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OT - Tone-up Tuesday

Aniki-Moderator's picture

Happy Tuesday, STalkers!! Sorry I dropped the TuT and EOF balls, but it's been cuh-razy at work.

Let's talk about healthy food substitutes. I had someone "accuse" me of trying to eliminate food from my diet. Well, no, not exactly. I'm trying to EAT HEALTHIER and that's a whole 'nother animal.

Some of my fave things:

    Zoodles are zucchini noodles (who else has a spiralizer?). Pasta is my waterloo, so I almost always substitute zoodles for pasts noodles. I typically throw in a can of clams, but occasionally add shrimp, chicken, or some steak strips. And shrooms every time! 
    This is my go-to rice substitute (except when making rice pudding!). Caution: this is going to ooze liquid and NOT soak it up like rice does. So if you add it to a dish that's a bit dry, it will ADD liquid. 
    I'm not giving up my bread!!! This bread is veeerry thin. You still get your carbs, but a lot fewer.
    For anyone trying to cut down or eliminate salt, Mrs. Dash is AWESOME. There are quite a few, so if you can't find one you like, you're too damn picky. LOL!


What's your favorite healthy substitute?


ProbablyAlreadyInsane's picture

Cottage cheese in Alfredo sauce. Way fewer carbs and fats and it's high in protein :)  Absolute favorite. Then you can eat it over basically ANYTHING.  LIterally just cottage cheese, milk, parmesan, spices, and just a small touch of corn startch to help thicken it up.

Aniki-Moderator's picture

Oooo, I like that! I've used fat-free cream cheese and fat-free parmesan.

PA, do you have a recipe you could share?

ProbablyAlreadyInsane's picture


Healthy Alfredo Sauce

Serves 4


  • 1 cup milk (skim or low fat)
  • 1/2 cup cottage cheese (low fat)
  • 1 Tbl cornstartch
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1/4 tsp garlic powder
  • 1/2 cup grated parmesan
  • Dried basic to taste
  • dried oregano to taste


  1. Add and mix everything except the oregano and basil until smooth.
  2. Put on stove and add oregano and basil
  3. Heat over medium, stirring frequently, until it just starts to thicken
  4. Serve over pretty well anything

ProbablyAlreadyInsane's picture

I've tried the basil fresh... But honeslty fresh herbs really make things taste better... So I should try all!

Aniki-Moderator's picture

I have all of those ingredients at home!! I'm thinking Zoodles, shrooms, and shrimp/clams/chicken.

Thank you!!!

advice.only2's picture

Roasted cauliflower nachos are awesome. You roast the cauliflower, then add carne asada or chicken, then layer on some cheese and broil it and just yum!

Cover1W's picture

We use whole wheat/whole grain noodles when possible - i.e. most of the time.  Otherwise, I substitue whole wheat couscous, use long grain brown rice (brown Jasmine), quinoa, barley or farro (my favorite) instead of white rice or other white food.  We have potatoes, white rice or white pasta sparingly.  The trick is to know how to cook them and what to serve them with.

Generally we have no soda in the house.  We do like sparkling water, so we make our own sodas by combining soda or sparkling water with our juice of choice - usually it's about 2/3 water to 1/3 juice so less sugar immediately.

Buy non-sweetened yogurt - add a little honey and yum!

I do use salt - good salt - DH likes salt substitutes and as long as you don't combine it with say, asian flavors, it's ok.

Olive oil!  Avocado Oil!  Grapeseed oil!

Aniki-Moderator's picture

Cover, I rarely drink pop. Maybe once every 2 months.

I grew up on Viili (Finnish yogurt). No sugar in it - add fruit!

CLove's picture

I love my chips and guacamole! So I will make guac from scratch and then used sliced zuchini for chips instead.

Iced tea no sugar instead of soda

Sub salad for white rice

make a lettuce leaf "taco"

strawberries instead of candy or ice ream

A fried egg with tomatoe as slices of bread for a "sandwhich".

Monkeysee's picture

I've made pizza with a cauliflower crust and looooved it.  I don't have a food processor though which means grating/draining by hand... and I can't be bothered with that at the moment lol.  I eat loads of salads though, burgers without the bun, apples & pb for snacks, meatballs on a bed of rocket instead of with noodles, add cauliflower in when I make mashed potatoes, and try to have as many veggies in every meal as I can.

Ive also just gotten myself a fitbit & have been competing with myself to get my steps in.  It's the little things! Smile

Aniki-Moderator's picture

Monkey, have you ever tried a keto-style "pizza" where cheese is the crust? I could eat cheese every day...