Food Swap Recipes

Certified clinical nutritionist and author of P.I.N.K. Method, Cynthia Pasquella, shares her recipes for cutting the C.R.A.P. (Caffeine, refined sugar, alcohol and processed foods) out of your diet.

Piña Colada with a Side of Green
Drink this in the morning instead of coffee for a healthful pick-me-up! This beverage contains dates, which boost energy and lower cholesterol due to their high fiber content. Kale and spinach keep you full, and pineapples and mangos are high in vitamin C, which also promotes energy.

Ingredients:

• 1/2 cup coconut milk
• 1 cup coconut water or filtered water
• 2 handfuls spinach
• 2 kale leaves
• 1 cup mango
• 1 cup pineapple
• 1 banana
• 1 pitted date

Directions:

Add all ingredients to a blender, blend for two to three minutes and enjoy!

Simple Sexy Spaghetti Sauce
Pre-made spaghetti sauces can contain an unhealthy amount of added sugar. Try this simple recipe for a zero-sugar-added spin to your next pasta dish.

Ingredients:

• 2 tbsp olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1 tbsp oregano, dried
• 1 tbsp basil, dried
• 28 oz can zero-sugar-added diced tomatoes
• Salt and pepper to taste

Directions:

In a medium-sized skillet, heat olive oil over medium heat. Add the onions and garlic and sauté until the onions are transparent. Add remaining ingredients and simmer covered for approximately 35 minutes. Add salt and pepper to taste. Serve over whole grain spaghetti.

Mint Julep Mocktail
Mint has been shown to relax muscles and reduce anxiety, similar to the effects of one glass of wine.

Ingredients:

• 2 tbsp water
• 1/2 tbsp honey
• 1 1/2 tsp fresh mint leaves, chopped
• 1 cup crushed ice
• 1/4 cup prepared lemonade (lemon, agave nectar)
• 1/2 cup of freshly-juiced lemon juice (usually 2-3 lemons)
• 1/2 tsp of agave nectar (amount may be adjusted depending on taste)
• 3 cups of water
• Fresh mint sprigs for garnish.

Directions:

Mix ingredients in pitcher and adjust sweetness with agave nectar if needed.

I Can't Believe I'm Eating Chicken Nuggets on a Diet!
Chicken nuggets at some fast food restaurants are not completely made of chicken meat. Chicken skin, organs and several types of flour, starches and oils are packed into the product, increasing its calorie and fat content by up to 50 percent! Try this chicken tender recipe for a healthy source of lean protein and monosaturated fat.

Ingredients:

• 1 oz raw pecans
• 1/4 cup whole wheat flour
• 1 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp dry mustard
• 1/4 tsp salt
• 1/8 tsp freshly ground pepper
• 1 lb chicken tenders, tendons removed

Directions:

Preheat oven to 475 degrees Fahrenheit then coat a wire rack with cooking spray (over the sink or take it outside to spray) and place it on a baking sheet.

Place pecans, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor. Process until the pecans are finely chopped and the spices are mixed throughout. Transfer the mixture into a large freezer bag.

Place chicken tenders into the bag, seal tightly, leaving some air in the bag, and shake the bag, turning it upside down and around, until the tenders are evenly coated. Place the tenders on the prepared rack.

Bake the chicken fingers until golden brown, and juices run clear, about 12 to 15 minutes.

Source: P.I.N.K. Method