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How I lightened up recipes · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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  Music.
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  Hey, y'all. It is no secret in my weight loss program that one of the things
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  that I am most known for are my lightened up recipes.
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  So we have a library of over 100 recipes, we're pushing towards like 150,
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  that are lightened up and loved by all.
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  And so every three weeks, we release a new recipe.
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  And I will say it's probably one of my long, like my longtime clients,
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  once they get the weight loss method down, and they've been pretty successful,
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  like it's one of their favorite parts is waiting on the new recipes.
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  And I will say it is one of my favorite parts as well.
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  I love creating recipes that have the flavor that we love, right,
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  but also less of the calories and the fat and the carbs and things that we love.
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  So today I'm sharing my method to the madness in the kitchen with you so that
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  you can better understand how to take a recipe and make it lighter without sacrificing
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  the flavor that you love.
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  So this actually started for me as like, it was really just for myself.
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  Okay, you know, like I was running the weight loss challenges years ago.
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  So they were a little different format than they are now.
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  But still, we were we were in the thick of it with the weight loss challenges
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  and rocking and rolling.
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  And then just randomly, I would at home like decide, I would love to eat that.
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  But you know, I know it has like, you know, 1000 calories.
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  And so I wonder if I could lighten it up. And so I would just work in the kitchen
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  and try to figure out ways to lighten it up.
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  I mean, I have cooked, you know, since Jess and I got married,
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  I really like zoned in on learning how to cook well, but I wouldn't call myself a cook.
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  You know what I mean? Like I can cook decent, right? Back then I'd say I could
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  cook decent, but I just wasn't like amazing.
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  And so it took me some time to really kind of hash this out and play with ingredients
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  and Lord have mercy at the wasted food, right?
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  And so this started for me just out of my own.
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  Personal need or preference, you know, while I was trying to cook for a family,
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  things that they liked, but also stay within my limits for my nutrition.
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  And so as we went along with the weight loss challenges, I started sharing some of them.
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  And when I did, the ladies would try them and they were like,
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  Oh my gosh, you need to do more of this.
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  You need to do more of this. And so I really didn't put a whole lot of pressure
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  on myself until I really started to love it.
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  I mean, And I got so comfortable and so just excited with it.
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  And so that's when I added it as part of the program, the recipe library,
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  and the fact that we launch a new one every three weeks and all the fun things.
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  And so I am actively doing this every day or, you know, every every so often.
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  Now we are doing batches.
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  So if you follow me on social media, you know this, like we'll do recipe week.
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  And so I prepare them and I practice them ahead of time.
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  But then I have a photographer come in and take photos for like anywhere from
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  eight to 10 of them at once.
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  So I can do it all at once, get all the groceries. It is like absolutely crazy
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  town in my kitchen, y'all.
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  Like, oh, my kids are just like, what's for dinner? We have like 20 options.
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  You know, it's crazy for a few weeks, but it serves its purpose better.
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  I get a lot more done a lot faster that way. and my neighbors love it because
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  it's like a buffet after photo day.
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  And so again, yeah, it's just a big passion of mine. And so today I'm going
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  to tell you how I do this. Okay.
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  How I do this for my clients with the recipes that I just spoke about,
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  but also how I do it in our day to day.
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  Like if I find a recipe in a cookbook that sounds really good and I want to
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  just tweak it a little bit to make it healthier, to have it fit my macros, as everybody says,
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  or, you know, to have it, just lower the calorie content, but still enjoy like
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  that good, that good food. Okay.
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  And so my first, it's three steps I've got for you guys. And so the first step
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  is going to be to find a recipe that I know I like.
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  Okay. Listen to me loud and clear. Okay.
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  I do not ever. And I mean, I mean, I mean ever go to Google and search like
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  healthy recipes for weight loss.
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  Okay. Or like Pinterest, like weight loss recipe ideas.
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  Okay, y'all, this is going to give you some kind of like spinach,
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  quinoa, barley bowl or something crazy.
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  You know, every time you go and search that it's like you have to weed through
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  all the things that sound disgusting to find something that sounds decent that
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  your family or you might be willing to eat, right?
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  Whenever you put in words like that, healthy weight loss recipes,
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  you are going to trigger for the most part.
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  Super clean, whole food type recipes.
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  Now, there is nothing wrong with that.
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  Those recipes are probably delicious for a lot of people that have trained their palate that way.
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  But majority of my clients and majority of my listeners are women who be trying
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  to eat hamburger and french fries and poppy see chicken steal while also losing weight.
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  And so the first mistake is in the search, right?
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  Because just all those recipe ideas that pop up in front of your eyes can be
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  disheartening because it's kind of like this secret message that tells you like,
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  well, if you're not willing to eat quinoa mixed with spinach.
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  You know, then you're not gonna lose weight.
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  Okay, that's kind of the message we can receive from that type of search.
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  So that is one thing that I never do.
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  And so I get a lot of my recipe ideas from number one, when we travel,
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  y'all, I love, I've talked about it here multiple times, but I love to go with
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  Jess out of town for his work whenever I can, because I love to sit down at
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  a restaurant and just look at the menu and be like, what do they offer here?
