The best part to these substitutions, besides achieving your bikini goal, is that they are simple substitutions you can make every day.
By: Chef Susan Irby
Bikini season is just around the corner! There’s still time to get in top bikini shape and what tastier way than with these easy, simple, and delicious substitutions. Great tasting food doesn’t have to be bland, boring, and flavorless. As the Bikini Chef, my food philosophy is fresh, fresh, fresh. Fresh citrus, fresh herbs, fresh natural ingredients that wake up your taste buds, are pleasing to your palette, and give you the satisfying flavors your body craves. In fact, most people love the lower calorie, lower fat substitutions once they’ve tried them and have gotten past their fear of trying what they perceive will be tasteless food.
The best part to these substitutions, besides achieving your bikini goal, is that they are simple substitutions you can make every day. Easy, affordable, and flavorful, these simple tips will help you stay in bikini shape all year long.
10 Simple Food Substitutions To Get Bikini Ready
â€¢ Using Â½ wheat flour and Â½ plain flour will make your scones more bikini but adding fresh wild raspberries, blueberries, or blackberries will also liven up the flavor, wake up the color, and give a fresh, flavorful twist to an otherwise boring biscuit.
â€¢ Cream sauces and creamy soups get most of their creaminess from fat and calorie laden heavy whipping cream. Use Â½ nonfat milk and Â½ nonfat sour cream instead for the same creamy texture without the unwanted creamy fat that will sabotage your bikini body.
â€¢ Eggs vs egg whites. Some people go the extreme and swear off eggs forever using only egg whites. However, using only egg whites can get expensive and eggs are necessary as a binding agent for many recipes. For breakfast, use 2 egg whites for every one egg for a leaner, lighter breakfast and when baking or making dishes such as burgers, use Â½ whole eggs and Â½ egg whites to keep the texture but save on calories, fat, and cholesterol. As a side note, the majority of protein in eggs comes from the egg whites, not the yolk, making them a deliciously healthy option all around.
â€¢ Cut back on the beef. If you crave a hamburger, make your own lighter, leaner version by using Â½ lean ground beef and Â½ lean ground turkey. You’ll find you sacrifice nothing on flavor or texture but save yourself plenty on fat and calories. Enjoy these leaner burgers as smaller sliders for lunch, dinner, or for tasty bites at summer pool parties.
â€¢ Nonfat vanilla yogurt is a delicious substitution for mayonnaise. Use as a healthy substitution in chicken salad, tuna salad, and dipping sauces such as aioli. It is very flavorful and naturally creamy so you don’t need to use a lot of it.
â€¢ Cut the cheese. Skip the cheese altogether but if you must have cheese, go for lower fat versions such as reduced fat cream cheese, reduced fat Monterey jack, reduced fat feta. If you must have your full fat versions, opt for freshly grated parmesan or parmiggiano reggiano and cut back on the amount you use. Fresh, good quality cheese such as this has great flavor so a little goes a long way.
â€¢ Add a little citrus. The rind, or zest, of lemons, oranges, and limes is edible and adds a refreshing flavor to steamed or grilled vegetables, sauces, meat dishes, practically everything. Cut back on salt which causes bloating and add a little fine grate citrus zest for tons of flavor with no fat or calories.
â€¢ Most people love crispy bacon but it adds loads of fat and calories that are often an afterthought for many dishes. If you must have crisp bacon crumbles on your salads or even for breakfast, use leaner turkey bacon instead. It has great flavor and crisps nicely like traditional full fat bacon. Or, better yet, skip the bacon all together. If you are having a luscious salad, add fresh, crisp asparagus tips or diced fresh zucchini. For breakfast, substitute crispy no-sugar added bran cereal or fresh berries. Pass on the bacon, it’s just not worth it.
â€¢ Watch out for sugary pasta sauces and dipping sauces. Sugar has empty calories that add up quickly. Instead, use freshly diced tomatoes with a little freshly chopped basil leaves or cilantro leaves. Add a hint of lemon zest, drizzle of balsamic vinegar and extra virgin olive oil (Â½ tablespoon each) and finish with a small pinch of sea salt and fresh ground black pepper. Toss with pasta such as penne or fettuccini or serve with baked wonton crisps.
â€¢ Wonton wrappers are perfect as crispy crackers instead of crostini and tortilla chips. Buy the squares and cut into triangles. Brush lightly with olive oil and bake in a 225Âº oven for 15 to 20 minutes, until crisp and golden. Top with salsa, serve with chicken salad or other dips as you would crostini and chips. As a bonus, they are inexpensive and unused wonton wrappers keep in the freezer for up to 3 months.
Â© 2010 Chef Susan Irby, author of Substitute Yourself Skinny: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!
About the Author:
Chef Susan Irby has worked with multiple Master Chefs including George McNeill, Todd English, and Ming Tsai. Known as the Bikini Chef, specializing in “figure-flattering flavors,” Chef Susan is host of The Bikini Lifestyle with Susan Irby The Bikini Chef on KFWB News Talk 980 in Los Angeles and author of The $7 a Meal Quick & Easy Cookbook, The $7 a Meal Healthy Cookbook, and Cooking with Susan. She has cooked for several celebrities including Patrick Swayze, David Spade, Kate Sagal, and Bill Handel, and appeared on The Patti Gribow Show and KLAC Los Angeles and numerous other media outlets. She lives in Orange County, CA.
For more information, please visit www.susanirby.com.
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It’s Greek to Me Greek Salad
CALORIE SAVINGS 263
Substitutions such as reduced-fat or nonfat feta cheese save on calories and fat; however, cutting back on the amount of extra-virgin olive oil in dressings is another key factor in keeping your recipes slimming.
Â½ head red leaf lettuce, washed, dried, and cut into 2-inch pieces
1 English cucumber, diced
2 large tomatoes, diced
Â¼ cup chopped red onion
Â¼ cup chopped red bell pepper
Â¼ cup chopped pitted kalamata olives
Â½ cup reduced-fat feta cheese crumbles
1 teaspoon chopped fresh oregano leaves
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Sea salt to taste
Black pepper to taste
1. In a large mixing bowl, toss together the lettuce, cucumber, tomatoes, onion, bell pepper, olives, and cheese. Separately, in small bowl, whisk together the oregano, oil, lemon juice, salt, and pepper. Pour over the lettuce mixture and toss well to coat.
2. Serve on salad plates as an entrÃ©e or side dish.
Serving size: Â¾ cup
CALORIES PER SERVING
Original recipe: 440
SYS recipe: 177
This recipe has so many great flavors in it that you can skip on the heavy salad dressing, which can add up to over 500 calories to an otherwise light salad.
From Substitute Yourself Skinny by Chef Susan Irby, Copyright Â© 2010, F+W Media, Inc. Used by permission of Adams Media, an F+W Media, Inc. Co. All rights reserved. Photos by Albert Evangelista.