Healthier Food Substitutions
Important: Fat content varies by brand so make sure you check the labels. Remember that only 15% of your calories should be coming from fat. Only 10% if you’re trying to lose weight.
If you use one of HMI’s meal or juicing programs(*) you don’t have to worry about this as much as the recipes are geared towards these ratios. Just be careful with nuts and avocado as their fat adds up very quickly!
* I offer coaching throughout HMI’s plans as well as offer personalized individual coaching based on your particular state of health. email to arrange a free 20 minute consult.
MEAT
| Replace | With |
| Minced meat | 1. Diced Portobello mushrooms mixed half and half with extra firm tofu can easily replace minced meat in recipes. 2. Extra firm tofu alone can also be sliced into small rectangles and baked in a toaster oven to make tasty little BBQ like bites. The longer you bake it, the chewier and more meat like they are. 3. Jackfruit also has a chewy meat like substance to it. For the first 3 options, season with Himalayan salt, pepper, chili, paprika, cayenne, garlic and onion powders. A bit of allspice and Baharat occasionally gives it a Mediterranean twist. Organic spices are highly recommended as spices concentrate pesticides. There are many online recipes for vegan meat substitutes. Experiment and see which one suits you best. |
DAIRY
| Replace | With |
| Milk | Oat or almond milk. |
|
Cheese |
Nut based vegan cheese (optimally make your own, Daiya makes decent Cheddar slices and Violife makes a tasty shredded mozzarella and a mind boggling vegan feta that you have to try to believe! (Careful when combining them with Kalamata Olives as they are also high fat at 1g of fat each!) |
|
Ice cream |
So Delicious make a really yummy coconut ice cream, but fat is 10g per bar. Your fat allowance for the whole day should be about 28g if you’re trying to lose weight, so also save for a treat on occasion! |
GLUTEN
| Replace | With |
| White Bread | Several options are discussed on this page from Happy Celiac |
|
Wraps |
Mission Gluten Free Spinach Herb Tortilla Wraps, Fat Free |
|
Pasta |
Banza makes a great chickpea pasta |
| Wheat Flour | Several options are discussed on this page from Simply Recipes |
IMPORTANT: Information provided is intended for educational purposes and is not intended to be medical advice nor offered as a prescription, diagnosis or treatment for any disease, illness, infirmity or physical condition. Always consult your own medical provider about your health and medical questions before making any health related decision. These statements have not been evaluated by the Food & Drug Administration.