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Get the Veggies, Skip the Starch
Tasty swaps for standard potatoes

By Regina Boyle Wheeler
HealthDay Reporter

MONDAY, Sept. 4, 2017 (HealthDay News) -- Who doesn't love a big serving of creamy mashed potatoes or a side of steamy rice with their chicken? They're delicious, but it's easy to overindulge in these starchy, higher-calorie foods while falling short on healthy vegetables.

Try these ideas for smart substitutions that are lower in calories and carbs, but will still delight your taste buds and satisfy your appetite.

Start with cauliflower, a non-starchy vegetable that easily mimics starchy ones, says registered dietitian Rachel Begun. You can mash, whip or rice cauliflower just like potatoes, and even use it to make pizza crust.

Or try spaghetti squash instead of regular spaghetti and top it with a fresh tomato sauce. For a great mac and cheese alternative, grate yellow summer squash and bake it with a sprinkling of low-fat zesty cheese. It's a great source of vitamin C, fiber and potassium, plus you'll get calcium in the cheese.

When summer's over, roast winter squash varieties, like acorn and Hubbard, for lighter yet still sweet swaps for sweet potatoes.

When you want to have a grain, make it a whole grain, like couscous, quinoa or barley. Whole grain side dishes are a great way to get fiber, vitamins, minerals and phytonutrients. To save on calories, cut your usual portion in half and add in steamed or lightly sauteed vegetables to boost volume and more nutrients. And don't forget to use herbs and spices to liven up the taste.

So, get out of the potato-and-rice rut and savor these easy substitutions to spice up your dinner tonight.

More information

The American Heart Association has great vegetable recipes, including spaghetti-squash spaghetti, that are delicious and nutritious.

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=724932

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
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Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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