Who doesn’t love a big serving of creamy mashed potatoes or a side of steamy rice with their chicken? They’re delicious, but it’s easy to overindulge in these starchy, higher-calorie foods while falling short on healthier vegetables.
Try these ideas for smart substitutions that are lower in calories and carbs, but will still delight your taste buds and satisfy your appetite.
1. Swop the potato for cauliflower
Start with cauliflower, a non-starchy vegetable that easily mimics starchy ones, says registered dietitian Rachel Begun. You can mash, whip or rice cauliflower just like potatoes, and even use it to make pizza crust.
2. Rethink your spaghetti
Try zucchini noodles or butternut noodles instead of regular spaghetti and top it with fresh tomato sauce. While spaghetti squash is not that readily available in South Africa, you can shred the fleshy insides of a gem squash and top it with a tomato-based pasta sauce. For a great mac and cheese alternative, scoop out the insides of gem squash and bake it with a sprinkling of low-fat zesty cheese. It’s a great source of vitamin C, fibre and potassium, plus you’ll get calcium from the cheese.
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