Alternatives for Starches

One of the most frequent questions I get asked is “what can I substitute for starchy carbs that tastes good?’

Mother Nature has provided us with natural alternatives to starches packed with nutrients and natural carbohydrates that don’t raise insulin levels and keep blood sugars on a more even keel.  These sustitutions are great for individuals who have diabetes or just want to keep their carbs under control.

What are a few you can incorporate into your diet?

1.  Spaghetti Squash - this yellow squash is easy to prepare and substitutes nicely for pasta.  Cut in half, scoop out the seeds and dot with some organic butter, and your favorite spice.  Cook in the oven at 350 degrees for 30-45 minutes or until tender.  Remove from the oven and use a fork to scoop out the “spaghetti.”  Sprinkle with some parmesan cheese and enjoy with your favorite protein or some meatballs and tomato sauce.

2.  Eggplant - this squash is underused and tastes great as a substitute for noodles in lasagna or in any vegetable dish.  Slice the eggplant in medallions and put in the oven at 300 degrees for ½ hour to remove the water and use as the layers for lasagna.  See High Protein Lasagna for more ideas.  Eggplant can also be diced and sautéed with Indian spices for a meaty like side dish.

3.  Portobello Mushrooms – these mushrooms have multiple uses.  A few years back a study tested the satiety level of participants after eating Portobello mushrooms versus a piece of meat and the results were surprisingly similar.  They both provided a high satiety level.  Portobello mushrooms can but used as a pizza crust (scoop out insides and bake slightly before adding pizza toppings) or a holder for any protein dish or hearty vegetable side.

4.  Butternut or Acorn Squash – these two squashes make great substitutions for potatoes and are packed with phytochemicals and nutrients.  Cut them in half, scoop out the seeds, and bake in the oven with dots of organic butter, cinnamon or nutmeg. Enjoy cut in chunks or mashed.

All these vegetables are hearty, satisfying and filled with nutrients your body needs.  Stepping outside the box may be a bit daring but eventually becomes routine and ultimately increases your health.

Versatile High Protein Lasagna

With the weather being so hot sometimes the thought of being in a hot kitchen is the last thing you want to do after working all day or carting the kids around after school.  One way to circumvent this problem is to make a large amount of food over the weekend and have the rest as leftovers.

Our High Protein Lasagna is a versatile recipe that can be made with meat, chicken or vegetarian.  It tastes even better as leftovers as the flavors of the ingredients get better with time and can be frozen for later if desired.

We substituted eggplant or squash for the noodles so it is perfect for those with gluten intolerance or if you need to watch your carbohydrate intake.

High Protein Lasagna

 Serves:  8

Prep Time:  60-90 minutes

Cook Time: 45 minutes

Ingredients:

1½ pounds of shredded chicken breast

1 medium eggplant, about 2 pounds

1 medium red bell pepper, cored and seeded

1 medium yellow red pepper, cored and seeded

2 medium zucchini

2 medium crookneck yellow squash

2 tablespoons olive oil

3 cups part-skim mozzarella cheese

2 cups part-skim ricotta cheese

4 cups easy tomato sauce (see recipe)

Preparation:

Boil boneless skinless chicken breasts in a stockpot of water with a pinch of salt.  The longer you cook the chicken the more tender it becomes.  Cook on high for approximately 1-1.5 hours.  Rinse under cold water and shred apart with a fork.

Cut ends of eggplant off, and a slice into ¼ inch medallions. Slice squashes into ¼ inch medallions.  Thinly slice peppers.  Sauté or roast all vegetables in olive oil until soft.

Mix together mozzarella and ricotta cheeses in a separate bowl.

In a large glass pan (approximately 9.5 x 13.5), place 3 layers of ingredients.  First, put about 2 cups of sauce on the bottom of the pan.  Then layer one third eggplant, squashes, peppers (vegetables), shredded chicken, and cheese mixture. For the second layer use one cup of sauce, another third of the vegetables, chicken, and cheese mixture.  Top off with remaining chicken, vegetables and cheese mixture.  Bake at 350 degrees for 30-45 minutes.  Let stand 15 minutes before serving.

Variation:  In place of shredded chicken, can use baked chicken, cooked ground meat or poultry, or delete meat for a vegetarian dish. 

Per Serving

Calories                                     315

Protein                             22 grams

Total Carbohydrates     14 grams

Total Fat                          19 grams

Fiber                                3.5 grams

Sodium                              402 mg.