Amount of Food

[tnickel]

I’m new also, on the 14 day plan when it lists a food (hummus) that you dont care for, can you substitute something else in that same catagory? But then how much do you eat – a serving size?

[Ossie-Sharon]

Hummus is in the legumes category, but it is also a spread, so you can substitute with something like nut butter, or make your own spread with black beans and some seasoning, i.e. a few drops of mild tabasco sauce, depending on your taste.

[Ossie-Sharon]

Yes, there can be substitutions with the menu planner. It is good if you can match the food group and serving size, and best if you can also be sure the substitution is something healthy and not processed. The Trim Down Club is not intended to be overly strict, but it is based on certain health-oriented principles that have been shown to lead to success.
If you have any questions regarding specific substitutions, i.e. how to figure out a portion size, please feel free to ask here.

[judygab]

I would love your recipe for Spich squares.

[judygab]

I would love your recipe for Spinich squares. I make a favorite from a cookbook but would appreciate a healthier version.

[TrimDownClub]

Healthy Spinach Squares
19 cups (2 bunches) fresh spinach, rinsed and chopped
1 cup SWG (sprouted whole grain) or quinoa flour
1 cup organic skim or raw milk
1 white onion, chopped
1 Tbsp. fresh garlic, chopped
3 omega-3 or free-range eggs
1 cup (8 oz) low-fat feta, raw, or goat cheese
1 tsp. baking powder
Preheat your oven to 350°F. Spray a 9×13-inch baking dish with non-stick spray.
Place the chopped spinach in a large pot with a steaming apparatus, and fill with water up to the bottom of the apparatus. Steam for about 5-10 minutes, or until wilted and tender but still very green.
In a large bowl, combine all ingredients and blend well.
Pour the mixture into the prepared baking dish, and bake for 35 minutes.
Cut into 16 squares and serve immediately, or keep well-chilled to reheat as desired.

Per Serving: 1 Carb, 1-2 Protein, 0 Fat
Preparation Time: 5 minutes
Cooking Time: 40 minutes
Difficulty Rating: 1
Serving Size: 1-2 squares
Serves: 8-16

[Author]

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