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Replace regular spaghetti with zucchini or squash spaghetti
Use a julienne peeler or spiralizer to create spaghetti that’s lower in carbs, higher in vitamins, minerals, antioxidants and fibre than regular spaghetti. A cup of cooked wheat spaghetti has 43g of carbohydrate, while a cup of squash noodles has 10g, and zucchini ‘zoodles’ just 4g. Pan-fry in a dash of olive oil until just tender.
Replace regular spaghetti with zucchini or squash spaghetti
Use a julienne peeler or spiralizer to create spaghetti that’s lower in carbs, higher in vitamins, minerals, antioxidants and fibre than regular spaghetti. A cup of cooked wheat spaghetti has 43g of carbohydrate, while a cup of squash noodles has 10g, and zucchini ‘zoodles’ just 4g. Pan-fry in a dash of olive oil until just tender.
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Swop potato mash for cauliflower mash
Potatoes pack vitamin C, fibre, potassium, folate and vitamin B6, so they are as nutritious in their own way as cauliflower, which has vitamins B6, C and K, folate and potassium, and nutrients such as choline. But cauliflower is much lower in carbohydrates than potatoes – a half cup has 2.7g, against 15.6g for half a cup of potato.
Swop potato mash for cauliflower mash
Potatoes pack vitamin C, fibre, potassium, folate and vitamin B6, so they are as nutritious in their own way as cauliflower, which has vitamins B6, C and K, folate and potassium, and nutrients such as choline. But cauliflower is much lower in carbohydrates than potatoes – a half cup has 2.7g, against 15.6g for half a cup of potato.
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Replace grain rice with cauliflower rice
Brown rice is a healthy food choice, containing the likes of B6, folate and niacin. But, cauliflower is rich in antioxidants, vitamins C and K and folate – and a one-cup serving of cauliflower rice has just 5g of carbs, compared to 45g for a cup of brown rice. Simply chop up cauliflower and blitz in a processor until it resembles rice – don’t over-process or it can get mushy; or grate it with a box grater. Sauté in a large pan over medium heat in a tablespoon of oil, cover with a lid and leave to steam for 5-8 minutes, with an occasional stir.
Replace grain rice with cauliflower rice
Brown rice is a healthy food choice, containing the likes of B6, folate and niacin. But, cauliflower is rich in antioxidants, vitamins C and K and folate – and a one-cup serving of cauliflower rice has just 5g of carbs, compared to 45g for a cup of brown rice. Simply chop up cauliflower and blitz in a processor until it resembles rice – don’t over-process or it can get mushy; or grate it with a box grater. Sauté in a large pan over medium heat in a tablespoon of oil, cover with a lid and leave to steam for 5-8 minutes, with an occasional stir.
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Swop potato chips for kale chips
Kale is packed with vitamin C, calcium and magnesium, but potato chips have more iron. When it comes to carbs, however, a 28g serving of potato chips has 23g, while the same serving of kale chips has just 13g. Preheat the oven to 175°C and line a baking sheet, then use a knife or kitchen scissors to cut the leaves from the thick stems, then tear the leaves into bite-size pieces. Wash, dry well in a salad spinner, and sprinkle with olive oil and seasoning salt. Bake until the edges start to brown, about 10-15 minutes.
Swop potato chips for kale chips
Kale is packed with vitamin C, calcium and magnesium, but potato chips have more iron. When it comes to carbs, however, a 28g serving of potato chips has 23g, while the same serving of kale chips has just 13g. Preheat the oven to 175°C and line a baking sheet, then use a knife or kitchen scissors to cut the leaves from the thick stems, then tear the leaves into bite-size pieces. Wash, dry well in a salad spinner, and sprinkle with olive oil and seasoning salt. Bake until the edges start to brown, about 10-15 minutes.
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Replace the pasta in your lasagne with brinjal slices
White pasta is made of refined carbs, stripped of many nutrients in processing. Whole grain pasta is a healthy food choice, with complex carbs, protein, fibre, iron, magnesium and zinc, but packs quite a few carbs – 43g for a cup. A one-cup serving of chopped, cooked brinjal, on the other hand, contains just 8g of carbs. Brinjal also contains a variety of vitamins, minerals and antioxidants – especially the purple skin, so keep it on when slicing and layering it as a replacement for pasta in lasagna.
Replace the pasta in your lasagne with brinjal slices
White pasta is made of refined carbs, stripped of many nutrients in processing. Whole grain pasta is a healthy food choice, with complex carbs, protein, fibre, iron, magnesium and zinc, but packs quite a few carbs – 43g for a cup. A one-cup serving of chopped, cooked brinjal, on the other hand, contains just 8g of carbs. Brinjal also contains a variety of vitamins, minerals and antioxidants – especially the purple skin, so keep it on when slicing and layering it as a replacement for pasta in lasagna.
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Replace hamburger buns with portobello mushrooms
Traditional burger buns are high in refined carbs and sodium and little else. Portobello mushrooms, on the other hand, are a good source of B vitamins, including niacin, pantothenic acid and riboflavin, along with minerals such as copper, selenium, potassium, phosphorus and calcium. What’s more, Portobello mushroom buns pack just 5.4g of carbs, against 26g for a bread bun. Preheat the oven to 230°C, wipe mushrooms clean and gently scrape out the gills (or they can turn your food a murky brown). Brush the mushrooms with a little olive oil and sprinkle with seasoning of your choice. Roast until tender, about 10-12 minutes.
Replace hamburger buns with portobello mushrooms
Traditional burger buns are high in refined carbs and sodium and little else. Portobello mushrooms, on the other hand, are a good source of B vitamins, including niacin, pantothenic acid and riboflavin, along with minerals such as copper, selenium, potassium, phosphorus and calcium. What’s more, Portobello mushroom buns pack just 5.4g of carbs, against 26g for a bread bun. Preheat the oven to 230°C, wipe mushrooms clean and gently scrape out the gills (or they can turn your food a murky brown). Brush the mushrooms with a little olive oil and sprinkle with seasoning of your choice. Roast until tender, about 10-12 minutes.
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