Food Substitutions
Great Alternatives For Your Nutrition
At The Weigh Station, we strive to make your nutritional changes as seamless as possible by offering you simple food substitutions. While there may be many foods you may need to cut out of your diet in order to obtain your desired weight, eating can still be a fun and delicious experience with these substitutes. Dr. Lindsey and our team are here to guide you with great alternatives to unhealthy foods and drinks such as potatoes, coffee creamer, bread or soda. Explore our list of weight-loss friendly food substitutions below:
Ingredient Substitutions
- Instead of chocolate: Try unsweetened cocoa powder
- Instead of coffee creamer: Try heavy whipping cream
- Instead of Miracle Whip: Try olive oil based mayonnaise
- Instead of diet soda: Try sparkling water
Recipe Substitutions
Instead of potatoes, try
Cauliflower Mashed Potatoes
CAULIFLOWER MASHED POTATOES
Ingredients:
- 1 medium head cauliflower
- 2 tbsp heavy whipping cream
- ¼ C parmesan
- ½ tsp minced garlic
- ½ tsp salt
- 1/8 tsp pepper
- ½ tsp chopped chives or parsley
Directions:
Set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain leaving just a little water behind.
In a blender or food processor, puree the hot cauliflower with the parmesan cheese, garlic, salt, pepper and heavy whipping cream.
Garnish with chives or parsley.
Instead of rice, try
Cauliflower “Rice”
CAULIFLOWER “RICE”
Ingredients:
- 1 head cauliflower
Directions: Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand held greater, or even use a knife, if you have the dexterity to chop it up very finely. Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water and the granules will be gummy. Instead just microwave by itself for a few minutes until fluffy.
Serving 1/2 C cooked.
Instead of bread, try
Flax Bread
FLAX BREAD- Must be homemade!
May be used in conjunction with other recipes listed.
Ingredients:
• 2 cups flaxseed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons Stevia or Truvia
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil
*Season with desired herbs and spices (rosemary, garlic, cinnamon, etc)
Directions: Preheat oven to 350 F. Line cookie sheet with parchment paper, set aside. Mix dry ingredients. Add wet to dry and combine. Pour batter onto cookie sheet and spread evenly. Bake 20 minutes. Cut into 12 slices. Limit 4 slices per week (no more than 2 slices per day).
Instead of Pizza, try
Garden Vegetable Pizza
GARDEN VEGETABLE PIZZA
Ingredients:
- 4 light flat out wraps
- 1 medium zucchini
- 1 red pepper
- 1/2 pint cherry tomatoes
- 4 oz light mozzarella, thinly sliced
- 1/4 C tomato paste
- crushed red pepper and dried basil
Directions: Preheat oven to 425. Place wraps and oven and allow to crisp on both sides ~5 minutes. Brush zucchini, red pepper and tomatoes with 1 tbsp olive oil and sprinkle with 1/2 tsp salt. Grill or sauté veggies until tender, 5-7 minutes, turning occasionally. Transfer to platter. In a small bowl, whisk together tomato paste and 1/4 C water and spread on the wraps. Top wraps with cheese and veggies. Bake 10 minutes until golden and cheese melted. Top with dried red pepper and basil if desired.
*Makes 4 servings and provides 1 starch serving, 1 ounce protein and 1 veggie serving per portion. Grilled chicken or fish may also be added to boost the protein content!
Instead of Pizza, try
Quinoa Crust Pizza
QUINOA CRUST PIZZA
Recipe From: Yummilyyours.com
Makes 6 slices
Ingredients
For Crust:
- 1/2 cup quinoa
- 1 1/2 cup water or chicken stock (for cooking the quinoa)
- 1 large egg
- 1/2 tsp mixed dried herbs/Italian seasoning
- 1/4 tsp garlic salt (optional)
- 1/4 cup 2% shredded cheese (or Parmesan)
For Topping:
- 4 tbsp of low sugar pizza sauce
- Handful of spinach leaves
- 2-3 pitted green olives
- Few slices of bell pepper
- Few slices of onion
- Handful of chopped cherry tomatoes
- 3/4 cup 2% shredded Mozzarella
Directions:
1. Add quinoa to water (or stock), bring the pot to a boil; cover and cook til all the water is absorbed and the quinoa becomes fluffy.
2. Add the dried herbs, garlic salt and shredded cheese. Mix well. It will reach an almost-dough like texture.
3. Beat the whole egg; add it in and mix.
4. Take a pan of choice (cookie sheet). Line it with some parchment paper/foil and spray some cooking oil onto it.
5. Take the quinoa mixture in hand and shape it like a ball. Place it on the cookie sheet and spread the quinoa into a shape you like. It almost spreads evenly by itself. Just use your hand to guide it make sure that one side is not much thicker compared to the other.
6. Place the pan in a preheated oven for 8-10 min at 350°F / 180°C.
7. Take it out of the oven. Let it cool for a min. Spread the pizza sauce on top. Layer the toppings and cheese and bake for another 10 min until the cheese melts and the sides start to turn golden.
8. Let it cool for a min so that the crust holds together.
9. Carefully cut out slices and serve.
Instead of chips, try
Kale Chips
KALE CHIPS
INGREDIENTS:
- Large bag of kale
- 2 tbsp olive oil
- sea salt to taste
Directions: Spread kale leaves out onto a cookie sheet. Drizzle olive oil and sea salt over the leaves. Broil for about 5 minutes until leaves are crisp.
1 C cooked = 1 vegetable serving
Changing Habits, Changing Lives
At The Weigh Station, we are committed to helping our patients achieve their health and weight loss goals in a caring and judgment-free environment. No matter what walk of life you come from, Dr. Lindsey and our team look forward to helping you on your journey toward better health and well-being.
