palatable palette – shinjite's kitchen canvas

with simple food swaps, everything you already eat can have a place in a healthy lifestyle by replacing high-calorie and unhealthy ingredients with good-for-you items that taste just as delicious.

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Caesar Salad

Swap out: Bottled Caesar dressing
Swap in: Simple homemade Caesar dressing

Ingredients

• 1/4 cups pasteurized egg substitute
• 1 clove garlic, minced
• 1-1/2 teaspoon anchovy paste
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon Worcestershire sauce
• 2 tablespoons freshly squeezed lemon juice
• 2 tablespoons extra virgin olive oil
• 1/4 cup fresh Parmesan
• 8 cups romaine lettuce coarsely cut

Preparation

In small bowl, whisk together egg substitute; garlic, anchovy paste, Dijon mustard, Worcestershire sauce and lemon juice. Slowly add olive oil in a steady stream, whisking until combined. Stir in fresh Parmesan. Toss romaine lettuce with dressing. Serves 4.

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Candied Sweet Potato

Swap out: Brown sugar, marshmallows, butter
Swap in: Maple syrup, olive oil

Ingredients

• 4 med sweet potatoes
• 1 tablespoon olive oil
• 1/4 cup pure maple syrup
• 1/4 teaspoon salt
• 1/2 tsp cinnamon
• a pinch of nutmeg
• 1/4 cup chopped pecans
• Special equipment: 13″ x 9″ baking dish

Preparation

Preheat oven to 375°F. Wash and peel sweet potatoes and cut into 1″ pieces. Toss in large bowl with olive oil, pure maple syrup, salt, cinnamon, a pinch of nutmeg, and pecans.

Place mixture in 13″ x 9″ baking dish and roast until fork-tender, about 40 minutes. Serves 4.

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Macaroni and Cheese

Swap out: Powdered cheese, whole milk, butter
Swap in: Butternut squash, fat-free milk, reduced-fat cheddar cheese

Ingredients

• 8 ounce whole wheat rotini
• 1/2 c fat-free milk
• 1/2 (12 ounce) package frozen butternut squash
• 1 cup shredded reduced-fat Cheddar cheese
• 1/4 teaspoon salt
• 1/4 teaspoon dry mustard
• ground pepper to taste
• 1 tablespoon Parmesan
• bread crumbs
• Special equipment: 8″ x 8″ baking dish

Preparation

Prepare whole wheat rotini according to package directions.

In medium saucepan, simmer milk with butternut squash until combined. Remove from heat and mix with Cheddar cheese, salt, dry mustard, and pepper to taste.

Pour drained pasta into baking dish, stir in cheese mixture, and top with Parmesan and bread crumbs. Bake at 375°F for 20 minutes. Serves 4.

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Pumpkin Pie

Swap out: Store-bought pie crust
Swap in: Quick graham cracker crust

Ingredients

• cooking spray
• 3 tablespoons wheat germ
• 2 tablespoons ground flaxseed
• 2 graham cracker 2-1/2″ squares, crushed
• 2 large eggs
• 1 (15-ounce) can plain pumpkin puree
• 1 (12-ounce) can fat-free evaporated milk
• 2/3 cup packed brown sugar
• 1-1/2 teaspoon pumpkin pie spice
• 1 teaspoon vanilla extract
• 3/4 cup nonfat Greek yogurt
• 1/4 cup pure maple syrup
• Special equipment: 12-cup nonstick muffin pan

Preparation

Preheat oven to 375 degrees F and coat 12-cup nonstick muffin pan with cooking spray.

In small bowl, combine wheat germ, ground flaxseed, and crushed graham cracker squares. Add 1 heaping teaspoon of the mixture to each muffin cup.

Whisk eggs and stir in plain pumpkin puree, fat-free evaporated milk, brown sugar, 1 1/2 tsp pumpkin pie spice, and vanilla extract.

Pour evenly into cups. Bake 30 to 35 minutes, or until sides are set and filling jiggles slightly.

Mix nonfat Greek yogurt with pure maple syrup. Keep cool in the fridge.

Let pies rest 10 to 15 minutes before removing from tins; top each with a dollop of the maple-yogurt mixture. Serves 12.

