food substitutions

swapping out foods

As a dietitian, I counsel people through food substitutions with every patient. Nearly everyone has foods they either need to avoid, or have foods they should limit in their diet. It's helpful to be guided through options, but sometimes having a list you can periodically check can be handy. You'll see a basic list of suggestions here on TCAgenda to make necessary food substitutions. Comment below if you have any addition suggestions of food swaps or questions you'd like ask. 
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​Let it also be known, I am all about flavor. Never would I tell you OR anyone to get rid of something in their diet...unless it's regular soda :-P. The key is moderation and to have variety in your diet. 
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Eat the rainbow and in moderation

​....and sometimes, if you're like me, you may just not have all the ingredients on hand to make a meal you crave. Perhaps I can inspire you to start creating your own meals, like I did with this new recipe: Pea Pesto & Kale Pasta. I don't often plan my meals, so I'm constantly making food substitutions. In this particular dish, I used brown rice pasta (instead of a wheat-based pasta), pepita seeds for walnuts (I'm allergic), cilantro and mint for basil, and kale from my garden to boost the dish with extra nutrition. 
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vegetarian & gluten-free: pea pesto & kale pasta

Serves 2
Pea Pesto Ingredients
1 cup shelled peas*
1/2 cup pepita seeds
1/4 cup olive oil 
4 cloves garlic
2 oz grated Parmesan cheese
1 cup packed cilantro and mint 
1 lime, freshly juiced
pinch salt and pepper
2 tablespoons dukkah (optional)
*you can substitute frozen peas as well

Directions: 
Blanch the peas in boiling water for 3 minutes. Drain, cool, and pulse in a food processor with remaining ingredients until you reach desired consistency. 

Kale Pasta Ingredients: 
4 oz brown rice pasta (or pasta of your choosing)
1 bunch lacinato kale, cut into thin strips
pea pesto (see above for recipe)
1 oz Parmesan, grated

Directions: 
Prepare pasta according to package. Drain, add back to pan with kale, and as much pea pesto as you desire. Stir until combined and serve with Parmesan cheese.