Filed under: Diet & Nutrition
INSTEAD OF: Chowder. Any Chowder.
TRY: Butternut Squash Soup
A warm bowl of soup is great on a winter day, but have you ever considered just how fatty your favorite creamy soup can be? It's hard to imagine, but a "creamy" soup doesn't necessarily have to contain cream. Butternut squash is fat free, cholesterol free, and packed with fiber, potassium, and folate. Just a cup of the stuff is half your daily dose of Vitamin C alone, so a big bowl of soup for lunch might have you at Popeye status by dinnertime.
INGREDIENTS
1 large butternut squash
2 1/2 c. chicken or vegetable broth
1/4 c. olive oil
2 tsp. dried basil
2 tsp. dried rosemary
salt and pepper to taste
Preheat oven to 425 degrees F.
* Peel squash and cut into small 1/2" - 1"chunks, discarding seeds and stem. toss in herbs, spices and olive oil, spread onto a baking sheet, and roast for 20-25 minutes, or until super tender.
* Throw roasted squash in a blender or food processor. REMOVE THE TOP AND COVER WITH A DISH TOWEL. Seriously. The steam will give you a face full of hot orange mush, and it will not feel nice.
* Puree squash until smooth, transfer contents to a saucepan, stir in broth, and heat until warmed throughout. Serve. Top with pecans, parmesan, or fresh herbs, if you prefer.
INSTEAD OF: Macaroni and Cheese
TRY: Israeli Couscous with Feta and Herbs
A huge, greasy heaping of mac and cheese is the highlight of a holiday dinner, but it's definitely not your best choice of side dish all year 'round. Israeli couscous is a wheat-based pasta that's bigger and more moist than regular couscous, its grainy counterpart. It's filling enough to be eaten as a whole meal or in small portions as a side dish with a lean protein, like chicken breast.
Instead of a fatty, cheesy sauce, a bit of low-fat feta and a light, lemony dressing make this a great dinner option or served cold with your leftover lunch. Most importantly, this dish takes only 10 minutes to make!
INGREDIENTS
1 1/4 c. israeli couscous
2 1/2 c. vegetable broth
1 c. chopped tomatoes
1/2 c. crumbled feta
1/2 c. fresh dill, roughly chopped
dressing:
1 tbsp. olive oil
1/4 c. lemon juice
1/4 c. chopped fresh parsley
1/4 c. chopped fresh basil
salt and pepper to taste (try starting with 1/4 tsp. of each)
* Cook the couscous according to package, using the broth instead of water.
* While couscous is cooking, chop the tomatoes and herbs and mix the dressing.
* Add warm couscous to a large bowl. Add tomatoes, feta and dill, drizzle with dressing, and toss. Serve.
INSTEAD OF: Brussels Sprouts with Bacon
TRY: Braised Brussels Sprouts with Shrimp
Let's be honest, everything's better with bacon. But there's one thing that isn't: your heart. While bacon goes with everything from breakfast dishes to even chocolate, your cholesterol level is going up with every greasy, artery-clogging strip. Most think that pancetta (Italian bacon) is to brussels sprouts as peas are to carrots, but why not please your body (and your pork-free dinner guests) with a lighter alternative?
Brussels sprouts are low in calories and high in fiber, protein, and vitamin C. Eating just a cup and a half at least twice a week can lower your risk of cancer, improve thyroid function, and potentially improve DNA stability, according to a recent study.
INGREDIENTS
2 c. brussels sprouts, quartered
1/4 c. white wine
1 shallot, chopped
1 large garlic clove, chopped (about 2 1/2 tsp)
1 c. chicken or vegetable broth
2 c. shrimp
2 tsp. old bay seasoning
salt and pepper to taste
* Season shrimp with salt, pepper and old bay and set aside.
* In a large skillet over medium-high heat, heat 2 tbsp. olive oil and add shallots and garlic. Cook until translucent but not browning, about 3 minutes.
* Add brussels sprouts and cook until slightly browned, about 4 minutes. Stir in wine and cook until wine has reduced some, another 3 minutes. Stir in chicken broth and shrimp. Bring contents to a boil, then cover and simmer until liquid has reduced, about 20 minutes. Serve drizzled with lemon juice or sprinkled with parmesan cheese.
INSTEAD OF: Blueberry Cobbler
TRY: Blueberry-Quark Bars
A warm slice of blueberry pie or cobbler will rock your world, but after a huge dinner, you're only adding calories to your belly. Instead of using heavy cream in your dessert, try quark. Quark is a soft, low-fat, low-sodium cheese that has a taste and consistency not unlike sour cream. In terms of taste, it's not the best for eating alone, but when baked, it gives your desserts and biscuits a fluffy, moist texture.
Blueberries, on the other hand, have more antioxidants than any other fruit. While antioxidants are amazing for your immune system, blueberries are also great for reducing body fat, aiding digestion, and promoting eye, brain, urinary tract and heart health.
By making this sweet, tangy dessert in a muffin pan, you can observe exactly how much you're eating and control your portions. They also make a cute housewarming gift.
INGREDIENTS
1 3oz. pkg blueberries (about 2 cups)
1 1/2 tsp. cornstarch
juice of half a lemon
1 1/2 c. all-purpose flour
1/2 c. sugar
1/4 tsp. salt
1/4 tsp. cinnamon
1/2 tsp. baking powder
1 1/2 sticks butter
zest of 1 orange
1/2 c. quark
Preheat oven to 375 degrees.
* In one bowl, mix the cornstarch, blueberries, and lemon and set aside.
* Blend dry ingredients, then add butter in cubes. Blend with a fork until a fluffy crumble is made. Set aside 1/2 c. of the crumble and mix the quark into the other portion. Press mixture into a greased baking pan or muffin tins. Add a layer of blueberry blend, top with crumble, and bake for 25 minutes or until top is golden brown.
What are your favorite meal substitutions?
For more recipes, go to gastronoms.net.