Must Have Food Substitutes

Dear Kara,

I have read all three of your book recs and those books rock. Of course my #1 rec would be "Boundaries" (the basic one) it was so life changing for me.

I am sure you already use these but wanted to share my favorite substitutes for cooking:

1. Fage Greek Yogurt... Greek yogurt is a great substitute for sour cream or mayo in cooking or as a spread/topper. I recommend adding a splash of lemon juice and herbs.

2. Applesauce (unsweetened), Vanilla Extract & Nutmeg....These three together or by themselves are great replacements for sugar. Vanilla extract is very powerful so a little can go a long way; the general rule is cutting the sugar amount in half and adding 1-2 teaspoons of vanilla extract.

3.  Pasta Replacements:
-Shirataki noodles: These guys are Asian and are in the produce section by the tofu and greens. They come in a bag with gel. You have to follow the instructions 100% if not more extreme (wash/rinse very thoroughly) because they smell. But they look like pasta, taste like pasta and have amazing nutrition info: 20 cal, 0.58 g fat, 3g carb, 1g protein, 2g fiber. WOW!
-Zucchini ribbons: These guys are a great subsitute but you still will feel like you are eating a vegetable; which manyatimes is refreshing.
-Spaghetti Squash: The name says it all, it's perfect with sauce. If you can't purchase the squash already cooked, cut it in half (warning the squash is pretty tough so it takes a bit of time cutting) and cook in oven at 375 degrees, rind side up. (Make sure to remove seeds and pulp after cooked)

4. Chips.... Kale Chips. Kale is the best green for you so having it as a snack is ideal. 1 head of Kale, cut into 1 1//2" pieces doused with 1-2 tablespoons of olive oil , then cooked on a cookie sheet at 275 degrees for 20 minutes and sprinkled with sea salt.