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Low Carb Substitutions For Healthy Eating

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Healthy eating doesn't have to be a will power, white knuckled, uphill battle. It can be simple lifestyle changes that are attainable and maintainable. These little changes can have a big impact on your overall health, weight, and self esteem. What I love about these food alternatives that I'm about to share is that they add more vegetables (which means more vitamins and nutrition) and less carbs, refined sugar, and empty calories. So without further ado, here are some of my favorite easy swaps!


How To: Add roughly chopped cauliflower and carrots to a food processor and pulse until the pieces are the size of grains of rice. Boil for 15 minutes (or until pieces are tender). Strain. Add the boiled veg back to the food processor  and add in your salt/oil/butter (or whatever you'd like to season it with) and pulse until it becomes a puree. 

Look Out For: Watery veggies! After boiling - Strain. Strain. And strain again! One thing that can derail this healthy alternative is leaving too much water in it before you do the final puree. 

Benefit: light sweet flavor - great texture - low carb - vitamins A, Bs, C & K - minerals - fiber

SWAP: LINGUINE NOODLES for ZOODLES (zoodles = zucchini noodles)

How To: Use a potato peeler, or julienne peeler to peel all the flesh of your zucchini. Stop once you hit the seeds. Take those peels and sautee them for about 3-5 minutes in the oil of your choice. Remove from pan, and serve with your favorite linguine/pasta sauce.

Look Out For: Mushy zoodles! Do not over cook. If these are new to you, take the time to taste test as you sautee because if they cook for too long they look their great texture and become a mushy mess.

Benefit: little to no flavor - great texture - takes on the flavor of the sauce - low calorie - low carb - vitamin C


How To: There's 2 ways to "rice" your cauliflower. Either toss roughly chopped cauliflower into a food processor and pulse until the pieces are the size of rice grains. Or, use a knife to shave the florets into rice-sized pieces. Sautee for 7-10 minutes. 

Look Out For: Big pieces! Make sure your cauliflower rice is all broken down to the same small bits, if not, it can take too long to sautee. 

Benefit: flavor blends well with sauces and stir-frys - low carb - low calorie - vitamins A, Bs & C - minerals


How To: Bake whole spaghetti squash at 400 F for 40 minutes. Allow to cool for a few minutes before handling. Cut lengthwise and scoop out seeds. Use a fork to scrape out the flesh from the squash. It looks just like spaghetti!

Look Out For: Undercooked squash! If you can't slice the squash easily after baking, then it's not ready and your "noodles" will be crunchy. Return to oven until squash is tender.

Benefit: mild flavor - spaghetti shaped strands - low calorie - fiber - vitamin Bs, C, E & K - minerals


How To: Wash/dry kale leaves and remove thick stems. Cut into 1 inch pieces (or use baby kale). Toss in olive oil or coconut oil and desired seasonings (ie: Himalayan salt, paprika, garlic powder, nutritional yeast...) Line a cookie sheet with parchment paper and lay out the seasoned kale evenly. Bake in 325 preheated oven for 15 - 20 minutes. Take it out after 10 minutes and remove crispy kale. Then repeat every 5 minutes until all the leaves are crispy.

Look Out For: sticky leaves! Be sure to line your cookie sheet so you don't end up scraping burnt kale off of it for the next hour!

Benefit: low calorie - low carb - high fiber - high in iron - antioxidants - vitamins A, C & K

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