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Happy Thanksgiving and Live a Little...

INGREDIENT SUBSTITUTIONS

  • Reduce fat by replacing oil with applesauce in baking.
  • Use a banana as a substitute for oil or butter.
  • Reduce sugar and fat in recipes by adding protein sources.
  • Greek Yogurt is a great substitute for sour cream, and can be used with spices and mixes to a make high protein, low fat, low carbohydrate dips! This greatly reduces the calories eaten subconsciously (Damage control).
  • Using spray butter to flavor your mashed potatoes is a great way to reduce calories and save flavor!
  • Use an egg white and 1 Tbsp of powdered flax seed instead of a whole egg.
  • Use ground oatmeal, almond flour, and coconut flour instead of white flour to reduce calories and add a unique taste to the dish.
  • Almond milk can be used to replace milk in recipes. Choose unsweetened for the best calorie savings.
  • Use nuts and dried fruit in baking mixes to add flavor and texture instead of candied bits and frosting.
  • Black Bean brownies sound odd to many, but are very hard to distinguish from normal brownies.
  • Oats can be used for breadcrumbs. This isn’t guaranteed to provide a reduction in calories, but usually has more fiber than the bread it replaces.

SEASONAL FUNCTIONAL FOODS

  • Winter squash and pumpkin can be used in sweet & savory recipes.
    • Good sources of complex carbohydrates, vitamins and minerals.
    • Contains Beta-carotene, vitamin C, Riboflavin, Iron.
    • Functional Ingredients in pies, cookies, custards, soups, side dish.
    • Pumpkin Seeds can be toasted for high-fiber snack.
    • Contains phytosterols, folate, tocopherols, carotenoids, phosphorus, selenium, and zinc.
  • Bright orange and yellow squash (ex. Butternut)
    • Commonly sliced, stewed, boiled, and baked.
    • Contains Carotenes, lutein, calcium, and magnesium.
    • Acorn and Hubbard squash are good sources of potassium and fiber.
  • Apples
    • Crab, bramley, jonathan best for pies, cakes, crisps, and chutneys.
    • Golden or Red Delicious best for eating.
    • Contain phytosterols, quercetin, vitamin C, beta-carotene, and lutein.
    • Source of Pectin: Soluble fiber, which slows digestion and helps, reduce cholesterol.

Remember, moderation is key. You can enjoy the food and your surroundings without eating excessive quantities. Planning ahead and keeping some of these tips in mind should help you navigate your holiday offering!

 

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