It might be easier to grab take-out, but WOW can it sabotage your health!
The theme with all of my recipes is getting the most nutrient-dense bite for your calorie buck, balancing blood sugar with a macro balance and enjoying delicious food without sacrifice so you can THRIVE. No one should do anything that starts with DIE as in DIEt, so let’s change the game!
1) Spaghetti Squash Pad Thai vs Take Out Pad Thai comparison:
– A typical takeout Pad Thai is made with white rice noodles that are high in starch with not much nutritional value. This Spaghetti Squash Pad Thai is made with beta carotene-rich winter squash, in season now, that helps support healthy cells and heart health.
– 1 cup of spaghetti squash has 10 grams of carbs vs. about 48 in a the take-out variety, and only 42 calories vs. about 240 in the take-out version. My version is loaded with fiber, B vitamins and vitamin C, so it’s loaded with antioxidants and because it’s fiber-rich, helps you feel fuller faster.
– Instead of sugar, I use monkfruit extract or stevia which is a natural sweetener, without the sugar carbs so you’re saving about 12-15 grams of sugar per serving.
– I also use high-quality, wild caught shrimp, which is very important because they’re eating what nature intended vs. manufactured pellets that are used in farm-raised shrimp cultivation. This yields a high-protein, omega 3 rich shrimp vs. one that can be high in omega 6 and more inflammatory. I have never had a shrimp allergy in my life but went to the emergency room this year after eating just one farm-raised shrimp from India.
– BOTTOM LINE nutrition: Traditional pad thai takeout – about 540 calories and 58 grams of carbs per serving. Mine is about half that at 280 calories and only 14 carbs with twice the quantity of ‘noodles’ so you will still feel full.
2) Overstuffed Sweet Potatoes vs. Take-Out Burrito:
– My version features a beta carotene-rich sweet potato at its base, full of Vitamin A and fiber – much like the spaghetti squash we used. One medium sweet potato only has about 100 calories and because its full of fiber, helps you feel very satisfied, especially with all these nutrient dense toppings like black beans, avocado, Greek yogurt and hemp hearts instead of a lot of cheese and sour cream. The creaminess of the sweet potato makes up for it!
– Even though they’re ‘sweet’ or sweeter than regular potatoes, they have fewer calories and are considered low glycemic index so they help to balance your blood sugar. They’re also amazing for managing blood pressure, helping with weight loss and balancing hormones. Plus, there’s additional nutrient and fiber benefit in the peel, so clean them well and you can eat the whole package!
– I absolutely adore using the purple sweet potatoes whenever I can because they contain anthocyanins, a special class of compounds with super antioxidant benefits, commonly found in foods that are purple – so you get extra benefits. Purple sweet potatoes are my ‘It Veggie’ in my 2020 Healthy Trends Report.
Try all of these awesome recipes by clicking on our
– BOTTOM LINE: An average takeout burrito filled with beans and rice in a flour tortilla – which is often refined white flour – with cheese and guacamole is about 600 calories with 60 grams of carbs and 30 grams of fat. My version comes in at half of the calories, only about 300 calories per serving, 35 grams of carbs and 10 grams of fat which is mostly coming from the heart-healthy avocado. SO you can still enjoy all of the Mexican flavors you love in a burrito in a better-for-you package.
3) Apple Pie Protein Fit Bites vs. Traditional Apple Pie Comparison:
– Who doesn’t love the smell of apples and spice, especially this time of year, right? You can get all of that wrapped up in one delicious bite-sized package with my apple pie protein fit bites. And I give you permission to have these for breakfast!
– The combination of the high fiber oats with protein helps to keep your blood sugar in check.
– By using stevia in these, the only ‘sugar’ comes naturally from the apples, which are also low glycemic and full of fiber.
– By adding almonds and protein powder, you are staying ‘powered up’ which makes these perfect for a light breakfast, before or after a workout or as a pick-me-up when you feel that afternoon slump.
– Cinnamon is a superfood! It has amazing benefits when it comes to managing blood pressure and lower inflammation – and also balancing blood sugar! (see the theme here)
– BOTTOM LINE: Mom’s apple pie may be your go-to, but at an average of 350 calorie, 29 grams of sugar and 47 grams of carbs in an average serving compared to my version at just 120 calories 5 grams of sugar and 10 grams of carbs with the added benefit of 2 grams of protein in 2 of my protein bites. And trust me, they are just the ‘right amount of pie’ to let you enjoy the flavors of the season without the feeling of being ‘overfull’.
Get all the recipes at eatcleaner.com!