I have heard of people using corn starch instead of flour to thicken gravy. It is supposed to have less carbs. I found it hard to blend without lumps...any ideas on how to use it with less lumps? I am a veteran gravy maker so any ideas are greatly appreciated or I will get back to using flour.
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I've found I really enjoy using greek yogurt as a substitute for sour cream, same texture and very similar taste, but huge calorie differential. Approx. 7 calories/tbs of greek yogurt versus 20 calories/tbs for light sour cream and 30 calories/tbs for full fat sour cream!!
I also have made the switch from white flour to wheat and white rice to brown rice.
"Even if you are on the right track, you'll get run over if you just sit there."
current weight: 154.1
Fitness Minutes: (1,227) Posts: 20 4/19/11 9:34 P
I am from the south and when I cook my green beans, peas or cabbage, I use no fat chicken broth instead of the fat back or bacon grease. A packet of Splenda at the end of cooking time is an excellent flavor enhancer!!!!
My favorite rice is a blend of white, brown, red and wild rice with the name of Rice Select. I love the crunchy, nutty taste it give to a dish. My favorite use of it is to make a salad with the rice as the base. I then add corn, kidney beans, black beans, fresh diced onion, and make a dressing using lime juice, olive oil, taco seasoning, and salsa. I DON'T use the taco seasoning in the small foil packets, instead I use Bolner's Fiesta Brand Taco seasoning as it doesn't have anywhere near the sodium content.
Also, although not a substitution, I seldom add salt to my food. The exception is eggs and egg dishes and baked goods. The exception to the exception is hard cooked eggs, I eat them plain with absolutely no seasoning.
current weight: 165.0
Fitness Minutes: (18,282) Posts: 631 3/30/11 6:47 P
I substitute low sodium broth/stock for coconut milk in Jamaican rice and peas. I also reduce the amount of coconut milk in curries by upping the broth and ginger for flavor. I use almost only whole wheat flour, and olive oil now too. I've also done the apple juice instead of oil in baked recipes.
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Weight Loss Goals/Rewards: 5 lbs - new shoes 10 lbs - 'Pretty Day' 15 lbs - white jeans 20 lbs - cosmetic procedure (not what you think!) 25 - new bikini
I've tried some of these but there are several that I will be trying soon. Even if you don't enjoy a substitution it is helpful to try them. You will find some that you can't stand and some that become weight busting standards for you!! I did not expect to like brown rice but it is one of the easiest changes I've made.
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I'd have to say, taking older unhealthier recipes and turning them into something nutritious yet still edible is an art form. Below are some of my fave substitutions that make their way onto my blog when I put up healthier versions of my fave recipes.
Heavy cream - lowfat half-n-half Butter - 1/2 amount butter with 1/4 cup applesauce Mild Cheddar Cheese - 1/2 measurement lowfat sharp cheddar Italian cheese blend - part skim mozzerella Chocolate chips - chocolate powder + dried fruit chunks Can of cream of soups - basic white sauce Flour - Whole Wheat Flour, or Whole Wheat White Flour
Check out my blog for my healthier, lower fat versions of Stroganoff, Pot Roast, Pancakes, and others!
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