Joe & Moni

Life Coaching and Consulting

Vocal Coaching and Consulting

pencil icon


We are always being asked how to cut the calories without giving up the foods that we enjoy most. There are many creative ways to approach this question. Over the years we have researched and experimented with alternatives and substitutions that continue to satisfy the palate while keeping the calorie count low. The following are a few tips that we would like to share with you. 

To begin with, an important aspect of creative cuisine is to learn how to use oil in cooking. (or not) Since heating oil can cause an acidic condition in the digestion system, causing heartburn and discomfort, oil is utilized in a different way. Instead of sautéing in oil or butter, choose to cook with an organic low sodium broth, which moistens the food and brings out its natural flavors. At the end of the cooking process, dress the food by adding one or two tablespoons of oil to the finished product. This holds true for soups, stews and other foods normally cooked in oil. BTW – The recommended oils are organic extra virgin olive, sunflower, sesame and grape seed. These oils are the healthier alternative to butter and saturated fats; with the exception of coconut oil.

A special note about coconut oil - It is one of the most versatile oils for the entire body and considered a super food. Among many beneficial uses, coconut oil is excellent as a skin moisturizer. It is also antiviral, antifungal and antimicrobial; helping to fight off viruses and bacteria. In addition, coconut oil aids in healthy hormone production and increases the metabolism to help in weight loss.

Tip # 1 - Rather than frying eggs in oil or butter, try poaching them in a skillet of boiling water. Enjoy poached eggs on a bed of beautiful fresh greens such as baby kale, mesclun or arugula tossed with lemon, oil and a little Himalayan salt. You can place it on top of an organic veggie pattie. What a way to start the day!                                                                                               

Creative substitutions for caloric comfort foods or red meat

Tip # 2 - Rather than having the loaded carbs in mash potatoes, steam cauliflower until tender - puree in the food processor with a bit of the hot steamed water - add a little soft goat cheese and salt. Looks and tastes even better than mashed potatoes!

For an even heartier meal, add cabbage steaks with this dish and you’ll be in heart healthy heaven!

Tip# 3 - Top the cauliflower puree with baked cabbage steaks 1” thick brushed with a little garlic and oil. (This is not the same as frying in oil!) Fill the bottom of the baking sheet with water and cook at 350degrees for 30 minutes or until tender. You will notice it tastes similar to onion rings. Yum!

Portobello mushrooms and eggplant are a great substitute for red meat

Tip# 4 – Prepare these vegetables similar to the way you would cook meat, such as roasted, baked or grilled with sauces that enhance their meat-like quality.  Organic worcestershire sauce combined with a dash of lemon and smoked sea salt can satisfy the carnivore’s palate.

 For a quick “burger on the go”, many grocery stores carry organic veggie burgers.  It is also fun to make your own version by hand or in the food processor.  There is no limit to assembling the burger of your choice. 

Tip # 5 – To create your own veggie burger play with textures such as diced walnuts, (great substitution for meat flavor) mushrooms, shredded carrots, zucchini or potatoes. Season with fresh herbs and spices and use an egg to hold it all together.  Shape the burger and bake until golden brown.  Be creative according to your own palate.  

Incorporating new ways of eating will not only support a healthy body, it will help to stimulate new ways of seeing yourself as your body transforms.  Habitual patterns of unconscious eating usually coincide with other less desirable habits.  Discovering healthier ways of eating leads to feeling and looking your very best. Stay tuned for more healthy ways of eating, and in the meantime use this blog as an inspiration to dream up your own delicious low calorie creations.

For more tips on weight loss, read  7 TIPS TO HELP YOU SLIM DOWN FOR THE SUMMER under the highlighted articles on the right side bar....