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Saturday, June 16, 2012

Back to Basics - Low or No Calorie Additives

Some of the many additives I use on a regular basis!
Like most of my readers, when I first began the Weight Management Program in Salem, Oregon it was Health One Meal Replacements only. Five a day, which is 800 calories. An additional 150 calories were available each day for additives - the dash of "this and that" added to the Meal Replacements to make them more palatable. But, I was determined to not use those extra 150 calories!

My first night I made the Creamy Potato Soup - plain. It was like a forced march across my tongue. The next morning I mixed the Vanilla Meal Replacement with water and some ice - not in a blender (which I've learned that for me is essential), I just stirred it up. Another forced march. My first thought was: How am I ever going to do this? My second thought was: Call Holly, my Health Counselor!

When I called, she encouraged me to explore various flavors and textures by using additives and different methods of preparation. So I did. What a difference it made!

Over the next month we will be going back to basics. My posts will offer simple and tasty recipes with low or no calorie additives. There will also be a post on Mastering the Math of Calories and Nutritional Values.

To get us started, here is a list of some of the many of the additives I use and their calories.

PLEASE NOTE: the calories below are based on the brands that I currently use. Brands vary - so read the label.

Drink Flavorings:

Alpine Sugar-Free Apple Cider Mix - single serving = 15
Coffee = 0
Crystal Light - single serving = 5
Nestle Fat-Free Cocoa - single serving = 20
Propel Sports Drink - single serving = 10
Sugar-Free Flavored Syrups = 0
Sugar-Free Soft Drinks - orange, grape, rootbeer, cream soda = 0
Tea = 0

Staples:
Baking Powder = 0
Baking Soda = 0
Bouillon – 1 teaspoon = 5
Butterbuds – 1 tablespoon liquid = 5
Cooking Spray = 0
Flavor Extracts – examples: vanilla, almond, peppermint = 0
Jello Gelatin – ½ teaspoon dry = 10
PB2 – 1 tablespoon dry = 23
Salt, Seasoning Salt, Pepper… = 0
Splenda = 0
Sugar-Free and Fat-Free Pudding dry – 1 tablespoon = 25
Unsweetened Cocoa dry – 1 tablespoon = 10

Seasonings:
Fresh Herbs (below are examples)
Basil, Sage, Thyme, Mint… = 0

Dried Seasoning, Spices and Herbs (below are examples)
Cinnamon, Nutmeg, Pumpkin Pie Spice… = 0
Chili Powder, Cumin, Basil, Poultry Seasoning… = 0

Dehydrated (below are examples)
Celery Flakes, Minced Onion, Minced Garlic… = 0

Seasoning Blends (below are examples)
Garlic Bread Sprinkle McCormick – ½ teaspoon = 10
Parmesan Herb Land O’ Lakes – ½ teaspoon = 5

Mixes (below are examples):
Gravy Mix McCormick – 2 teaspoons = 20
Meatloaf Mix McCormick – 1 tablespoon = 20
Pesto Mix McCormick – 2 teaspoons = 20
Taco Mix McCormick – 1 tablespoon = 20
Ranch Dressing Mix Hidden Valley - 1/4 teaspoon dry = 0

Condiments:
Mustard – 1 teaspoon = 0
Rice Vinegar Kikkoman – 1 tablespoon = 0
Soy Sauce – 1 tablespoon = 10
Sugar-Free Mrs. Butterworth’s Syrup – 1 tablespoon = 5
Sugar-Free Preserves Smuckers – 1 tablespoon = 10
Taco Sauce LaVictoria – 1 tablespoon = 5
Worcestershire – 1 teaspoon = 5

1 comment:

  1. I have started a weight loss program that uses Health One meal replacements. I found your blog through Pinterest. I just wanted you to know how awesome I think you are. I can already tell that your blog is going to be my main "go to" for recipes. Thank you for posting and for all your useful tips. Now, I am much more excited about this journey because of you!

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