Like so many, I’ve struggled to keep my weight under control for most of my adult life. When I set out on my weight-loss journey 14 months ago, I knew that depriving myself with the standard tasteless diet food fare would not be a long-term solution for me. I wasn’t looking for a temporary fix. I wanted to change my life forever and become on the outside what I felt like on the inside.
I didn’t become overweight from eating junk. I gained the bulk of my chunk from preparing gorgeous gourmet meals for my husband and myself throughout our first six years of matrimony.
I love food — everything about it, from the cultivation, to the artful process of creating a new recipe, to that very first bite of culinary bliss shared with the people I love, and everything in between. What I’ve discovered throughout my weight-loss journey is that I can still create and enjoy the beautiful dishes I love by mastering the art of healthy substitutions, keeping my portion sizes in check, and being consistent with my exercise routine to balance it all out.
I’ve managed to lose 60 pounds, all while staying true to my inner foodie. And I’ve come to think of my adventures in the kitchen like a game: What beautiful, mouthwatering concoction can I create for the most nutrition and the least amount of calories? It’s actually pretty fun.
More of this, less of that
For me, the key to making recipes both healthy and delicious are making naturally low-calorie ingredients (like veggies or fruits) the star of the show and using calorie rich ingredients (like bacon or cheese) as the finishing touch or as a garnish.
My smashed redskin potatoes with Greek yogurt and spinach, topped with a sprinkle of grated 2 percent sharp cheddar and a crumble of crispy center cut bacon, and finished off with a drizzle of creamy light ranch dressing, are just as enjoyable as loaded mashed potatoes swimming in butter, sour cream, full-fat cheese and greasy bacon. It’s all in the way it’s prepared. The nutrient-rich potato and spinach are the main focus while the cheese and bacon add just enough rich flavor.
Healthy substitutions
It pays to master the art of healthy substitutions. These days there are lower calorie, low-fat, low-carb, lower sodium versions of everything under the sun. And some are surprisingly tasty. Some are not. I personally believe fat-free cream cheese should be banned from Earth. And while we’re at it, low-fat mayo, too. Some things are just worth the extra calories.
On the other hand, cheeses made with 2 percent milk are lighter in fat and calories while the difference in taste and texture are negligible.
Fat-free cottage cheese is low in calories and high in protein and a staple in my kitchen. I use it in anything that calls for sour cream — to top a baked sweet potato, in dips, or mixed with 2 percent mozzarella as a lasagna filling.
If the texture of cottage cheese bothers you or reminds you of cellulite, pop it in the food processor or blender until it’s nice and smooth. So much of what we like and don’t like when it comes to food is really just what we’re used to. When experimenting with your own creative substitutions, give your taste buds a transition period to adapt to lighter/healthier ingredients before you completely write them off as inedible.
Leah Sullivan of Columbus has been on a productive journey to a healthier lifestyle and shares some of her experiences with readers. Follow {Nourish} on Facebook.
The Dispatch Editorial Board is made up of publisher Peter Imes, columnist Slim Smith, managing editor Zack Plair and senior newsroom staff.
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