Transforming The Foods We Love

By: Cindi Buller Professional Health Coach

I have a confession to make! I love food!! I love to eat pizza, drink soda, and pile on the pasta.  I love to cook and I love different flavors, but I also live a busy life and, like many of our clients, cooking is not on the priority list.  So I have my favorite go-to meals that I don’t even have to think about- I can easily whip them up in a few short minutes.

Unfortunately, the recipes I grew up with aren’t on the healthy side of the equation. So, the challenge for me was knowing how to create the same foods I love so much, in the same short amount of time I needed, with the same robust flavors, but without the unhealthy ingredients.   Here are a few quick tips that  helped me and might help you as well. 

Taco’s! Who doesn’t love a hearty beef taco (every Tuesday)?  A soft flour tortilla, piles of cheese and sour cream?  I get it, and I still make them, only I don’t use a flour tortilla anymore.  I have found that I can experience the same great taste without all the added fat and calories by making a couple simple adjustments. 

First- toss the flour tortilla! A small, 6 inch flour tortilla can hold up to 90 calories with no nutritional value. And let’s be real, who eats only 1 of these little guys? And the bigger they get the greater the calorie content with no real benefit. 

Instead, chop up your favorite lettuce- add in some fresh kale or spinach to beef up the nutritional value.  According to Myfitnesspal.com 2 cups of Romaine hearts add up to a measly 15 calories with 0 grams of fat, and is packed with vitamins K, A, and C. 

You can still add your favorite toppings. By making a few small adjustments you can diminish the fat content considerably without compromising flavor.  Consider using guacamole rather than sour cream, and salsa instead of Ranch Dressing and this masterpiece will revolutionize your good health. 

Spaghetti is another all time favorite of mine, but the pasta alone could put a diabetic into a coma! I have made a few attempts at converting pasta into something healthy and what I have found is there is nothing that can replace the soft, delicate taste of a flour based noodle. Instead, I decided to venture into some new territory.  One of my favorite recipes is Beef Bolognese with Spaghetti Squash.  Same lovely pasta sauce with the tender threads of Spaghetti Squash made me a believer.  You might also try spiraling some zucchini noodles, but I find that it is easier to cut my zucchini lengthwise into thin strips and layering them like lasagna instead- so yummy! 

And then there is the mighty burger! How do you convert this yummy goodness into something that can be called healthy? 

Let’s start with the obvious: The beef! In addition to being packed with B vitamins, grass fed beef has been found to be higher in vitamins A, E, and other antioxidants compared to grain fed beef. Grass-fed beef has significantly lower levels of saturated fat compared to grain-fed beef. It may cost a few pennies more, but it is worth the small change at the grocery store to benefit our health.  

You could also consider sourdough buns rather than regular ones. Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread. 

If you are on a gluten free diet skip the bun and wrap it with lettuce (known as protein style in many restaurants today). Skip the cheese or use low fat cheese slices, add tomatoes, pickles and onions to round out the flavor (stay away from ketchup which is loaded with sugar and sodium) and voila! A wonderful summertime treat for all. 

These are just a few of the small tweaks that can be made to build healthier habits. If you would like to learn more about building healthy habits just click the link below: 

https://attherootcoaching.hbportal.co/schedule/63f7934b09f2c900322ca63b