K2.0 my recipe? What’s that?
We may not be able to fix all your problems, but we can certainly fix your recipe! Think of it as the culinary, nutritional version of MTV’s “Pimp My Ride” from the 80’s, only we’ll be pimping your recipe to make it healthier for you!
Do you have a favorite meal that you and your family love, but you wish was healthier? Reach out to us by email, (firstname.lastname@example.org) and send us the recipe that you would like changed so that it fits K2.0 stats for healthy sodium, saturated fat, complex carbohydrates and calories. If yours is chosen for a re-haul, we’ll feature it here on the website in it’s new and improved version! Give us some background on why you love this particular dish. Was it always served at Nana’s house? Was it a holiday favorite? If you have a photo of the dish, that’s even better! Send it on!
We are also planning a 4-part series in November, on making a super healthy Thanksgiving feast, so stay tuned for that one, too!
Does size matter?
How many of you know that Kosher salt has less sodium than the same volume of regular table salt? Kosher salt has larger, lighter, flakier crystals, whereas the crystals of fine table salt are smaller and more uniformly sized. If a recipe calls for 1/4 cup of kosher salt, that’s about 39 grams. If you substitute 1/4 cup of table salt for the kosher salt, you’ll be adding about 76 grams of salt by weight — about twice what the recipe really calls for. Therefore, we have settled the age old debate: Size really does matter! Make the switch to Kosher salt. We don’t use salt often, but in certain things, like pizza dough, it’s necessary. We use Diamond Crystal kosher salt.
Another place where size matters is in portion sizes. Scaling back from a two-cup serving of beef and bean chili to a 3/4C serving with a large side salad is an obvious substitution. But did you ever think of adding twice the tomatoes, onions and some zucchini into your chili? It will add nutrients and volume without adding calories or fat.
There are so many ways we can have what we love and not feel deprived. Use rolled oats instead of bread crumbs. Make riced cauliflower instead of white rice, or switch to brown rice. Use coconut aminos rather than soy or Tamari sauce. But stay far away from the “diet” versions of your favorite foods. If it has a “diet” version, we can almost guarantee that the sodium content is higher than the original, and sometimes the sugars are higher as well! Read those labels!
These are easy ones: Replace sour cream with non-fat plain yogurt. Replace mayo and butter with avocado. Trade your morning cold cereal for oatmeal. Use zucchini “zoodles” instead of white pasta noodles. Use dates to sweeten your smoothie. Substitute mashed cauliflower instead of mashed potatoes. Try coconut cream instead of dairy cream. Always use homemade salad dressings over bottled, and measure that portion, people!
Those nasty cravings …
We heart the craving chart designed by Kristen of “The Veggie Girl.” Click here to see what your cravings are really telling you! You’ll be surprised at the substitutions you can make to make those cravings go away! For instance, if you are craving sugary sweets, Kristen suggests to have something with chromium in it, like broccoli, cranberry or grapes. Not sure if it works, but I would go for grapes over carrot cake, for sure, because I’ve never liked carrot cake! Haha!
Wrapping up: Write to us, and ask us to “K2.0 my Recipe!” We can make it happen for you! One day at a time, one meal at a time!