Bacon: It only takes a bit to jazz up anything. Crumble it up and add
to roasted veggies, a leafy green salad, or a bowlful of whole grains.
Burgers: Mix finely chopped vegetables, such as mushrooms,
onions, or cauliflower, into your minced meat to help slash calories.
Butter: A portion size is 1 teaspoon. The more flavour it has, the less
you’ll need to use so amp up the taste with these great add-ins. Let a
pack of butter come to room temperature, work in extras, and chill.
Three great combos: coriander + lime juice + chipotle powder,
chives + dill, lemon juice + Cajun seasoning. (A spoonful or two of
each should do it.)
Mayo: This spread’s high in calories, but just a little isn’t so bad for
you. You can mix up a spread that’s half mayo, half plain 2% Greek
yoghurt, and get more gloop-factor for fewer calories. Or better yet,
you can make your own (see a Clinic on Mayo).BE A SMOOTHIE MASTER
Here’s the great thing about smoothies: You can make them so they’re incredibly
healthy, filling, and tasty—by mixing and matching ingredients any which way.
The downside: It’s not all that hard to dump a day’s worth of calories in a
blender. Just forty-five seconds later, you’re demolishing a supermarket aisle in a
few gulps. So you have to be smart when concocting your own. Here’s the secret
formula:
Base layer: Low-fat yoghurt (less than 250 g) or silken tofu, plus a liquid (180
ml), such as low-fat milk; fruit or vegetable juice (diluted with water for less
sugar); nut, rice, or soy milk; or coconut water.
Fruits and veggies: Get after it however you like. Berries and mango work well.
Half a banana is nice to add thickness. If you’re after a creamy texture but feel
like your blend is sweet enough, drop in half an avocado—it brings silkiness
without tasting saccharine, and it’ll also add healthy fat.
Health boost: Sprinkle in any of the following: ground flaxseed, hemp seeds,
chia seeds, nuts, or a small scoop of nut butter.