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Neighbors Growing Together | Aug 22, 2014

Have your cake and eat it too with substitutes

By JAN WILLIAMSON, Public information assistant | Oct 10, 2013

Do you ever wish that you could savor the flavor of some of your favorite high-carb foods without them having such an impact on your blood sugar? Help has arrived! Substitutes are a great way to still have a great flavored dish, while cutting out a lot of the carbohydrates. Read on for some easy ways you can incorporate substitutes into your meal planning!
1. Did you know one medium potato has 33 grams of carbohydrates? Instead of having plain mashed potatoes, try a half and half strategy. Use half the amount of potatoes you want for a dish, and then use an equal amount of turnips, cauliflower, or rutabaga.
2. For coatings and breading, try substituting nuts, seeds, or unsweetened whole grain cereal instead of bread crumbs to slash the carbohydrates.
3. Sweet potato fries are a great substitute for white potato fries.
4. Wrap lunch meat and cheese in a lettuce leaf or low-carb wrap instead of having it on bread.
5. Steam or boil roughly chopped cauliflower and substitute it for half of the macaroni or rice in a dish.
6. Substitute brown rice, barley, quinoa, or buckwheat for white rice.
7. Eat fruits and veggies in their whole state, rather than pureed, mashed or juiced.
8. Try pita bread for pizza crust instead of pizza dough.
9. When making chicken and cheese quesadillas, try using one white flour tortilla, and on the other side use a low-carb or wheat version.
10. Try sourdough bread instead of plain white bread. The acid in the sourdough bread slows the emptying of the stomach, making the sourdough bread have less of an impact on blood sugars than the plain white bread.
11. Trying to cut fat while still watching your carbs? Use ground turkey instead of beef.
12. Iced tea is a great substitute for soft drinks. Tea is also an anti-inflammatory, anti-oxidant and anti-cancer drink!
Now you can see how easy it is to still eat foods that are full of flavor with just a few simple changes! Hopefully this article gives you some ideas of ways you can incorporate these easy changes into your diet. Try this month's recipe and you be the judge on how great substitutes can be in your cooking!

Katie & Laura's Recipe Corner
Cheesy Chicken Crunchers
1 cup white all-purpose flour
1 pinch salt
1 pinch black pepper
4 egg whites
½ cup fat free milk
1 ½ cup corn flakes cereal
1 cup low fat cheddar cheese, shredded
6 boneless skinless chicken breasts
cooking spray

Directions
1. Preheat oven to 375 degrees. Coat a 13x9 inch baking pan with nonstick cooking spray.
2. Set up three bowls with the following - 1) flour mixed with a pinch of salt and pepper, 2) an egg wash made by beating the eggs and milk together, 3) cornflakes mixed with cheese.
3. Dip chicken pieces in flour, then into the egg wash, then roll in the cheesy flakes mixture, coating the entire piece of chicken and place on the baking pan.
4. Discard any unused cornflakes mixture after coating chicken.
5. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.

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