We can save 1000 calories with these simple changes!

Condiments:

Use salsa instead of ketchup: Ketchup has sixand-a-half times the calories of salsa and up to three times the sodium. You may think it still only has 15 calories, but when you think you can have 1 cup of salsa or 2.5 tbsp of ketchup, it makes a big flavour difference. The side benefit of salsa is you get three times the potassium so you will also lower your blood pressure with this simple switch.

Use Greek yogurt instead of Mayonaise: 2 tbsp of Greek yogurt is 18 calories versus 2 tbsp Mayo, which is 180 calories. If you find the fat free greek yogurt too lean, try low fat veganaise and save half the calories. 

Noodles:

Kelp noodles are only 12 calories a cup. Combine with a ground turkey, tomato sauce dinner for as little as 230 calories. A whole wheat pasta dinner with tomato sauce and meatballs can cost as much as720 calories!
 
Dressings:

Homemade dressing instead of store-bought allows you to opt for lower calorie ingredients. This dressing is 50 calories for 2 tbsp serving. Kraft dressing runs 100 calories.

• 1/4 cup olive oil
• 1-2 cloves garlic
• 1 celery stalk, chopped fine
• 1/4 cup water
• 3 tbsp lemon juice
• 1 tbsp wheat free tamari
• 3 anchovy fillets
• 1 date (1 tsp of honey works if dates are unavailable)
• 1/2 tsp nutritional yeast (optional)

1. Wash and dry romaine hearts and endive leaves. Chop Pineapple and layer on top of the greens. Top with a light dusting of capers, flax crackers and grated hard cheese if desired.
2. Using a blender, whip all the dressing ingredients together. 
3. Top the salad with the dressing and enjoy.

Makes 2 full salad servings.
 
Beverages:

Sparkling water instead of soda: I suggest putting a lime and stevia in the sparkling water to create limeade that is calorie free.

Recipe:

• 2 cups sparkling water
• 1 packet stevia sweetener
• 1 lime juiced or 1 tbsp limejuice
• Limeade = 0 calories

Coke = 150 calories a can.
 


Snack:

Air-popped popcorn with melted coconut butter instead of microwave popcorn

• 3 cups air-popped popcorn
• 1 tbsp Coconut oil
• 1 tbsp apple cider vinegar
• ½ tsp nutritional yeast flakes
• ¼ tsp sea salt

Melt coconut oil and stir in vinegar. Drip mixture on top of popcorn. Sprinkle nutritional yeast and salt.

Total snack = 160 calories

1 bag of microwave popcorn with butter = 400 calories

Julie Daniluk's first book, Meals That Heal Inflammation(Random House) is now available and will help people enjoy allergy-free foods that taste great and assist the body in the healing process. Check out www.juliedaniluk.com for more recipes.