Simple swaps for healthy resolutions

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Lettuce Do Dinner

I’m a big believer in making New Year’s resolutions that you can actually keep, so this year I am continuing to implement very doable, bite-size changes that will reap big benefits. Never underestimate small changes!

As a personal chef and foodie, I understand that if you are feeling deprived of your favorite foods, it can be one of the biggest “sabotagers” of sticking to a new goal or plan. So. I am a huge fan of “swap outs.” 

Here are some of my favorite “swaps” that are so easy! Whether you are looking to eat more clean foods, incorporate more veggies or lose a few pounds, these simple changes will go a long way. These are changes that even my husband has made, and trust me, he’s not been easy in the vegetable department. 

First on the list … spiralized veggies! Having a spiralizer is great if you have the time, but all the grocery stores sell them pre-spiralized for you, making prep a cinch. So, keep eating your favorite spaghetti and meatballs or shrimp scampi; just swap out the pasta for zucchini noodles or mashed cauliflower potatoes! My husband, who thought he hated zucchini, was blown away when I first made spaghetti and meatballs with my homemade sauce over zucchini noodles. “Zoodles” as I call them, are basically flavorless, yet take on the taste of whatever sauce you pair them with. 

The other big swap-out I LOVE is cauliflower. I know: You’ve all heard of cauliflower rice, cauliflower mashed potatoes, etc. Well, they are actually good! A simple change is to make mashed potatoes, but make them half potatoes and half mashed cauliflower. You’ve just slashed a ton of starch and carbs right there. Score!

My favorite, though, because I am a pizza lover and am not willing to give that up, is cauliflower pizza crust. I’ve always loved a supreme pizza with all the meat and veggies. But hark — angels are singing — a simple swap has turned from a fat trap, belly-bloating nightmare into a fat-burning, belly-shrinking favorite again! And we feel zero deprived. 

By the way, my husband also thought he hated cauliflower, and as I write this, he is making a cauliflower crust pizza and is down 35 pounds with some of these simple changes starting a year ago. You can make the crust homemade. But for time-saving purposes, I use our favorite brand with minimal, clean ingredients; all of which my body will recognize and deem safe. You can order from Amazon, or purchase at Lucky’s Market called “Outer Aisle Gourmet.” 

Whatever your healthy goals are for 2019, I have two delicious recipes to help keep favorite foods in your life with some easy, healthy swap-outs! Think Thai food and pizza. Who wants to give that up? 

Thai Peanut Chicken with Sweet Potato Noodles

Serves four

(Note: this is equally good with spiral zucchini noodles!)

5 cups pre-spiralized sweet potato noodles (produce section)

2 boneless, skinless chicken breasts, diced in bite-size pieces

1/2 cup creamy peanut butter or almond butter

1/4 cup low sodium soy sauce (Tamari or Bragg’s Liquid Aminos are best and gluten free)

1/4 cup fresh lime juice (about 3 to 4 limes) 

1 tablespoon unseasoned rice wine vinegar

1 tablespoon grated or finely minced ginger (or 1 tablespoon ginger paste in produce section)

1-2 cloves garlic, grated or finely minced

Dash of fish sauce (optional) found on international aisle under Asian foods

1 bunch scallions, diced

1/2 cup unsalted peanuts, rough chopped

Fresh cilantro, rough chopped 

Preheat oven to 375. Line baking sheet with parchment paper or foil. Spread sweet potato noodles out to fill the pan. Roast sweet potato noodles “naked” for 15 minutes. 

Next, in a bowl, whisk together the rest of the ingredients except chicken and set aside. While sweet potato noodles are baking, sauté diced chicken in nonstick skillet for five to seven minutes until browned and cooked through, seasoning with salt and pepper to taste. 

When noodles and chicken are both done, toss with peanut sauce; then garnish with chopped, unsalted peanuts, fresh scallions and cilantro. Note: If substituting zucchini noodles, omit baking, and sauté for two minutes in nonstick skillet, then set aside and proceed with recipe.

Now here is a favorite pizza of mine that makes me feel like I am completely splurging; when in fact, I’m getting my healthy on, and my veggies in! Cauliflower pizza crust is a great way to add veggies, eliminate white flour and bad carbs without sacrificing flavor. Use your cauliflower base crust for any of your favorite pizza toppings.

Greek Cauliflower Crust Pizza

Serves two

1 (outer aisle gourmet) cauliflower or any other cauliflower pizza crust

2 tablespoons Rao’s pizza sauce (found at Publix — no added sugar and low carb)

Fresh mozzarella cheese, grated

1/4 cup feta cheese

Thin sliced red onion

4-5 Kalamata olives, halved

4-5 cherry tomatoes, halved

2-3 pepperoncini Greek peppers, sliced in rings

Torn baby spinach leaves or fresh torn basil leaves

When pizza is assembled, bake at 400 for seven to eight minutes, or until cheese is bubbly. 

Note: Cauliflower pizza crust is a great way to add veggies, eliminate white flour and bad carbs, and not sacrifice on flavor! Use your cauliflower base crust for any of your favorite pizza toppings. 

Cheers to a healthy and happy new year! 

Alice Hickox is a personal chef and owner/founder of Lettuce Do Dinner. Visit http://lettucedodinner.com/ for more information.