Ditch refined white breadcrumbs.
Flax or Almond Meal
Using flax gives you a plant-source of omega-3s while almond meal provides a protein boost along with healthy monosaturated fats.
Half & Half
Skip the unhealthy kind of saturated fat – and lactose if you’re intolerant!
Full-fat Coconut Milk or Coconut Cream
Coconut milk’s still high in saturated fat, but it’s mostly medium-chain triglycerides. MCTs are absorbed for quicker energy. And coconut’s dairy-free.
White rice is rapidly digested, making your blood sugar spike.
Using riced cauliflower instead (whether DIY in the food processor or pre-packaged) is a very good source of fiber and a calorie bargain at just 25 calories a cup!
Refined carbs can cause you to pack on pounds and raise your disease risk.
Spaghetti Squash, Spiralized Vegetables
Opting for veggies is a gluten-free and low-calorie move. Still craving a “real” noodle? Try those made from legumes for more protein and fiber than traditional noodles.
Tinkering with how animals live and eat results in lower
Grass-fed,pasture-raised meats give you the edge nutritionally. They have 50% more omega-3s than meat from conventionally raised animals.
Regular mashed potatoes (though delicious) are high
in carbs and
Mashed cauliflower has a similar taste and texture for a fraction of the calories. Another bonus: Cauliflower is loaded with phytochemicals that have anti-cancer benefits!
Just hold the mayo! It’s crammed with the bad kind of saturated fat.
2 Avocados or Hummus
Avocados, on the other hand, are nature’s mayo – filled with healthier fats and a delightful creamy mouth-feel. Prefer hummus? You’ll also win with unsaturated fat, protein and fiber.
© Cleveland Clinic 2018