7 Ingredient Substitutions for Healthier Eating
January 17 2017

Erica Geiger is also known as @happyandhealthyerica on Instagram. Erica is a college student and a certified personal trainer with a love for health and fitness. Her goal is to show people that dieting can be made simple, and there is no need to restrict or take out any food groups! She promotes self love, and wants to help others reach their goals!

As the New Year rolls in, a lot of people make resolutions and goals. One most commonly being to lose weight, or eat a more balanced diet! Now, no food should ever be “off limits” to dieters, because that could lead to binge eating episodes down the line, and cause all your hard work and progress to derail! If you’re craving a cookie, eat it! Just don’t eat the whole sleeve!
However there are some tips and tricks to help you maintain your diet, and to eat more mindfully with these great lower calorie substitutions!

Instead of rice, try “riced” cauliflower! Pulse a head of cauliflower in a food processor, steam it, and add in some olive oil and sea salt.  One of my favorite ways to enjoy! I like to eat this with chicken, red onions, bell peppers, and salsa!

Mashed potatoes? Why not cauliflower mash! Steam a head of cauliflower; put it into a vita-mix with one cup of unsweetened almond milk (or milk of choice), two laughing cow Swiss cheese wedges, a dollop of plain Greek yogurt, sea salt, and black pepper. You can even get creative with your own toppings and add things like chives, or bacon bits!

Tuna salad, filled with calorie dense mayo for lunch? No thanks! Substitute plain Greek yogurt for mayo. It still gives it that delicious creamy texture, without all the fat!

Skip the chips, and make your own sweet potato chips! With a mandoline, finely slice a sweet potato into 1/2 inch thick pieces. Coat with a bit of coconut oil and sea salt, and bake in the oven at 400 degrees F for about 25 minutes (or until crispy). Remember to flip halfway through! Added bonus - lots of Vitamin A!

When baking, substitute any oil with organic pumpkin puree, or Greek yogurt! Cuts down on the fat and calories, while adding protein!

Pretzels? How about roasted chickpeas! Drain a can of chickpeas and rinse well. Place on a lined baking sheet and drizzle with olive oil, sea salt, and chili powder for some extra flavor! Bake in the oven for about 40 minutes at 400 degrees F, or until crispy!  You can also make a sweet chickpea snack using coconut oil and stevia (or a few packets of Splenda), and cinnamon!

Craving pizza? Take a whole wheat pita pocket. Top with a bit of marinara sauce, a sprinkle of low fat mozzarella cheese, and toast in the toaster oven for 5 minutes! Once removed, top with Parmesan cheese and sea salt! Simple and delicious!

What are your favorite ingredients to swap out?

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