet potato and carrot). I am trying to reduce carbs, especially refined carbs, so I am even reducing my "white potato" consumption, but I don't seen any reason to eliminate it completely. And back to the true spirit of the "better than," I usually bake or roast them with the skins. "Never say never," is my philosophy, besides when you forbid anything, it seems that much more seductive.

That being said, I did buy sweet potatoes instead of the "white guys" this week at the grocery store to make sweet potato fries (I toss sliced potatoes - any kind - with a tbs of canola or olive oil and a heaping tbs of ranch dressing powder or other seasonings and then roast at 400 degrees until they're yummy).

I also love green beans cooked in tomato or spaghetti sauce, and poured over a baked (gasp) white potato.

Even if a sweet potato is better than a white potato. I fugure a single white potato (even on a low carb diet) is better than a bag of potato chips.

ennay
03-01-2007, 03:32 PM
I actually just like sweet potatoes better. And they do have more nutrition. But I still use regular potatoes in veggie soup sometimes.

They are just a very high GI starch, thats the only reason they are put off limits by a lot of "good carb" plans.

kaplods
03-01-2007, 03:44 PM
I think the problem often comes in when an "off limits," mentality goes to extremes. Many people when they get to the point that they just can't stand the limits of their food plan any longer, decide that "going off the wagon," might as well be done in a big way rather than a small one.

Eating an occasional baked potato, heck eating an entire chocolate cake, doesn't have to permanently derail weight loss, but we let it because humans tend to think in all or nothing mode more easily than concepts of "moderation."

ennay
03-01-2007, 03:56 PM
I go by the 80% rule for most things in my life. Actually I am closer to 90% right now which I think is probably about right for weight loss, then 80% for maintenance. I eat "perfectly" for 90% of the (time, calories, meals, whatever) and dont worry about the other 10% too much.

Lemme see I average ~ 2000 calories/day so 10% would be 200 calories...that sounds about right for "not perfect" - actually if you include my dinners which I co-op so dont have total control over the ingredients, maybe its 20%.

I have to say the one thing bad thing about SBD -( which overall I love and it changed my life )- was the concept that a teeny tiny bit of white flour vs. whole wheat flour or whatever would make that much of a difference. People on the SBD site (the official site) saying they couldnt eat a filet of fish because it had been dusted with a smidge of flour before being panfried in a olive oil. Sorry. GI index is great, but it doesnt work in isolation. 6 calories of even pure sugar are not going to affect your blood sugar significantly if included in a meal full of protein and fat.

Or a 1/2 tsp of sugar. I think one of the best substitutions I ever made was

SUGAR or honey instead of artificial sweetener

kaplods
03-01-2007, 04:19 PM
I agree, but books that sell moderation, don't sell. People would rather believe there is a magical component to weight loss, and one slip up will break the "spell."