Carbohydrate A
Jicama
1. Salad- slices of this crunchy, juicy tuber perk up any plate of greens
2. Raw- chop into sticks, and eat like carrots and celery
3. Coleslaw- grate and toss with cabbage and onions.
Parsnips/Turnips
1. Bake- cook like a potato and top with salsa or tomato sauce
2. Mash- cook and whip with mashed potatoes for a change of pace
3. Stews/Soups- slow cook these in your favorite soups and stews
Potato
1. Bake- Bake whole and top with salsa. or cut into fries, toss in egg whites, and chili powder
2. Mash- add oven roasted garlic and onion before whipping for added flavor
3. Hash Brown- cook potatoes then shred and cook in a non stick pan.
Rutabagas
1. Mash- bake then mash with fresh herbs like rosemary or oregano
2. Soups/stews- Large chunks cooked slowly will impart not only their rooty flavors, but also vitamins as well
3. Boil- a swedish favorite, cook until tender, drain then add pepper, lemon juice, and nutmeg
Squash (acorn, banana, butternut, spaghetti)
1. Bake- bake like potatoes, then crack open, and spritz with lemon juice and pepper
2. Soups/ Stews- these veggies cook quickly
3. Pasta- drag a fork through cooked spaghetti squash to make natural pasta
Yam/Sweet Potato
1. Mash- the natural sweetness of this potato makes it easy to eat right out of the skin
2. Bake- this is the perfect pre workout food.
3. Sweet potato pie- Use sugar substitute and make without crust to satisfy dessert cravings
Carbohydrates B
Barley
1. Cereal- change of pace
2. Soup- a favorite dish of the french
3. Side dish- mix with rice to spice up dishes
Millet
1. Stuffed peppers- mix with ground turkey then stuff in steamed peppers cups and top with tomato sauce
2. Soups/Stews- experiment with this grain in soups that call for rice as an ingredient
3. Cereal- presoak before cooking
Oatmeal
1. Apples- great with oatmeal in so many ways
2. Cinnamon- cinnamon adds lots of flavor
3. Berries- mix different varieties
Rice (white or brown)
1. Steam- Asian style sticky rice stores best in the fridge
2. Mexicali- mix in homemade salsa with rice for an extra zing
3. Lettuce wraps- sticky rice with fresh tuna and vinegar or lemon juice
Rice Noodles
1. Stir Fry- mix with your favorite stir fry recipie
2. Stuffed Pepper- exchange for rice
3. Pad Thai- make a low fat version of this dish by skipping the oils and nuts
Carbohydrates C
Baglels
1. Toast- use bagels with the fewest preservatives possible. Check your local bakery, or try making them yourself
2. Sandwich- Use in place of bread for an occasional treat
3. Fresh Fruit- Use low-cal jams, or roast your own apples or fresh fruits spread to top your bagel
Corn
1. On the Cob- when in season, this tasty treat is great on the grill
2. Stir Fry- Mix with your favorite veggie combination
3. Salsa- Experiment with different vegetable combinations including tomato, onions, garlic, and chilies.
* Many people think of corn as a vegetable, but its full of sugar and considered a carbohydrate, so be careful.
Couscous
1. Side Dish- add some pepper and fresh herbs as a stand alone accompaniment to chicken or fish
2. Dried Fruit- Mix in a few figs, dates, or raisins for a Middle eastern flavor,
3. Italiano- Add homemade tomato sauce, oregano, basil, and garlic for an Italian flair
* couscous is becoming more common in the US these days, and is often found in grocery stores. its a nice change of pace from rice- try substituting it in any rice receipe, but remember that its a form of pasta, so it is high in calories.
Dried Beans (black, red, kidney, lentils)
1. Burritos- either whole or refried beans are great mixed with homemade salsa for a Mexican meal
2. Soups/Stews- black and navy beans make excellent soupd. or use kidney beans with ground turkey for a tasty chili
3. Salad- toss with a salad to add a meaty texture to your lunch or dinner
*beans are high in protein and fiber, but are slow to metabolize fo use sparingly
Pasta
1. Spaghetti- add your homemade tomato sauce with ground trukey for a heaty meal
2. Cold Italian salad- mix cooked pasta with crunchy veggies, italian herbs, and vinegar for a great lunch or picnic dish.
3. No Yolk Eggs- low in cholesterol and fat. Add garlic and parsley for flavor.
* store bought pasta is processed and full of calories, so use it sparingly. Make home made whole wheat pasta for a fun activity and delicious treat.
Plantains
1. Soups/ Stews- adds a great, new flavor to your fav recipes
2. Omeletes- Cook them then scramble in with egg whites. Top with salsa
3. Bake- Be careful not to over cook since the high heat can release a bitter flavor.
Carbohydrates D
Breads/Muffins
1. Whole grain bread- homemade breads are great for sandwiches and are healthiest because you control the ingredients
2. Bruschetta- A homemade tomato and herb topping on a toasted baguette is a delicious gourmet treat
3. Bran Muffins- Fresh fruit jellies add sweetness to these muffins without the added fat.
Cereal/ Granola
1. Cream of Wheat- great on a cold winter morning
2. Low Fat Granola- good for an occasional treat, but be careful of the sugar content
3. Bran Cereal- High source of fiber makes this a healthy choice
Tortillas
1. Fajitas- grill your favorite fish or chicken and wrap in a warm tortilla with salsa
2. Taco- Refried beans or ground turkey are great tastes in a soft taco shell
3. Appetizer- try dipping pieces of tortilla right into homemade salsa or hot sauce
Pancake/ Waffles
1. Pancakes- skip the butter and use a low sugar syrup sparingly as a treat
2. Waffles- avoid sugars use fresh fruit as a topping
3. Crepes- try mixed berries or warmed apples wrapped in this French pastry
Stuffing
1. Cornbread- mix plenty of apples and celery with a corn bread dressing
2. Dried Fruits- figs, raisins, prunes, and dates add a delicious flavor to your recipe
3. Mushrooms- add the smoky taste of crimini, portabello, or button mushrooms for a homestyle goodness.