Katie’s Healthy Bites: Hold The Fat, Not the Flavor

by in Uncategorized, March 13, 2011
Ina Garten's Butternut Squash Soup
Ina Garten's Roasted Butternut Squash Soup - Image Courtesy Food Network Magazine

Healthy eating is not about depriving yourself of your favorite foods or the creamy textures we all crave. Healthy eating is about moderation and simple swaps that can make a dish less caloric, more nutritious and of course super tasty. Here are a few of my favorite healthy swaps that can make a dish more figure friendly without jeopardizing the deliciousness.

  • When making soups and sauces, puree white beans or starchy vegetables like potatoes and squash to create a thick, creamy texture and mouth feel without adding the cream, like this squash soup from Ina Garten (pictured.) This is a great swap for people with dairy intolerance as well!
  • When making mashed potatoes, skip the butter and cream (or slash the amount) and opt for evaporated skim milk, light sour cream or a little olive oil to create a similar texture and flavor.
  • When making pesto, swap half the oil for water or vinegar like white balsamic. You can cut the calories without losing the bright flavor.
  • Use smoked spices like smoked paprika instead of bacon to create a similar savory flavor profile without the fat.
  • Swap bison for ground beef to decrease saturated fat, cholesterol and calories, like in these slimmed-down bison patty melts.
  • Use apple butter or apple sauce in place of oil/butter in baked goods — it will create flavor and moisture while keeping your treats less fattening.

TELL US: What are your favorite healthy swaps?

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

You Might Also Like:

More posts from .

Similar Posts

Slim By Design: How to Change Your Environment (and your waistline)

Is your house making your fat? It’s possible that the urge to reach for a cookie instead of an apple or to dig into second and third helpings re...

Comments (58)

  1. Spot on with this write-up, I really believe this site needs far more attention. I’ll probably be back again to read through more, thanks for the information.

  2. Google says:

    Every when in a while we opt for blogs that we study. Listed below would be the most up-to-date web pages that we pick

  3. Google says:

    we like to honor several other world wide web web sites on the internet, even though they aren

  4. Google says:

    always a significant fan of linking to bloggers that I like but really don’t get lots of link adore from

  5. chromowanie says:

    Maksymalne gabaryty:

  6. grey drive says:

    The Slave of the Husband…

    Trying to get in advance to studying further from you afterward!……

  7. Most of the things you point out is astonishingly accurate and that makes me ponder the reason why I hadn’t looked at this with this light previously. This particular article truly did turn the light on for me as far as this particular topic goes. Nevertheless at this time there is actually just one position I am not too comfortable with so while I try to reconcile that with the main theme of the point, let me observe exactly what the rest of the readers have to say.Very well done.

  8. aEKycEox says:


    Katie’s Healthy Bites: Hold The Fat, Not the Flavor | Healthy Eats – Food Network Healthy Living Blog…

  9. QOSkvSLI says:


    Katie’s Healthy Bites: Hold The Fat, Not the Flavor | Healthy Eats – Food Network Healthy Living Blog…

  10. IVkyUKTE says:


    Katie’s Healthy Bites: Hold The Fat, Not the Flavor | Healthy Eats – Food Network Healthy Living Blog…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>