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10 Substitute Ingredients for Lighter Cooking


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Veggies Galore
Think of meat as a garnish and vegetables as the main course. A heaping helping of fiber-rich beans will fill you up, too.
Think of meat as a garnish and vegetables as the main course. A heaping helping of fiber-rich beans will fill you up, too.
Robin MacDougall/Getty Images

It's no secret that many people don't consume the recommended two cups of veggies per day. One way for carnivorously inclined people to reduce the amount of red meat in their diets (and thus slash fat and calorie intake) is to replace portions of meat with mineral-, vitamin- and fiber-packed veggies. For example, a beef stew with half the amount of meat and double the vegetables that the recipe calls for is both healthier and heartier. Adding extra vegetables to casseroles, pastas and other recipes is a brilliant way to raise nutritional value while simultaneously producing a more filling product.

If your children are loath to eat vegetables, pureed veggies mixed in with sauces or casseroles add density and nutrients. These secret ingredients will be completely undetectable by picky eaters.


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