3 Healthy & Delicious Carb Substitutes!

Carbohydrates are a confusing “food group.”  When we hear the word we immediately think of “bad” carbs such as bagels, pasta, or white rice. Why? Because most of these types of foods have been processed and highly refined to the point that their nutritional value has been obliterated. And typically, all that is left over are a lot of calories and unhealthy additives and preservatives.

Substitute Rice with CAULIFLOWER RICE

At just under 25 calories per serving, cauliflower rice is a tasty and healthy alternative to processed white rice. It is super easy to make too! Take a whole cauliflower and cut off the florets (tips) and give it a whirl in a food processor or chop it finely by hand. You will want the pieces to be about the size of a piece of long grain rice. Then, steam it, microwave it, or cook in a pan of olive oil for 4 to 5 minutes until it is the desired consistency. Flavor to taste by adding a dab of butter, cheese, or meat sauce.

Cauliflower also makes a great potato substitute. Simply mash and flavor to taste. You can also bake in a cupcake pan at 350 degrees for 15 minutes -add an egg and cheese for a delicious hash brown and egg breakfast.

Replace spaghetti with COURGETTI

Instead of using high-carb spaghetti, try replacing the noodles with courgette (zucchini). This summer squash is easily turned into spiral noodles with the use of a julienne peeler or a sprilizer, available on-line for under $20. It’s as easy to use as a pencil sharpener and turns your zucchini into spaghetti size spirals that are a delicious alternative. You can also slice them long and use them as a substitute for lasagna noodles. Simply cook in a pan with a small amount of olive oil and garlic until it reaches the desired tenderness.

Spaghetti squash also makes a great spaghetti substitute. Simply cut in half and remove the seeds. Then take each half (cut size down) and place on a plate with 1/4 cup of water and microwave on high for approximately 10 minutes until it is soft. Once cool, scrape the “spaghetti” noodles and top with your favorite sauce or cheese.

Replace bread with LETTUCE

There are many types of lettuce available at the market today. TRY IT, especially if you eat bread at two or more meals a day. Replace bread with lettuce for just one meal to reduce your carb intake. Instead of eating a bun with your burger, use a slice of lettuce. You can also replace a taco shell with a lettuce wrap for a delicious alternative. Spritzing the lettuce with a dressing can be surprisingly satisfying. You will also notice that your tummy is not as bloated after a meal!

Oatmeal and cottage cheese make a great alternative to pancake mix. Simply mix a half cup of oatmeal (unprocessed) with 1/4 cup of cottage cheese, 2 eggs, and a dash of vanilla (add nutmeg or cinnamon to taste) then blend in a blender until the mixture is the consistency of pancake mix.

Remember, not all carbs are bad. Foods that are high in fiber not only give you energy, but leave you feeling satisfied. The best sources to find “good” carbs include 100% whole grains, beans, nuts and seeds, as well as most fresh and frozen (unprocessed) fruits. Raw vegetables are also a great source of good carbs!

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