The crunch of a salty potato chip. The crispy finger-licking heat of a chicken wing. The first frosty sip of beer after a long day at work. Is your mouth watering yet?
It sucks that traditional “guy” foods tend to be packed with fat, carbs, and salt. We all know that too much of a good thing can add up to a Buddha belly, but tasty snacks for men don’t have to be bad for you. Healthy snacks can be delicious, too!
For a quick and simple food reboot, check out these 5 smart food swaps that satisfy cravings without sacrificing taste.
1. Whole-grain bread instead of white bread
If you eat white bread, you’re getting about as much nutrition as chewing on a piece of cardboard. OK, it’s not that bad, but white bread is stripped of a lot of nutrients before it’s even baked. Avoid the white stuff and grab a loaf of whole-grain bread.
2. Club soda instead of pop
Avoid a sugar crash! Pop goes down smooth at lunch, but it packs as much sugar as a Mr. Big candy bar. Try calming your carbonation cravings with fizzy club soda instead.
3. Nuts instead of potato chips
Potato chips are a guy’s go-to salty snack. So kick the chip habit by replacing them with salted almonds or cashews. Nuts contain healthier fats and more fibre and nutrients than potato chips, so you can eat less and feel full longer. It’s just another awesome example of what smart food swaps can do!
4. Chicken fillet instead of chicken wings
To cut your fat intake, swap chicken wings for homemade chicken strips. It’s super-easy:
Slice a raw boneless chicken breast into strips.
Crack an egg into a bowl and whisk it up.
Dip the strips into the egg, and roll the strips around on a plate covered in a mixture of flour and breadcrumbs (about one tablespoon of each).
Lay the strips flat on a pan that’s been greased with cooking oil, and then bake ‘em at 425 degrees for 20 minutes or so.
Once your chicken strips are fully cooked, lather ‘em with your favourite hot sauce if you’re craving some heat. With less than half the fat of chicken wings, you’ll get your hot wing fix without inflating your spare tire.
5. Avocado instead of mayo
This one’s too easy to pass up. Upgrade your burger with some peeled and sliced fresh avocado, or zesty guacamole instead of fat-heavy mayo.
Do you know any other healthy food swaps that kick all kinds of butt? Feel free to share them in the comments below!
This article was originally published on January 26, 2015.
Are you trying to snack healthier? If so, we’ve got your back!
Replacing unhealthy foods with healthy ones is an easy way to lose weight and feel better
So many complicated diet plans, so little time. That’s why food and drink swaps work so well for dropping pounds. Every time you reach for any of the fatty, sugary or doughy foods and beverages listed below, simply swap it out for the healthier alternative. In every case, option B is just as tasty and satisfying, and choosing it will make a big difference to your waistline and your overall health in the long run.
Whole-grain bread instead of white bread
White bread is stripped of a lot of nutrients before it’s even baked. Whole-grain bread, on the other hand, is still full of bran and germ, which contain vitamins, minerals, healthy fats, protein, and fiber.
Club soda instead of pop
Drinking just one can of pop accounts for nearly all of your recommended daily intake of sugar. Club soda has the same satisfying fizzy taste, but without the empty calories. For some added zing, squeeze in some citrus juice.
Nuts instead of potato chips
Kick the salty, fatty chip habit by replacing them with almonds or cashews. Nuts contain healthy fats and more fiber and nutrients than potato chips, so you can eat less and stay full for longer.
Are you trying to snack healthier? If so, we’ve got your back!
It’s barbecue season. Do you crave that smoky flavour, but want to maintain a healthy diet?
You can have both with our grilled broccoli recipe. Crunchy, delicious, grilled to perfection… you’ve never had veggies like these before!
And broccoli is high in calcium, too. Eating broccoli is an excellent way to prevent osteoporosis in men, a disease that affects bone density and increases the risk of fractures. Maintaining a healthy diet as a young adult helps reduce the risk of developing problems related to osteoporosis later in life.
