Top Food Swaps & Staple Ingredients for Lower-Calorie Cooking
Powdered Peanut Butterorder from Amazon.) Essentially, it's defatted peanut flour; it’s like peanut butter with the oil removed. It packs all the flavor of jarred peanut butter, but a 2-tbsp. serving has only about 50 calories and 2g fat. Just add water for an instant peanut spread. It also works beautifully in baked goods, blends into smoothies like a dream, and can be added to oatmeal and yogurt bowls to kick them up a notch. Click here to learn more!
Unsweetened Almond MilkBlue Diamond Almond Breeze) that we've been using for ages. A cup has around 35 calories -- less than half the calories of skim milk -- and the texture is great. Use it virtually anywhere you’d use traditional milk. We mostly buy the vanilla version, but for savory recipes, you'll want plain unsweetened. Read up on more milk swaps!
Natural No-Calorie SweetenersTruvia) have gotten a lot tastier. We also LOVE the 0-calorie options by Swerve, sweeteners made with monk fruit (like this one by Health Garden), and ones made with allulose (like this kind by Anthony's.) Try out a few and see what works best for you.
Veggie Noodlesclick for options), but you can also buy it prepared and frozen from Green Giant. And for a shelf-stable pasta swap, check out Palmini, a.k.a. noodles made from hearts of palm.
Veggie RicePalmini Rice! Just drain, heat, and eat. Green Giant also has several varieties of frozen Riced Veggies... Our freezer is always stocked with those! Looking for something a bit heartier? Check out RightRice as well as Green Giant’s shelf-stable Riced Veggies. Both are lentil-based with other nutritious add-ins… We're superfans!
Meatless Crumblesthe kind by MorningStar Farms) is an amazing shortcut. It makes throwing together an impromptu single-serving meal extra easy, since you can just scoop out what you need and put the rest back in the fridge or freezer. We still use extra-lean ground beef, turkey, and chicken too… So many smart protein picks!
Fat-Free Liquid Egg Substitute or Egg Whitesclick for recipes), and use this pourable swap in all sorts of recipes. You can measure out exactly the amount you need -- no egg cracking required.
Bread SwapsCucumber subs are a total favorite, zucchini boats never fail, and these Meatball Parm Pepper Subs are so good, you won't miss the bun.
Chew on this:
Pssst... National Pizza Week begins this Sunday! We've got a few ideas for how to celebrate...
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