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Creamy Tomato Soup

Swap out: Heavy cream, regular chicken broth
Swap in: 2% milk, white beans, low-sodium chicken broth

Ingredients

• 2 (14.5-ounce) cans low-sodium chicken broth
• 1 (28-ounce) bottle crushed tomatoes
• several bay leaves
• 1 cup cannellini beans, rinsed and drained
• 1 cup skim milk
• sea salt and freshly ground black pepper, to taste

Preparation

Combine chicken broth, crushed tomatoes, and several bay leaves in medium saucepan over medium heat. In small bowl, mash rinsed and drained cannellini beans with the back of a spoon and set aside.

When soup bubbles, stir in milk and reduce heat to low. Season to taste with a little salt and freshly ground black pepper and simmer about 15 minutes, stirring occasionally. Remove and discard bay leaves and stir in mashed beans.

In small batches, puree soup in a blender. Serves 4.

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Mashed Potato

Swap out: Heavy Cream
Swap in: Low-fat buttermilk

Ingredients

• 2 pound cubed Yukon Gold potatoes
• sea salt and ground pepper, to taste
• 1 cup low-fat cultured buttermilk
• 1-1/2 tablespoon margarine in a tub
• 2 tablespoon chopped chives

Preparation

Put Yukon Gold potatoes in a large pot. Bring to a boil over medium-high heat and cook until the potatoes are tender, about 20 minutes.

Warm low-fat cultured buttermilk in a saucepan over low heat, being careful not to overheat. In a large bowl, mash the potatoes and pour in buttermilk.

Season with salt and pepper and finish with 1-1/2 tablespoon margarine. Top with chopped chives. Serves 4.

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Meatloaf

Swap out: Ground beef, plain breadcrumbs
Swap in: Ground turkey, quick-cooking instant oats, frozen chopped spinach

Ingredients

• 1 pound extra-lean ground turkey
• 2 large eggs
• 1/2 cup instant oats
• 1/2 cup low-sodium BBQ sauce, divided
• 1/2 cup chopped onion
• 10 ounce frozen, chopped spinach, thawed and drained
• 1/2 teaspoon pepper
• 1 teaspoon dried thyme
• 1 teaspoon Worcestershire sauce
• Special equipment: nonstick 9″ x 5″ loaf pan

Preparation

Preheat oven to 350 degrees F and coat a nonstick 9″ x 5″ loaf pan with cooking spray.

In a medium bowl, mix together extra-lean ground turkey, eggs, instant oats, 1/4 cup BBQ sauce, chopped onion, spinach, pepper, dried thyme, and Worcestershire sauce.

Place the meat mixture into the pan and shape so it’s even. Pour remaining 1/4 cup BBQ sauce over top of loaf and bake for 1 hour, or until a thermometer inserted in the center reads at least 160 degrees F. Serves 4.

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Cosmopolitan

Swap out: Store-bought Cosmopolitan mix
Swap in: Cranberry juice, lime juice, agave nectar

Ingredients

• 1 ounce vodka
• 1 teaspoon agave nectar
• 1 ounce cranberry juice
• 1/2 ounce fresh lime juice
• 1 lime, cut in slices
• Special equipment: cocktail shaker

Preparation

Combine vodka with agave nectar, fresh lime juice, and cranberry juice in cocktail shaker. Add ice, shake, and garnish with lime. Serves 1.

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Frozen Margarita

Swap out: Sugar-laden store-bought mix
Swap in: Zero-calorie mixers, fresh limes, agave nectar

Ingredients

• 1/2 cup seltzer water
• 1/2 shot each tequila
• 1/2 shot triple sec
• 1/4 cup fresh lime juice
• 1 teaspoon of agave nectar
• Ice, shake
• 1 lime, cut in slices

Preparation

Combine seltzer water with tequila and triple sec, fresh lime juice, and agave nectar.

Add ice, shake, and garnish with lime slices.

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Ice Cream with Strawberry Topping

Swap out: Hershey’s strawberry syrup
Swap in: Strawberry compote

Ingredients

• 4 cups frozen strawberries
• 2 tablespoons honey
• 2 cups vanilla ice cream

Preparation

Warm frozen strawberries with honey in a saucepan over medium heat until soft and tender. Let cool until sauce thickens.

Divide vanilla ice cream into four bowls and top each with strawberry compote. Serves 4.

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read article on Yahoo! Shine by Stephanie Breakstone from Prevention: Ingredient Swaps for Weight Loss