Some simple food substitutions that we've found useful when modifying recipes:
Use low sodium chicken or vegetable broth when a recipe says to use oil.
(I keep a whole resealable box of this in my fridge at all times, some oil is good, but chicken or vegetable broth keeps your food moist and adds volume to sauces for low fat and calories)
Use half the butter when a recipe calls for butter.
(some fat is good, but many recipes call for way too much and you'll find you may enjoy the taste with even less)
Use low fat cream cheese when a recipe calls for cream.
(especially if you're already adding some broth, the cream cheese helps to thicken, there are lots of flavoured ones to add some extra zip, and they add protein without a lot of extra fat)
Use cheese crisps instead of crackers.
(Recipe on the main blog, low carb!, These also work as "bread" for Unwiches)
When making sandwiches, use rice cakes instead of bread.
(I discovered that if you keep them in the fridge overnight, they actually get a bready consistency! These are much lower carb, but can help out with the need for a sandwichy feeling)
Whenever possible, put diced spinach and cabbage into any dish!
(vitamins and nutrients, added bulk and fibre!)
Use spaghetti squash instead of pasta.
Use lean ground meats, like turkey or chicken, instead of ground beef.
(They prepare, look and taste virtually identical, with much less fat!)
Use a Mejool date instead of sugar in a smoothie.
(They're a natural sweetener, and create a thicker consistency.)
Use flaxseed oil instead of canola or olive oil in salad dressings.
(It has a better nutritive content, including omega fatty acids, and you can't tell the difference in taste or consistency.)
Use coconut oil instead of cooking oil or butter.
(It has a higher burning point as compared to other fats, so it's ideal for stir-frying. It may also help promote heart health, maintain normal cholesterol levels and even support weight loss.)
Use Stevia instead of aspartame if you're going to use a sugar substitute.
(Stevia is a natural calorie-free sweetener)
