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Comfort Food Made Healthy

We all have favorite comfort foods. The challenging part about many of these foods is that they are high in calories and we typically like to have a large portion of them. The suggestions below will help you decrease the calorie amount so that you can keep enjoying them!

1. Low fat means lower calories. Choose low fat options for milk, cheeses, sour cream, and mayo. Or replace with plain Greek yogurt.

Greek-style yogurt Substitution Guide.

https://www.cabotcheese.coop/greek-style-substitutions

2. More fiber means more filling. Choose high fiber grains such as whole grain bread crumbs for meatballs and brown/wild rice for casserole dishes.

3. When in doubt, replace half of the ingredient. If you’re worried about taste and/or texture, try substituting just half of the original ingredient. 

4. Use half of the sugar called for when baking. Add vanilla, cinnamon, and/or nutmeg for flavor. Or replace with a sugar substitute.

Truvia Conversion Chart.

http://www.truvia.com/recipes/conversion_chart

SPLENDA Sugar Blend.

https://www.splenda.com/cooking-baking/conversion-charts

5. Use half of the butter called for when baking. Add a fruit puree such as applesauce to replace it.

6. Add volume with veggies. Spaghetti squash, zucchini, and cauliflower are great vegetables to mix into your favorite comfort foods. Vegetables add more volume without significantly increasing calories. This way you can still enjoy a larger portion!

Check out the following links for more information and recipes!

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-recipes/art-20047195

http://www.emilybites.com/2015/09/chili-cheese-dip.html

http://www.emilybites.com/2014/04/loaded-cauliflower-bake.html

http://www.theclevercarrot.com/2014/01/whole-wheat-tortilla-pizzas-with-arugula-prosciutto/

http://thechiclife.com/2011/06/sneaky-mashed-potatoes-with-a-hidden-cauliflower-serving.html 

http://ifoodreal.com/greek-yogurt-chicken-alfredo-spaghetti-squash-boats/

http://www.epicurious.com/recipes/food/views/zucchini-lasagna-51191410