I just want to share three of my favorite recipes with you that are healthy alternatives to some of those meals I really crave and love!
Breakfast:
"Sausage" Burrito
Typically, Sausage Burritos range from 300-1,200 calories. Take McDonalds, for instance. Their sausage burrito has 300 calories, and though that may not seem too bad, take a look at the carbohydrates and fat. One burrito has 16 grams of fat (7 of that as saturated fat), 26 grams of carbohydrates, and 12 grams of protein.
My alternative-
1. Mission Whole Wheat Tortilla - 130 calories, 2 grams of fat (0g Saturated)
2. 3 egg whites - 51 calories, 0 grams of fat
3. One slice of Mozzarella cheese - 50 calories, 4 grams of fat (2.5g Saturated)
4. 2 tablespoons of ALL NATURAL salsa - 10 calories, 0 grams of fat
5. Greenwise Veggie Breakfast Patty - 75 calories, 3 grams of fat (.5g Saturated)
6. 3/4 cup of chopped green peppers - 25 calories, 0 grams of fat
My healthy alternative has 351 calories, 9 grams of fat (3 grams saturated fat)
Plus, it is more than double the size of the burrito I could get at McDonalds, and it is packed with protein, so I can get a good workout in a few hours later and not feel exhausted.
Lunch:
Like I said before, I love love potatoes, especially mashed potatoes. The texture and consistency, the flavor... it's all delicious.
Mashed potatoes generally have lower calories (unless it is piled with goodies) but fat intake is still skyrocketing for a small portion because of the butter and milk.
Let's compare it to an instant pack I have sitting in my kitchen cabinet: 199 calories, 9 grams of fat (when prepared).
When I first heard of substituting cauliflower for potatoes, I thought that was bizarre. But then I gave it a try and realized it was absolutely delicious! Whoever created them is a genius!
My alternative:
1. One cup of cooked cauliflower - 29 calories, 0 grams of fat
2. One tablespoon of Olivio (olive oil) spreadable "butter" - 90 calories, 10 grams of fat
*Please note, Olive Oil is a good fat
3. 1 cup of nonfat milk has 83 calories, 0 grams of fat
4. Add pepper and garlic salt (0 calories if you sprinkle)
My healthy alternative has 202 calories, 10 grams of fat (3.5 grams of saturated fat)
It also contains 400mg Omega 3 per serving (from the spread), as well as the benefits you receive from cauliflower, which is low in fat, but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
To keep the nutrients, make sure to either steam your cauliflower or boil it for no longer than 5 minutes.
Dinner:
I love my spaghetti - it's something I crave very often but it is something I've now eliminated from my life - for now.
Spaghetti (not whole wheat) has 210 calories in one cup. It also has 1 gram of fat (0g Saturated fat) and 40 grams of useable carbs.
Sauce ranges all over the place, but what I have found is generally it is about 80 calories per 1/2 cup, and 3 grams of fat (0g Saturated). Here's something to be mindful of, though: Spaghetti sauces have high amounts of sugar. This sauce has 7 grams of sugar, and the pasta has 2 grams of sugar! That's a lot when there aren't benefits to the food you are consuming.
Spaghetti Squash is one of my FAVORITE FOODS, and you'll see why!
My alternative:
1. 1 Spaghetti Squash, 42 calories in each cup, 0 grams of fat, 4 grams of sugar (which will be absorbed slowly into the bloodstream because of the fiber in the squash)
2. 1 Jar healthy alternative pasta sauce (low in sugar). One I will use is Muir Glen's Organic Tomato Basil Sauce, which has 25 calories in 1/4 cup, 0 grams of fat, and 1 gram of sugar.
M healthy alternative has 67 calories, 0 grams of fat, and 5 grams of sugar
PLUS...
Spaghetti squash is a good source of several B vitamins, including thiamin, riboflavin, folate, niacin, pantothenic acid, choline and vitamin B-6.
Anyway, hope you're having a great week and feel free to send your healthy recipes my way! :)
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