Tag Archives: PB2

Healthy Food Substitutions

22 May

Oof. It’s been a long time since I’ve posted, I’ve been slacking. Well, not entirely slacking, just in this category. I’ve been trying to improve my social life, go to the gym more often, and cook at home even more. Which basically equals me being way too exhausted to make coherent blog posts. But I’m trying to incorporate posting into the whole improvement thing! Anyways, onto the post!

There are some things that are just really difficult to give up entirely when you’re trying to eat healthier. For some people it’s peanut butter, for others pasta; you can struggle with giving up any type of food. So I thought I’d make a big ol’ list of foods like these that have healthier alternatives.  It’s always nice knowing you can get the satisfaction of the food you want, with the relief of a food that is way better for you.

PB2

PB2 is awesome. It’s a powder that you mix with water to make peanut butter. The only difference (other than the rehydration) between this and regular peanut butter is that the peanuts are pressed to remove the oil/fat, so it has WAY fewer calories than regular peanut butter. It tastes a little different – it’s less smooth and a bit less satisfying, but two tablespoons only has 45 calories.  Two tablespoon of regular peanut butter has about 190. My solution to the taste issue? Don’t eat it on its own. At the very least, dip celery or apples into it. You could also mix it into your oatmeal, blend it into a smoothie, or make a dip with some Greek yogurt, PB2 and sweetener (more on that further down).

Greek yogurt instead of regular yogurt, sour cream, and mayo

I’m sure mos tpeople have tried Greek yogurt at this point. It has more protein and (typically) less sugar than standard American yogurt. And it’s delicious! But it has more uses than you’ve probably realized. You can use plain, unsweetened Greek yogurt as a replacement for sour cream or mayo. The consistency and taste are similar for both. If you really want to go all-out in your efforts, try skyr, a yogurt-like Icelandic dairy product. The brand siggi’s, which I’ve used before, has 17 grams of protein per cup. Way more than most Greek yogurt out there.

As for Greek yogurt on its own, I’m a fan of Liberté, Oikos, Greek Gods, and certain flavors of Zoi. I’ve heard good things about Fage, but have yet to try it. I’ve noticed that Chobani is really popular, but it just tastes too sour for me, and the smell is a bit too reminiscent of vomit :/

Stevia

My preferred brand!

Oh god, I am so in love with stevia. I have finally found a no-calorie sweetener that doesn’t upset my stomach (no artificial sweeteners for me, ever). It tastes more like an artificial sweetener than it does sugar, but I don’t mind the taste. If you buy stevia, make sure to check the ingredients list on the product you buy, as some products list sugar as their first ingredient (sugar, really!?). My favorite is the bulk brand that I get at my local Town & Country Market – it has the least bitter aftertaste, which is a common complaint about stevia.

Since it’s a relatively new product, not a whole lot of studies have been conducted (relatively speaking, of course). Taking a look at this Wikipedia page suggests that there are very few, if any negative side effects. Most studies have found none, but because no one can say with absolute certainty that it’s 100% safe, I try not to consume it too regularly.

Zucchini noodles, spaghetti squash

Here’s a link to Nom Nom Paleo’s Zoodles and Meatballs recipe.

Oh. My. God. Zucchini noodles are just amazing. You get the nutrients and low calories of a vegetable, but the same pasta feel. I use a julienne peeler and saute them in a little bit of olive oil until they are tender, but still slightly crunchy. I’ve used them as a replacement for spaghetti (spaghetti and tomato/meat sauce), and as the “noodles” in chicken noodle soup (I’ve got the recipe all typed up, I just need to make it again and take pictures along the way!).

I haven’t personally tried spaghetti squash, but I’ve heard great things about it. It also works as a pasta replacement (hence the name), but I’ve also seen it used in a macaroni and cheese recipe. You can just microwave it for several minutes and pull out the flesh using a fork – from there it resembles a spaghetti texture.

Ground turkey instead of ground beef/pork

I recently started using ground turkey in place of ground beef and ground pork. It’s much lower in calories and fats (nothing wrong with fat, but there is such a thing as too much, and it’s high in calories), and if it’s in the right dish, there’s little difference. My personal favorite is making turkey burgers instead of regular burgers. It’s great, because if you just put the right seasonings in it, you won’t even notice.

Avocado instead of mayo

A recipe for “The Queen’s Chicken Salad”, a Venezuelan dish!

Avocado makes a great substitute for mayo, particularly in chicken salad. It has way more nutrients, and the fats in an avocado are much better for you than the store-bought mayo fats. It’s still pretty high in calories, but luckily it can go a long way.

Mashed cauliflower/parsnips

Here’s a lovely picture of/recipe for mashed cauliflower with cheese and dill (but for the love of all that is holy, don’t use margarine. Bad fats, remember?).

Potatoes aren’t particularly nutritious. Tons of simple carbohydrates – which means if you’re keeping track of your macros, one potato will be almost all your carbs for the day – and high in calories. Try making your mashed potatoes with steamed cauliflower or roasted parsnips instead – more nutrients, and fewer calories and carbohydrates.

Soda water instead of tonic water or soda

For the most part, I’ve stopped drinking soda entirely. The only time I have it now is when I’m at a party, a bar, or at a family function. I used to be so jealous of my cousin when we were younger because they would have soda at their house, and my parents would never buy it. I had always wished we’d had something other than milk or water at our house, but now I’m so glad they didn’t buy sugary drinks when I was little.

Sometimes you just want some carbonation, or a flavored drink, but you don’t want to drink your body weight in empty calories.  My solution is to drink flavored soda water. Not the kind that has aspartame or sucralose in it, because I don’t think it’s necessary, and because I just can’t drink them. Some of my favorite flavors right now are the Talking Rain Peach Nectarine and Cascade Raspberry Lemon. I also love the Hint flavored water. It isn’t sparkling, but the flavor is really intense and delicious. [Edit: they do have carbonated flavors! They’re harder to find, but they are wonderful.] I’ve tried watermelon, blackberry, and mango grapefruit and they’ve all been incredible. It’s been somewhat harder to find, so when I do find some, I buy like 10 bottles at a time.

Protein powder recipes to replace sweets

Protein Pumpkin Brownies from Derek Howes Fitness. Instructional video, recipe and nutrition breakdown via the picture. [122 CAL, 9.5G PROTEIN]

Something I’ve recently found is protein powder dessert recipes. The idea is that you can still have your sweets, but with much healthier, nutrient-richer recipes! I’ve seen brownies, cakes (including tiramisu), protein fluff, peanut butter cup sludge (no really, it actually tastes great), souffle and icing, just to name a few. My only warning is that you’ll want to take a look at the nutritional breakdowns, as some of them can be high in calories to help the people who are bulking.  Here’s some resources for recipes:

As I find new healthy substitutions, I’ll add more to the list. Hopefully these can get you the fixes you want without compromising your diet plan!

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