Updated: May 21, 2021
Switching to a healthier way of eating can feel overwhelming for many of my clients. Do I have to ditch all my favorite foods? Or do I have to learn how to cook all over again? Or, I don't think I have time to make all these changes. What if you could start by making small hacks that will have a big impact?
“What if you could start eating healthier by making small hacks that will have a big impact?”
Hack #1 - Saute' the skinny way
Mimimize fats and oils by spraying rather than drizzling.
We know that vegetables are very low in calories, high in fiber and antioxidants, and give us a lot of return for our money. We offset those benefits when we add way more calories than necessary by overdoing the oil, butter or dressings.
One easy solution (other than using broth or water for sautéing which is a great option) is to use an oil sprayer that adds just enough spritz to your saute' pan to add flavor and prevent sticking. My favorite spray bottle is the EVO Olive Oil Sprayer. It sprays just the right amount and never clogs. This particular bottle is glass.
It also comes in plastic and is sold here as a set of two. This allows for one bottle to be used for oil and the other to be used for a vinegar such as balsamic. I use them to dress a salad - just a few spritz to enjoy all the flavor without all the calories.
I also keep a bottle filled with Meyer Lemon olive oil and use it to lightly spritz my vegetables, seafood, and chicken before serving. It adds an amazing hint of lemon flavor.
Hack #2 - Choose your cheese
Another way calories really add up is with the addition of cheese. I love cheese for the punch of flavor it adds and often a dish is just tastier when topped with cheese. If you choose a cheese with more intense flavor, such as a good aged parmesan, you get the punch of the flavor without all of the calories. Try this next time you make an omelette or frittata by omitting the cheese from the recipe and grating some parmesan on top instead. With the cheese on top of each bite, your taste buds get the pop right away!
Hack #3 - Cut the sugar
Another source of excess calories is sugar in all its variations. My favorite hack to add sweetness without sugar is to use pure vanilla extract. I add it to to my oatmeal, yogurt, and increase it in recipes (while cutting back on the amount of sugar). You can even add to coffee - think French Vanilla flavored coffee. Use it sparingly as it is highly concentrated.
I'd love to hear if you try these and how they worked for you.