The happy holidays are out and resolution season is in. Wishful promises of svelt silhouettes and iron muscles for spring break are in the minds of everyone clearing out the junk food cupboard and making extra trips to the SERF.
Diets like Atkins are synonymous with slimming down, but often lead to adverse health affects. And Wisconsin winters leave everyone longing for mashed potatoes, hot chocolate, cereal and a warm bed. So how can you trim out some carbohydrates while comforting your cravings? Swap out bread and potatoes for healthy alternatives that can still pack great flavor.
Switch mashed potatoes with cauliflower puree for nearly one-fifth the carbohydrates, fewer calories and more health benefits.
In a saucepan, combine a head of cauliflower, chopped into large chunks, with a clove of chopped garlic and water. Simmer until cauliflower is very tender and strain off any remaining water. To the saucepan, add two tablespoons heavy cream, one teaspoon unsalted butter and sea salt. Use a fork or potato masher and mash the mixture until smooth.
Other vegetables with high carbohydrates include sweet potatoes and parsnips. Turnips are another low-carb possibility with about five grams of carbohydrates per half cup.
It's no surprise that pasta, bread and cereal are also high in carbs, but there are ways to sidestep them or incorporate them into your diet in a healthful way. Be honest. Pasta by itself isn't exactly the most flavorful delicacy. It's all about what it's paired or topped with, so swap the spaghetti with flavorful options that boast health benefits.
With about 10 grams of carbohydrates per one cup serving, spaghetti squash's firm and stringy consistency holds up well when combined with pasta sauces like basil pesto. Plus, it's an easy way to eat the recommended daily servings of vegetables. Enriched spaghetti, on the other hand, packs over four times the carbohydrates for a smaller portion.
Spaghetti squash can be an intimidating vegetable to tackle, but follow these tips to prepare it like a pro. Preheat oven to 350 degrees. Using a large, sharp knife, carefully cut the squash lengthwise and scrape out the seeds. Place the halves cut-side down on a lightly greased baking sheet, and bake 30-45 minutes or until pierced easily with a fork. Remove and set aside to cool.
To prepare with a Mediterranean twist, heat a skillet over medium-low heat. Add one chopped onion and cook until translucent, about 10 minutes. Add a garlic clove, chopped, and cook another three minutes. Stir in some chopped seasonal veggies and cook for a few minutes more. Scrape the stringy squash pulp into a bowl and top with the sautéed mixture, sliced black olives, feta cheese and herbs.
When making a cream-based sauce, light and heavy creams contain fewer carbohydrates per 8 fluid ounces than whole, 2%, 1% or even skim milk, says the USDA. Many people want to peg dairy as unhealthy, but in proper amounts, healthy Omega-3 and Omega-6 fatty acids found in dairy satiate hunger and help promote weight loss.
So don't be afraid to incorporate milk, yogurt and cheese into your diet. Just check out the labels carefully. If you're still concerned about dairy, soy milks have come a long way and are available in most grocery stores in several flavors.
Another low-carb pasta option is Shirataki noodles. According to shiratakinoodles.net, Shirataki noodles, made from glucomannan, a water-soluble dietary fiber made from the Konjac plant, are tender and translucent. While they are not flavorful alone, they will absorb the flavors they are cooked with. These fiber-rich noodles contain very little or no carbohydrates, provide a full"" feeling and improve digestive tract function.
If pizza cravings rear their ugly head, skip delivery and substitute the crust with a Portobello mushroom cap. With about five grams of carbohydrates per serving, these earthy delights provide a rich, meaty texture that makes you forget about dry, floury dough in a heartbeat.
Using a damp paper towel, carefully brush any dirt off the mushroom. Do not submerge them in water. Despite some culinary controversy, doing this will make them slimy and unappetizing. Clean them correctly, top them with some pizza sauce, part-skim mozzarella and cooked ground turkey, and bake them in a 400-degree oven for about 15 minutes for a guilt-free indulgence.
White bread seems to be America's sugary, sticky, starchy favorite when it comes to bread, but sandwiches don't have to be a guilty pleasure.
Originating from Sweden, Wasa Crispbread uses natural ingredients like rye and whole meal flours to create a complex texture and flavor that makes an excellent bread and cracker substitute. Combine it with spreads, cheeses, meats and fruits or toss into soups and salads. The options are endless.
The Fiber Rye variety contains seven grams of carbohydrates per slice while Classic White Wonderbread has 13 grams. Fiber Rye Wasa Crispbreads also contain more fiber and protein but less sugar. Also be on the lookout for low-carb tortilla options in the grocery store.
It's important to keep in mind that not all carbohydrates are harmful, weight-gain-causing enemies. Complex carbohydrates found in whole grains and cereals such as barley, oat, buckwheat, rye and brown rice, along with beans and lentils, provide health benefits.
Resistance starches are good for a properly functioning digestive system, resulting in lower blood cholesterol levels and a decrease in excess body weight. The proper carbohydrates also provide fuel for the body, allowing it to feel awake and energized.
Foods with simple, high carbohydrates are unhealthy when consumed. Cookies, candies, chocolates and pastries, most breakfast cereals, and many fruits and their juices contain unhealthy simple carbohydrates.
So push aside the plate of leftover Hershey's kiss cookies and indulge in some middle-whittling veggies and complex whole grains to gain your dream spring break body by March.
