Wednesday, January 15, 2014

Five Healthier Options for a Tasty Meal

Many people are determined to eat healthier and drop those holiday pounds gain in the start of every New Year.  Making small changes instead of drastic changes is more doable in the long range. Check out our top five list of changes that may help you prepare healthier dishes this year. Feel free to add to the list in on our FaceBook page or  comment box and also share a recipe.

Rolled Oats
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to increase whole grain into any meal. Start with replacing bread crumbs in a meatloaf or as a breading for chicken, fish and meats.
Use Rolled oats in Meatloaf
 Seasoned Oatmeal for breading chicken
11/2  cup rolled oats
1 tbsp garlic powder
1 tbsp granulated onion powder
1 tsp Italian Seasoning
Salt & Pepper to taste

Use Herbs, Spices or citrus juice instead of Salt
Training one’s self to lower the amount of salt consumed starts with acknowledging that “food doesn’t need to be salted to taste good.” Fresh herbs, spices and citrus juice can provide just as much flavor without the added
risks of excess sodium intake.

Avocado Mash    

Half a mashed avocado is a great substitute for mayo on any sandwich, Avocado packs a big dose of vitamin E and cholesterol-checking mono-saturated fat. Half an avocado has only 114 calories and 10.5 grams of fat.

Use Quinoa to add more protein and antioxidants into your diet. It is delicious cooked with milk, vanilla, banana and some cinnamon for a perfect protein-packed hot breakfast. Can also be used like rice for stuffed peppers, pilaf, puddings and more.


Mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Try mixing half potato, half cauliflower for mashed potatoes. Use pureed cauliflower in your Mac n Cheese. Also substitute cauliflower puree for the half the egg yolk in deviled eggs for less cholesterol.

Are you using any of these five food Substitutions? If you share how and a recipe.