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  And then what could I do to make this something, number one,
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  that could be served in a kitchen at home and number two, to be served at a
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  lightened up version in the kitchen at a home.
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  Right. and so I love to just think about food that
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  way when we're out and about but also I this is a oh I'm gonna be telling my
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  secrets today but I get like normal cookbooks like I don't go out and I don't
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  know I may have one like skinny type cookbook you know in my cabinet but I buy normal people.
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  Cookbooks but like the magnolia cookbook I will go to the library y'all my kids
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  love the library And if you don't know this, they have a whole huge section
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  of cookbooks in the library.
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  And Sarah Mason has kind of caught on to like what I do.
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  And I mean, she's very aware of the fact that I'm cooking all the time and stuff.
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  And so in the library, she's like, Mom, don't you want to see like,
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  don't you want to look at this one?
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  It says like healthy weight loss recipes, you know, or skinny recipes.
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  And I'm like, no, no, I don't.
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  I want to look at this one over here. It says Paula Deans. Yeah.
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  Or Southern Living volume 29 or whatever, you know, like those are the types
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  of cookbooks that I lean into because those contain recipes that actually sound good to me.
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  Okay. And I know that those also contain recipes that are more normal for most
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  like families like mine and more normal for my family's palate in general.
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  And so that is where I go, you know, and then from there, I,
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  you know, I first find a recipe that sounds good, you know, and then I start
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  thinking about, okay, how can lighten this up?
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  How can I make this fit for us so that we can still, you know,
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  enjoy it, but maybe cut, cut the calories back and, you know,
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  you know, make it, make it a better, healthier fit in our home.
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  And so again, I think that is just one of the biggest mistakes that people make
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  when they're trying to cook healthier or when they're trying to lose weight.
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  It's like You're searching for random recipes that match up to that goal for
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  you instead of saying, no, no, no, no, no.
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  We're going to try to like keep things as normal as possible around here food wise.
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  So like, how can we adjust our recipes or how can we adjust our meals that we
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  typically normally would have and still try to, you know, lose the weight?
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  Okay, because searching for random recipes that you would never choose to eat
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  otherwise, but just because you're on a weight loss journey,
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  you think, oh, I need to, you know, again, eat this quinoa, blah, blah.
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  Okay, that is, again, that is just going to set you up for...
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  Giving up for failing for looking at this journey as like a start and a stop thing.
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  Like I remember when we lost weight, and you know, mom made us all eat, you know.
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  Spinach salads, and, you know, whatever else nasty, you know,
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  for for weeks at a time before we eventually gave up and went back to having
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  the things we typically have, right?
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  Like we all can probably say that about about our childhood at some point.
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  And you don't want that to be how you live as an adult either.
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  Like when we're losing weight, this is how we eat. But when we're not losing
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  weight, we go back to how we would normally eat, right?
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  You want to create as normal of a experience while you're on your weight loss journey.
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  And that is how it sticks, right?
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  And so because y'all remember, like you still have taste buds on a weight loss journey.
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  Like just because you make up
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  your mind to lose some pounds doesn't mean that your taste buds go away.
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  And so you need to lean into that. That is not a, that is not something to be ashamed of.
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  That is not a problem that you still want things to taste good.
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  That is not anything to be like feeling a type of way about.
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  You should, you should just recognize like, yeah, I still have taste buds.
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  So I'm not going to force myself to eat this dry fish just because I'm trying to lose weight, right?
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  And so, okay, that's number one, finding a recipe that I know I'm gonna like.
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  So searching it out that way instead of searching like healthy recipe,
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  weight loss recipe, whatever, okay.
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  The next thing that I do is once I find the recipe, right?
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  So a lot of, and it's like, I will, when I plan out my recipes for my girls,
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  like for the, you know, upcoming recipe reveals, we'll kind of say,
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  okay, I'm in the mood for something tomato-y. I'm in the mood for a casserole.
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  I'm in the mood for, you know, a better breakfast option. Like I'm in the mood for X, Y, Z.
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  And so that's kind of how I lay it out, my searches, you know.
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  And again, it takes some time.
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  Y'all would be staying in the library forever sometimes, you know,
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  or, or, but luckily too, like when we're traveling or when we go to a restaurant,
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  I keep a long list of ideas.
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  And so my clients know, I'm always like, y'all send me any ideas for any recipes,
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  you know, cause I like to get my, my brain wrapped around it a little bit ahead of time.
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  Okay. So then though, once I have identified kind of the style of recipe or
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  the recipe that I want, I look at an example recipe.
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  Okay and I find the ingredients in
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  that recipe like like there you know there are some staple ingredients
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  that are gonna be in a recipe like if you're
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  gonna have a creamy dip it's likely gonna have sour
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  cream or cream cheese in it right if you're gonna have a southern style casserole
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  it's probably gonna have like cheese or Ritz crackers or a cream of chicken
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  soup in it right like there are certain things that that even across the board
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  whether the spices change whether the meat changes,
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  whether the flavors change just a little bit,
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  the ingredients are going to kind of be similar, right?
