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TOPIC: Looking for healthy substitues for these foods

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January 31, 2013 7:44 PM
Looking for a healthy, low calorie mac -n- cheese recipe, healthy breads (not like sliced bread), ways to cook potatoes. Any suggestions would be great!
Thanks!
Michelle
  35358806
January 31, 2013 7:50 PM
On potatoes baked or boiled, use sweet potatoes if you like them, red skins if you want the real thing. I avoid bread so no help there, on Mac and cheese I'd stick with your favorite recipe and use portion control.
  17956409
January 31, 2013 7:57 PM
For bread, try the Ezekiel 4:9 by Food for Life. This is probably the healthiest bread you can buy and it's frozen so it keeps well. Just take out a few slices at a time and put them in the fridge beforehand and you're good to go.
January 31, 2013 8:00 PM
how about spaghetti squash with a cheese sauce (can make with skim milk, flour and cheese) or even just steamed mixed veggies with a cheese sauce, instead of mac and cheese. Wholemeal pita bread or a thin wrap instead of sliced bread.

Baked potatoes: just cover whole potato in foil, put in oven to bake until soft, when cooked, remove the foil, quarter the potato and top with your choice of salads (limit the dressings for less calories), meat or bolognese, maybe beans, and cheese/ricotta.

I make a gluten free dairy free potato bake that i love. Instead of the high cal cheesy/creamy bacon potato bake, I simply layer sliced potatoes in a ramekin/mini casserole dish, with a sprinkle of cooked onion, garlic and a little bacon between the layers, then pour in a bit of chicken stock (maybe half a cup of stock for each cup of raw potato) for a rich flavour.
January 31, 2013 8:00 PM
I agree eat Ezekiel bread!! Maybe for the mac n cheese, substitute the pasta with quinoa.
  15257162
January 31, 2013 8:05 PM
substitute pasta in mac n cheese with shiratake noodles. 90% less calories and 2 carbs.
  25378070
January 31, 2013 8:12 PM
Depending on where you live: I like Wheat Montana bread. The flax and fiber kind has seeds and such and a lot of protein for bread. It's only available in WY and MT as far as I know, but you mightbe able to order it online from their website.

Potatoes-I cut into chunks, spray with PAM, then put them in a bag with some fat free italian dressing and roast 'em til they're soft. You could also use salad dressing mixes, taco seasoning mix, etc. That doesn't add too many calories but lots of flavor. If I make a baked potato, which isn't too often, I use butter buds and instead of sour cream, I use my version of greek yogurt, which is just plain fat free yogurt that I've let the fluid drip out of. Put it in a coffee filter in a strained over a bowl for a few hours and it gets really thick. Lots less calories than sour cream. We use it on Mexican food too.

Instead of mashed potatoes, I chunk cauliflower, boil til soft then mash it in the food processor or with an immersion blender. Use just a little butter for flavor, salt, pepper and buttermilk. I hate cauliflower, but I LOVE it mashed like this-prefer it now over potatoes.

Mac and cheese-ugh-that's a toughie! No clue.
January 31, 2013 8:14 PM
for potatoes add boiled cauliflower or mashed up turnips into your mashed potatoes, otherwise switch to sweet potatoes.

On the bread i try to stay away from, but if i get a craving i eat whole grain tortillas. Also look into Udi brand breads

Pasta- try portions, just enough to get a taste, but not indulging yourself. Otherwise try eating spaghetti squash and lowfat skim milk cheese or goat cheese.

Just don't give up.
January 31, 2013 8:17 PM
I have no idea what you mean by "healthy" bread. I didn't know normal bread wasn't healthy?

Re potatoes
http://www.precisionnutrition.com/all-about-potatoes
January 31, 2013 8:17 PM
Mac-n-cheese

Use quiona noodles (more protien) but use laughing cow light cheese.
January 31, 2013 8:23 PM
Spaghetti squash! For mac and cheese and also can be a hashbrown replacement. It is sooooo low calorie!!!
  29161856
January 31, 2013 8:24 PM
On mac-n-cheese there are now several brands of whole wheat, whole grain, high fiber and similar pastas and also quinoa [KEEN-wah] "pasta" which is like a pasta but technically isn't a grain but is high in protein and fiber. Be careful with Quinoa as it must not be overcooked or it turns into a goopy sticky mess, but cooked right is very good.

Potatoes: try substituting turnips or sweet potatoes.

Breads look for whole grain or multigrain breads. Rye bread is usually whole grain and depending on how made is usually healthy than whole wheat. Ezekial brand bread mentioned by someone else is a great choice.

The tastes of the above take a little, but not much, getting used to.
  35541054
January 31, 2013 8:26 PM
Mac and cheese: http://frshforce.wordpress.com/2011/09/20/healthier-mac-and-cheese-with-leeks-and-artichokes/

Sounds creepy, but is good, and makes a nice base to add crab or tuna to add some protein and make for more like a casserole. I`ve been adding crab lately - like 16oz lump or backfin or a combo. With tuna will add 2 drained cans water packed albacore, shiitake mushrooms, and celery.
January 31, 2013 8:32 PM
http://www.hungry-girl.com/show/comfortably-yum-too-ez-mac-n-cheese-recipe

http://www.hungry-girl.com/newsletters/raw/1150
January 31, 2013 8:45 PM
For mac and cheese- add cauliflower. Here is a recipe. http://www.yumsugar.com/Michelle-Obama-Cauliflower-Mac-Cheese-Recipe-23243043

For potatoes I like to wedge potatoes and put them in a ziplock and pour in Low Cal Italian Dressing and pour onto a baking sheet. My kids love them this way.

