Starchy Vegetables Substitutes

Cut calories while adding flavor

Who doesn’t love a big serving of creamy mashed potatoes or a side of steamy rice with
their chicken? They’re delicious, but it’s easy to overindulge in these starchy, higher
calorie foods. Try these ideas for smart substitutions that are lower in calories and carbs, but will still delight your taste buds.

Start with cauliflower, a non-starchy vegetable that easily mimics starchy ones, says
registered dietitian Rachel Begun. You can mash, whip, or rice cauliflower just like
potatoes, and even use it to make pizza crust.

Try spaghetti squash instead of regular spaghetti with a fresh tomato sauce. For a great
mac and cheese alternative, grate yellow summer squash and bake it with a sprinkling of
low-fat zesty cheese. It’s a great source of vitamin C, fiber, and potassium.

When you want a grain, make it a whole grain, like couscous, quinoa, or barley. Whole
grain side dishes are a great way to get fiber, vitamins, minerals, and phytonutrients. To
save on calories, cut your usual portion in half and add steamed or lightly sautéed
vegetables to add volume and more nutrients. And don’t forget herbs and spices to liven
up the taste.

Get out of the potato and rice rut and try these easy substitutions to spice up your dinner
tonight.