Simple Swaps for Slashing Calories

(but not flavor).

When it comes to losing pounds, you want to be the tortoise, not the hare. I’ve found that over the years, the healthy habits that stick are the ones that are painless and fit into my lifestyle seamlessly. Cutting out food groups, skipping meals and attempting restrictive diets are neither healthy nor useful in the long run.

These small changes, swaps that you’ll barely notice (except that they might be tastier than what you’re used to eating now), add up over time. Small changes, big results. They don’t require you to cut out your favorite foods. They don’t require you to clean out your pantry.

Your waist line will thank you, and so will your taste buds.

 

Healthy Swap: Greek Yogurt for Sour Cream

Plain, low-fat Greek yogurt finds its way into at least one dish a day in my household, and it’s a great substitute for sour cream. Subbing Greek yogurt for sour cream saves you calories and fat – even when talking about reduced fat sour cream. Moreover, Greek yogurt has significantly higher doses of protein and vitamin B-12 than sour cream has, meaning not only are you slashing calories, your getting more of the good stuff.

The trick is to get fah-ncy. Add spices and herbs, citrus and hot sauces to plain Greek yogurt give it a pop. You can make this simple swap work with dishes from all over the world. Add a pinch of kosher salt to each of the following combos, as well as a bit of cold water to get the right consistency.

Greek: lemon juice + lemon zest + garlic + fresh dill. Try it on top of grilled salmon and on top of Greek Salads.

Mexican: chili powder + cumin + garlic powder + lime juice. Killer with sautéed chicken breast on top of a Tex Mex salad or in pork and cabbage tacos.

Thai: Sriracha + honey + rice vinegar. Really fun with seared steak or shrimp lettuce wraps and grain bowls.

Buffalo Ranch: buffalo Tabasco + dried parsley + dried dill + garlic powder + apple cider vinegar. Baked chicken tenders, obviously.

Maple: maple + cinnamon. Great on top of oatmeal and pancakes.

 

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Healthy Swap: Avocado for Mayonnaise

To put my love for avocados into perspective, I eat 5 a week when the price is right. When the price isn’t right, I’m sad. As a sub for mayo, I’m all in with the avocado. I’m not a huge mayo fan to begin with, but if you are, hear me out and try some of these swaps. I think I can make an avocado believer out of you.

Ounce for ounce, you save over a hundred calories when swapping avocado for mayo. Yes, avocados are high in fat but it’s the type of fat that is good for you. In comparison to mayo, avocado comes out on top (or bottom, depending on how you look at it). It’s  that fat content in the avocado that makes it such a good sub for mayo – it’s got the same texture and mouth-feel, and that slight sweetness that you might look for in a sandwich to balance mustard and hot relish.

You don’t have to get too tricky here to make this swap work. Simply scoop out the flesh of an avocado and mash it with a pinch of sea salt  (to bring out the flavor), and a squeeze of fresh lemon juice (to brighten it up and preserve that green color). Here’s a quick list of some of the places you can swap in avocado:

Perfect avocado-for-mayo swaps:

On sandwiches and wraps

In dips and dressings

In deviled eggs

Did you know that avocados are also known as “alligator pears”? When I lived in Hawaii, they looked more like dinosaur eggs. Call them whatever you like – just don’t forget to eat them.

 

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Healthy Swap: Cauliflower for Potatoes

To be completely transparent, potatoes have their place in a healthy diet. They have nutritional value for sure. But if you’re looking to easily slash some calories, cauliflower is an easy swap in. Cauliflower is lower in calories and carbs without tasting like it. You just have to do it right.

Make it. Love it. Make it again. Here are some of my all-time favorite cauliflower uses.

Cheesy Mashed Cauliflower. My trick with mashed cauliflower is two-fold: DO add smoked paprika for a bacon-like essence. DO add a couple of tablespoons of cheese – you’re cutting out plenty of calories by using cauliflower so don’t be afraid to add a few back in to make this dish satisfying.

Thyme Roasted Cauliflower. The key with roasted cauliflower is to get your oven hot (425ish). Toss cauliflower florets with sliced onion, garlic, fresh thyme sprigs, sea salt and freshly ground black pepper and olive oil. Roast 35-45 minutes, tossing occasionally, until the cauliflower is charred and cooked through.

 

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Healthy Swap: Carrots for Chips

Before you call me crazy, I’m not calling this an all-or-nothing swap. If you close your eyes and think back to the last time you opened a bag of Scoops, can you count on two hands how many you crunched through? There’s nothing wrong with a few chips, but you rarely have just a few. Next time you put out a bowl of salsa or hummus or queso, slice up a few sweet carrots to put in a bowl next to the multi-grain Tostitos. It’s a great way to lighten up your pre-dinner appetizer.

Go crazy and roast ‘em. Make sure your oven is nice and hot, around 425 degrees. Slice your carrots thinly and toss with salt and olive oil. Bake 10-12 minutes, watching carefully to make sure they don’t burn. Go crazier: add some of your favorite spices like cumin, chili powder or cinnamon.

 

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Healthy Swap: Zoodles for Noodles

Ya’ll, I just got the zoodle-maker attachment for my Kitchen Aid and life. has. changed. It’s so easy to make zoodles (or sweet potato noodles or beet noodles…boodles?), and even my hubby likes them. When I have a plate of zoodles, he’ll sub half of his plate of noodles for the zucchini kind. In 1 cup of zoodles you get a whopping 21 calories as well as vitamins and minerals galore.

I’m not going to reinvent the wheel. Food Network has 11 amazing uses for zoodles, including Zushi rolls and Zustring Fries. Swoon.

 

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