For bread I like Organic Sprouted Bread. Ezekiel is very similar.

Hope that helps.
Lisa
  36488451
January 31, 2013 8:47 PM
For mac and cheese- add cauliflower. Here is a recipe. http://www.yumsugar.com/Michelle-Obama-Cauliflower-Mac-Cheese-Recipe-23243043

For potatoes I like to wedge potatoes and put them in a ziplock and pour in Low Cal Italian Dressing and pour onto a baking sheet. My kids love them this way.

For bread I like Organic Sprouted Bread. Ezekiel is very similar.

Hope that helps.
Lisa
  36488451
January 31, 2013 8:54 PM
QUOTE:

I have no idea what you mean by "healthy" bread. I didn't know normal bread wasn't healthy?

Re potatoes
http://www.precisionnutrition.com/all-about-potatoes


Oh now wasn't that potato information fun? Love it! OP, do you mean something more specific about the potato? You can have a baked potato, lite sour cream and half a TB of butter for under 300 calories. Carbs are up there, but they are very satiating carbs and just tasty! Othewise, i cut up a potato, toss it in olive oil and sprinkle with onion powder and garlic powder and bake in the oven. Don't deny yourself the delicious potato!
Edited by jha1223 On January 31, 2013 9:05 PM
  1759749
January 31, 2013 9:08 PM
QUOTE:

substitute pasta in mac n cheese with shiratake noodles. 90% less calories and 2 carbs.


I think you just changed my life. I had never considered shiratake. I have seen them in the store, but never took a second glance at them. Oh man, I know what I am doing this weekend!
  34468804
January 31, 2013 9:14 PM
i HIGHLY recommend www.skinnytaste.com, it is amazing! She takes everyone's favorites and turns them into a healthier version. I have made many things from her website and I tell everyone about it.
  35255059
January 31, 2013 9:21 PM
HMMM - may have to look into Shiratake noodles. Meybe even check out spagetti squash. How do I cook the squash???
  22605781
January 31, 2013 9:23 PM
Mac and cheese: I make this regular, but I've been known to "hide" vegetables in it. Butternut squash and carrots are both good if you want to keep the integrity of the color. Cook them, mash or puree them, and mix it in with the sauce. I'm also a fan of broccoli mixed in with it. Mixed vegetables and canned chicken mixed in make a complete meal, which isn't too bad on taste.

Potatoes: I roast mine with a little bit of oil and an herb blend. I don't salt them, because I don't add extra salt to much that I cook. The herb blend I've been using recently is Weber's Roasted Garlic and Herb. Everyone in the family seemed to enjoy it. I so my sweet potatoes the same way. I can't stand making them more sugary, so I add garlic and herbs to make it more savory and eat them.

Bread: Can't help you much there. I just eat the store bought stuff most of the time. I want to try a couple of recipes, but I don't bake often.
  21119962
January 31, 2013 9:24 PM
QUOTE:

HMMM - may have to look into Shiratake noodles. Meybe even check out spagetti squash. How do I cook the squash???


I know where I buy it, there's directions on a sticker directly on the squash.
  21119962
January 31, 2013 9:26 PM
QUOTE:

HMMM - may have to look into Shiratake noodles. Meybe even check out spagetti squash. How do I cook the squash???


You can do it a couple of ways. There was actually a whole thread about spaghetti squash on this forum yesterday or day before, so totally check it out.

The way I like to cook spaghetti squash is to cut it in half, place it cut side down in a pan with a little water in it, and bake it at 350 for 30 minutes or so. Some people have good luck with microwaving it -- remember to poke holes in it! -- or baking it whole. It's so easy, and so tasty, and so full of good fiber!
  8200747
January 31, 2013 9:28 PM
Mac and cheese recipe:

Make a roux with skim milk and flour. Add puréed squash and or mashed sweet potato, makes it creamy! Add cheese of course and macaroni:). Delish!!!
January 31, 2013 9:29 PM
I think you just changed my life. I had never considered shiratake. I have seen them in the store, but never took a second glance at them. Oh man, I know what I am doing this weekend!


Shiritake is awesome. I don't like it as a substitute in Italian style dishes, but in Alfredo or in Asian dishes, it's great. The smell of the water they pack it in takes some getting used to, but cook it once or twice and you'll be fine. We are fans of using shiritake instead of regular noodles in the Dragon Noodles recipe from Budget Bytes: http://budgetbytes.blogspot.com/2012/08/spicy-noodles-204-recipe-102-serving.html

We add some broccoli to ours to amp up the veggies a little, but between the egg and the shiritake, there's plenty of protein. If you wanted, you could probably even omit the egg and still have a tasty dish. In fact, we're cooking this one this weekend :)
  8200747

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