Want to avoid fractures? To the grill, fellas!
You will need:
1 tablespoon vegetable oil + extra for the grill
2 large broccoli heads (1 cm trimmed off the end and stem peeled)
1/4 cup grilled peanuts, coarsely chopped
A handful of fresh basil, chopped
Pinch of salt
1/4 cup fish sauce (available in grocery stores)
2 tablespoons brown sugar (light or dark)
2 tablespoons fresh lime juice
Preheat your gas or charcoal grill. Using tongs and an oil-soaked cloth, wipe the grill with oil to prevent food from sticking.
Combine fish sauce, brown sugar and lime juice in a bowl and blend or whisk until sugar is dissolved.
Cut broccoli heads into 8 cm florets, leaving stems long. In a large bowl, toss broccoli and oil. Add a pinch of salt. Toss again.
Cook broccoli on the hottest section of the grill. Turn over occasionally until tips are blackened and florets are al dente (which means cooked and firm – still has some crunch). Remove from heat and transfer to a serving dish.
Pour seasoning over the broccoli. Garnish with chopped peanuts and basil. Add salt to taste.
Maple is truly the pride of Canadians; its leaf is our emblem, and its syrup delights our taste buds.
Canada is the world’s main maple syrup producer, accounting for over 70% of the market. Maple products are even offered as diplomatic gifts to foreign dignitaries. It’s not for nothing that we say “as Canadian as maple syrup”!
But apart from maple syrup’s smooth taste and its undeniable contribution to the Canadian economy… did you know that maple also has incredible health benefits?
Maple syrup has a lower glycemic index than sugar. That means that it increases your blood glucose level less than refined sugar or corn syrup does. If you replace sugar with maple syrup, your pancreas won’t have to work as hard and will therefore tire less. Ultimately, this may reduce your risk of developing type 2 diabetes.
Maple syrup and maple water contain polyphenols. These antioxidants help reduce the risk of developing cardiovascular disease and help prevent obesity.
Quebecol, a molecule that is only found in maple syrup, was named for Quebec – the Canadian province that produces the most maple syrup – and has anti-inflammatory properties. Discovered in 2011, researchers are still investigating this molecule, but in the long term, it could be used to counter joint pain. Why not have a sweet taste of syrup and a big glass of maple water to help with back pain?
Provided that you stocked up in spring during your visit to the sugar shack, now is the time to make yourself some healthy treats using maple syrup. Here is a super easy recipe for banana crepes that you can cover with golden nectar.
With cooler weather fast approaching, wouldn’t it be nice to take a cruise around the Mediterranean? If that’s not on your agenda anytime soon, at least you can experience a taste of it with a salad that’s native to the region. Not only is it delicious, it’s really good for you too!
1 cup cherry tomatoes, halved
4 cups arugula (Also known as salad rocket. It’s a leafy green herb that’s part of the mustard family.)
One 15 ounce (425 grams) can chickpeas (garbanzo beans), drained and rinsed
2 tbsp. dried oregano
3 tbsp. olive oil
2 tbsp. red wine vinegar
1/4 cup pine nuts, toasted (Toasting releases and intensifies the rich flavour. It’s easy to do: Spread the nuts on a baking sheet and bake at 375°F, until golden brown, for about 5 minutes.)
Cheese: 10 small Bocconcini balls or Mozzarella balls, halved
1/2 small red onion, thinly sliced
10 black pitted olives, sliced
Ground pepper, to taste
In a small bowl or jug, whisk together the dried oregano, ground pepper, olive oil, and red wine vinegar.
In a large salad bowl, combine arugula, cherry tomatoes, chick peas, cheese, and red onion.
Pour dressing over salad and toss to combine.
Serve topped with pine nuts.
Serves 4 as a side dish or 2 as a main course. Kalh Oreksh! (That’s Greek for bon appetit. Now you know!)