Excellent Substitutes for the Worst Foods

Hi everyone-

Someone recently mentioned tortilla wraps as their enemy. I thought I would provide an alternative that I have found for tortillas. Please feel free to add other food substitutions (and no, I don't mean "diet coke for coke" or "equal for sugar"). I mean, for those foods we really like and use, but can't seem to find low cal real subsitutes for. If someone has a good substitute for rice, I would love to know.

Tortilla Wraps - I've tried many low carb wraps. Most are borderline disgusting (for example, the Mission Low Carb Tortillas). But the one that is the best (and biggest!) for 81 calories each is "La Banderita Low Carb Soft Taco Wraps". AND, they are big enough to make lunch wraps (not those small taco wraps that others make).

Cereal - 1-minute Quaker Oatmeal. But here is the catch. Instead of making the 1/2 cup, 150 calorie serving of 1-minute Quaker oatmeal with 1/2 c water, make it with 3 - 3 1/2 cups of water, and cook like you are making regular oatmeal - for a long time. Then, let it cool a bit - the oats start puffing up and you get a whole big bowl just for 150 cals. Add two tablespoons of canned pumpkin to give it some texture.

Potato/corn chips - soy crisps. All kinds of lovely flavors. Calories, of course, but a good amount of protein as well.

Mayonnaise/spreads/dips - hummus. Delicious, not TOO high in calories (in moderation), good for you. I've also come across some tofu spreads in certain European-product stores, but I am not sure how good it is, since the labeling is a little different/less informative than American products. Or plain 0% Greek yogurt (I like the Fage brand) with stuff added to it, like salt, herbs, chopped onions/garlic/chives, whatever. (This last one makes a nice tzatziki-like salad dressing too.)

Pastries, gooey desserts - a banana eaten with a teaspoon or two of natural (whole) peanut butter. Sometimes, if I crave a chewy carb, I make a PB&B sandwich on a light Wasa cracker. Or a cup of the same old plain 0% Greek yogurt, chock-full of berries. Sometimes, I sprinkle whole-grain cereal bits (the stuff at the bottom of the box; I save it for that reason) into it, for extra crunch. (It has less calories than most granolas I've seen.)

Whole wheat products whenever possible - like whole wheat fig bars. Bread, obviously, crackers, etc. (Again, in moderation, but still better than equivalent amount of the white-flour kind.) Brown rice instead of white, all that.

Sicilian tuna salad (mayo-free) instead of the regular kind. Smoked (or raw) tofu instead of mozzarella on your salad.

Not really a substitute, but, if you're craving a chocolate croissant or muffin or whatever, have a square or two (or, hell, 3) of GOOD dark chocolate. Godiva makes these little chocolate "domes" (the Chocoiste line) that are only 25 cals each. And they are so flavorful and delicious that just 2 of them satisfy me more than a bready pastry would (if I am in a chocolate mood).

I wouldn't try to substitute things that you can't REALLY fake. Like real gelato or real bleu cheese dressing. I just have those in small portions and/or infrequently. No point in eating something you aren't getting satisfaction from, I think - it'll just drive you to seek satisfaction elsewhere and get DOUBLE the calories.

I NEVER let myself get hungry and I honestly am not very good about counting calories (makes me neurotic), but I've made these - and some other - changes to my diet, and (along with getting some exercise), I've been losing weight. I've been losing it slowly but steadily and completely painlessly. Good enough for me.

I like couscous (176 cals/1 C) subbed for white rice (205 cals/1 C). La Tortilla Factory makes some very low-cal, low carb whole wheat tortillas - soft taco size for only 50 calories with tons of fiber and they taste really good. Barbara's Cinnamon Puffins cereal is very tasty with only 100 cals per 3/4 cup serving and a whopping 6g of fiber.

Also, you can buy chicken, beef or veggie bouillon cubes that give traditionally prepared rice (wild, brown, white, whatever you boil) a LOT more flavor & savoriness with only adding 5 measely calories to the entire thing! You'd use 1 cube to every cup of water boiled, to make plain broth, but when I make rice I throw a cube into the water, bring to boil, then add the rice - delish! Heck, at 5 cals each, add two! The brand I use is Wylers,  which you can find in just about any grocery store.

bullion cubes: 5 calories, 900mg of sodium... about half of the recommended daily 2000mg limit

not so healthy after all?

for pasta: shirataki tofu noodles - they are 20 calories for one serving, 40 calories for a big bag of them.  They are soo easy to make and satisfy the pasta craving.

Also, I totally agree with La Tortilla Factory tortillas.  They are huge and super low cal.  The brand FlatOut makes similar products and are also all excellent tortillas and low cal.

 anyone know a nice alternative for pizza? that would be nice. and maybe i'll manage to finally lose some weight

I don't use croutons but once in a while I like something crunchy-carby on my salad so I break up a few Harvest Cheddar Sunchips and sprinkle on top! :-P

yrpaine1 - I used to be on Jenny Craig and they had these awesome little mini-pizzas . . . something like 250 cals, I think, and VERY delicious and filling.

I'm off Jenny Craig, but every so often, I wonder if I shouldn't get back just to be able to buy some of the pre-prepared meals. (Then again, better to eat THOUGHTFULLY instead of blindly trusting in what's placed in front of you. For me, anyway.)

Also, depending on where you live, you may be able to find pizza places that make a somewhat "classier" pie - thinner crust, less cheese, real olive oil, lighter tomato sauce. Still not gonna be a really healthy meal, but probably healthier than what most chains offer.

