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|
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.
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.
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.