Cauliflower Instead of Potatoes
The Swap: Potatoes are full of simple carbs that cause an unhealthy spike in blood sugar. Instead of mashed potatoes, try steaming fresh or frozen cauliflower, adding a bit of butter (the kind from cows raised on pasture is the healthiest), a bit of milk, and puree.
Carbs Avoided: 30 grams per cup
More Health Perks: Cauliflower is from the cruciferous vegetable family. People who ate just four servings of these vegetables a week slashed their risk of dying by 26 percent, according to Johns Hopkins researchers.
Read More: The 8 Best Foods to Buy at Farmers’ Markets
Photo: Mitch Mandell