When I first started out eating in a low carb style, there were a few things to figure out regarding foods I had frequently eaten that were now off the menu. What to do about desserts? How about pasta, waffles, rice, mashed potatoes…bread? Here are some of the low carb swaps I use.
SUGAR
I use the natural plant-based sweetener, liquid stevia glycerite. Stevia is derived from the leaves of the plant species Stevia rebaudiana, native to South America, and is 30-150 times sweeter than white sugar. Our bodies do not metabolize the glycosides in stevia, so it contains zero calories. Stevia can have a bitter or licorice-like aftertaste, but stevia glycerite adds vegetable glycerin, and de-ionized water to stevia leaf extract, which reduces any aftertastes.
For every cup of sugar your recipe calls for, replace with 1 teaspoon liquid stevia. Because the substitution amount of stevia has so much less bulk than sugar, the recipe must be balanced. For every cup of sugar substituted, add 1/3 cup of bulk, such as applesauce, yogurt, egg whites, fruit juice, coffee, or water, depending on what will work best.
BREADS
Let’s cut to the chase: there’s no way to duplicate the flavors of wheat+yeast. But there are recipes that create products that can stand in for grain-based goodies…sometimes brilliantly. Here are a few I use, and I’ll add to the list as I try out more.
TACO SHELLS
- Crispy Cheddar Shells
- Crepes (for rolled tacos and enchiladas)
- Leafy Greens
- Coconut Wraps (check out Amazon)
PASTAS
To replace fettuccine and spaghetti, I use Kibon Foods’ “Healthy Noodles” and various fresh vegetable noodles. For lasagne “noodles” I use thin slices of fried eggplant or zucchini. I also like to use NUCO coconut wraps. They’re a perfectly-sized “lasagna noodle” for an 8″x8″ pan.
RICE, MAC & CHEESE, MASHED POTATOES
Both low carb “rice” and “mashed potatoes” are created by using the same ingredient: cauliflower! Cauliflower, when broken up into rice-sized bit by using a hand grater or food processor, adapts beautifully to stir fries and pilafs. On the other hand, when processed to a smooth “mashed potato” consistency, mashed cauliflower makes a delicious side dish or Shepherd’s Pie topping.
- Rice (Herbed Pilaf, Spicy Cajun-style)
- Rich Mashed Cauliflower (With Dairy, Vegan)
- Mac ‘N’ Cheese. Quicker version: Mac & Cheese
WAFFLES
I use my low carb waffle recipe for breakfast, of course, but they’re just so darn crispy, light and tasty, I use them for open-faced sandwiches and supper waffles, too, mounding some chili plus all the fixings. I love these crispy waffles!
PANCAKES
My Perfect Spice Pancakes, made with coconut flour, are a delicious non-grain alternative. You can even make them into chocolate or berry versions 🙂
MORNING CEREALS
All grain-based cereals are off the menu, so what to do when the desire hits? Forthwith, some ideas!