And I suppose you could always take half a whole-wheat English muffin or a pita or something, sprinkle on light cheese and some kind of light or homemade tomato sauce and nuke it.

well I LOVE pizza.  this is kinda like it and gets rid of my craving.  Sorry there are no really substitutes for this wonderful invention :)

 

Take a whole wheat English muffin cut on a cookie sheet, top with tablespoon pizza sauce, fat free mozzarella, and what toppings you want.  I go for deli ham cut up and mushrooms.  Bake in the oven until desired crispiness.  Not bad for not many calories.  I will do this and a beer for many less calories then a slice of pizza.

I make pizzas  on low cal tortillas, top them with whatever type of marinara I have on hand, I sprinkle it wit fat free or reduced fat cheese, and I found turkey pepperoni (I think its like 70 calories per serving).  I bake it in the oven.  The tortilla crisps up so nicely and I get a pepperoni fix...LOL.  I have no clue how many calories this is but it can't be too many.

Original Post by missykrissy2020:

 

Also, I totally agree with La Tortilla Factory tortillas.  They are huge and super low cal.  The brand FlatOut makes similar products and are also all excellent tortillas and low cal.

I find la tortilla factory tortillas disgusting and taste nothing like tortillas. Flat out wraps are also disgusting :) I am keen to the mission low carb ones tho, so I've no idea. Maybe I have different taste buds :)

And those japanese noodles are also disgusting to me. I do enjoy the fibergourmet.com 120 cal for 2oz noodles tho. mmm

I also make a fun pizza, using pitas instead of crust, and bbq sauce, string cheese, and chicken. mmm.

I also bake my own fries out of REAL potatoes. Those are good.

I make my own chicken wings with franks red hot and grilled chicken, and then use kraft free blue cheese as a dip. Delish.

I use an apple and 60 cal caramel jello pudding cups to make a 'caramel apple'

I use a 60 cal vanilla pudding cup and 1 pack 'mini' vanilla wafer 100 cal packs to make a faux pie.

I'm full of alternatives!

Original Post by yrpaine1:

 anyone know a nice alternative for pizza? that would be nice. and maybe i'll manage to finally lose some weight

Take a tomato and slice it up. Put a small bit of grated mozzarella cheese on top of each slice, and cook under the broiler until the cheese melts. You can put a bit of pepper and oregano on top, too. Mm!

Original Post by newdays08:

Tortilla Wraps - I've tried many low carb wraps. Most are borderline disgusting (for example, the Mission Low Carb Tortillas). But the one that is the best (and biggest!) for 81 calories each is "La Banderita Low Carb Soft Taco Wraps". AND, they are big enough to make lunch wraps (not those small taco wraps that others make).

 

If you've never tried the cook your own tortillas THAT is the ONLY way to go! No preservatives as well as less carbs. Several of our grocery stores now carry a few different brands. You'll find them in the refrigerated section, usually close to the eggs. Don't need any fat to cook them, just warm up a non-stick pan (I like to use my pancake griddle), cook on one side till is starts to puff up then flip. No one in my house will/can eat the regular doughy tortillas now, even the kids!

Original Post by doogloose:

Take a tomato and slice it up. Put a small bit of grated mozzarella cheese on top of each slice, and cook under the broiler until the cheese melts. You can put a bit of pepper and oregano on top, too. Mm!

or try some fresh basil, natures perfect accent for tomatos!

hungrygirl.com has plenty of recipes for good substitutes to bad foods

Original Post by janeiro:

bullion cubes: 5 calories, 900mg of sodium... about half of the recommended daily 2000mg limit

not so healthy after all?

Not so healthy if one were to eat all of whatever was boiled in the bouillon-enhanced water ... but, if I make 3 servings of brown rice using 1 cube, then that sodium gets divided up by 3, so ends up being not as bad. I usually drink a ton of water anyway, so I tend not to focus on sodium intake. Good point though!

Original Post by k-loo:

I don't use croutons but once in a while I like something crunchy-carby on my salad so I break up a few Harvest Cheddar Sunchips and sprinkle on top! :-P

Good idea! I think I'll try that tonight!

Spaghetti squash with no-sugar-added spaghetti sauce instead of using pasta and regular sauce.

Original Post by yrpaine1:

 anyone know a nice alternative for pizza? that would be nice. and maybe i'll manage to finally lose some weight

 you should try the south beach diet, lean cuisine, or healthy choice brands. they usually work for me when i'm craving pizza

Original Post by janeiro:

bullion cubes: 5 calories, 900mg of sodium... about half of the recommended daily 2000mg limit

not so healthy after all?

I use low sodium broths that have 440 mg of sodium and 15 calories per cup. I figure if you use a cup of low sodium broth to produce 1 cup of cooked rice and only eat a half a cup of it, you end up with 220 mg of sodium which is just above 10% of the recommended daily limit. 

This is kind of obvious, but I'll post it anyway...

SUBSTITUTE VEGGIE PRODUCTS!!!  Vegetarian "meat substitutes" can get you a LOT of food for the calories without the calories and still getting a lot of protein.  I use them in recipes all the time as well as for the basis of my meals.  My favorites are as follows:

Boca Breakfast Patties!!!  Great on low-fat breakfast sandwiches on whole wheat muffins, and also AWESOME in an egg subtitute omelet with fat-free american cheese... You have no idea how good that is for hardly any calories at all!

Any brand of "Ground Beef Crumbles"!!!  Spaghetti sauce, tacos, taco salads, chili... So many possibilities.

Morningstar Farms Veggie Chicken Products!!!  I love the chicken nuggets with hot sauce, the chicken patties on whole wheat buns... You can use them for making "Chicken Parm" with marinara and low fat mozzarella cheese...