- Cut saturated fat.
· Swap out butter.
· Replace fat calories from butter with other heart-healthy sources like nuts, seeds, avocado and fatty fish.
· When cooking, go for unsaturated oils like olive, canola and avocado oil. (Remember, oils are calorie-dense just as butter is; so use in moderation.)
· Instead of using butter on bread, use a dab of olive oil and, if desired, a small amount of balsamic vinegar for a flavor boost. Or spread a roasted garlic bulb, hummus or nut butter over warm bread.
· Try healthy Faux Butter (only 15 calories a tablespoon compared to 100 in butter)
· For baking, use apple sauce or a smashed banana in a 1:1 ratio instead of butter. You’ll get only a quarter of the calories and virtually no fat. If the sacrifice in flavor is too much, start by using half butter and half the swap.
· Use pureed avocado in an equal amount in place of butter in any recipe. In an ounce, you’ll cut calories and fat in half and add 2 grams of fiber as well as some potassium.2. Swap out red meat.
· Stage 1: Instead of beef burgers try chicken or turkey burgers:
· Grilled Pineapple Veggie Burgers
· Easy Skinny Turkey Burger Sliders
· Roasted Red Pepper Chicken Sliders
Stage 2: Instead of beef burgers try:
· Balsamic Egg White Capped Portobello Burger
· Meatless Lasagna
· Quick and Creamy Quinoa with Beans and Spinach
· Try participating in Meatless Monday.