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  So I find the ingredients on that list that are higher in fat and higher in calories, okay?
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  And most of the time, these ingredients are kind of what make the dish, you know what I mean?
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  And so again, my brain is a little more trained for this, like to be able to
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  spot that that kind of ingredient, right?
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  But there's no reason that yours cannot get there too.
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  Okay. And the easiest way to do this, if you are wanting to really figure this
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  out for yourself at home, is to Google it.
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  Okay, like if you find a recipe in your cookbook, for instance,
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  that you just think, oh my gosh, my people would love this, but I bet it's high calorie.
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  Okay, go lime. It takes a minute because you're teaching yourself something,
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  right? Like it takes a minute.
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  If we want to learn something, if we want to progress in an area,
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  we have to spend a minute there, right?
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  But this literally like it's not but a few minutes and then you will have more
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  knowledge than you started with, right?
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  You go line by line down the ingredient list and Google search it.
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  So if it says, you know, ground chicken, okay, how much, how many calories about
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  are in ground chicken for a serving?
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  Okay, sour cream, how many calories are in that? You know, a cup of cheese,
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  how many calories, like you Google it and you look and you see and you'll be
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  able to realize real quick that the green onions have like five calories, right?
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  And the mayonnaise got like 500 calories, okay?
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  But it just gives you a better idea of
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  of how the math's mathing, how it's all stacking up when you put it all together
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  and serve it in a casserole dish, right?
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  And so from that, I will find, you know, the ingredients that I know to be higher
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  fat or higher calories, or even sometimes higher carbs, depending on what we're
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  looking at, and identify the ones that are going to add up quickly.
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  So some things are like butter, okay, that's going to add up quickly.
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  Heavy whipping cream, okay, cheese, if it's a sweeter dish, the sugar, cream cheese,
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  sour cream, any kind of sauces like barbecue sauce, ketchup,
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  mayonnaise, or like carbs, like the pasta, you know, if you're having noodles or bow tie or whatever.
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  Okay. And so I identify these things and I just kind of like put like a little
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  star bomb in my brain. You know, like these are the things we need to be working with. Okay.
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  Can't, can't cut back here. Cause that's what makes the flavor. Can't cut back here.
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  Cause you know, I just identify the things that I know are going to be the ones
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  that are contributing most to the higher calories. Okay.
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  And then number three is I work to reduce and replace it.
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  Okay. That's it. Okay. So like, if you are a member, if you ever have been a
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  member, you will notice that rarely do I ever completely remove one of the ingredients.
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  Okay. I like, y'all these
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  people out here who are like changing like
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  saying like oh my gosh it's it's crazy some
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  of the stuff that that people will say is like you know
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  this is a spinach dip with and then they'll just a healthy spinach dip and then
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  they'll just only have greek yogurt in it like no that is not a healthy like
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  that does not taste like spinach dip anymore you took out the cheese you took
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  out the mayonnaise like you took out all the good stuff you know and so it does
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  not then tastes like spinach dip.
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  It's the same with like cookies, you know, applesauce cookies.
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  Okay, you took out the sugar, you took out the flour, you took out all this
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  stuff that makes it what it is, right?
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  And so rarely will you ever see me completely remove one of the ingredients
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  that I feel are staples for the recipe. Okay.
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  So what do I do instead? Right. Because, you know, if you're like,
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  you're not going to take out the mayonnaise, Constance, then how are you making
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  it lighter? Okay. I keep the mayonnaise.
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  I just lower the amount and then I fill it in with something that is,
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  you know, lower calorie. Usually it's a higher nutrient type food,
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  but it keeps the it keeps the flavor.
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  OK, a really good example of this. And I'm going to give another example here
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  later in a minute. But I have a corn dip recipe on our app.
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  OK, and like my family loves corn dip.
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  OK, and so this this recipe was actually a family recipe.
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  I mean, we do it for like all of our gatherings. Right.
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  You know, especially in the summertime. And so corn dip is just one of those
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  things for my family that was just going to happen one way or the other.
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  And so I decided, hey, let's make it lighter.
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  Okay. And so trying to find the recipe in my app right now as we speak,
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  I felt like this would be a really good one to talk about. Okay.
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  So corn dip, if you're a traditional corn dip maker, then you know it contains
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  mayonnaise and sour cream.
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  Okay. That's like the base of it. Right. And then you add the corn and the chilies
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  and the jalapenos and whatever else you want to add. Okay.
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  So for my corn dip, we kept the mayonnaise.
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  Okay. We turned the sour cream to light sour cream and we just,
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  we kept the mayonnaise, but we reduced it and then matched it with Greek yogurt.
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  Okay. So while, while we added that Greek yogurt to give it more filling,
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  to give it more like it, the Greek yogurt, when you put it in there, it takes up more space.
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  And then per cup of Greek yogurt, there's way less calories than per cup of
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  sour cream or per cup of mayonnaise, okay?
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  And so by adding that Greek yogurt in the mix, we reduce the overall calories per serving.
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  Dramatically. Okay. But I still, and you should have seen me in the kitchen on this one, y'all.
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  I still kept enough mayonnaise and enough sour cream in there to make sure it tasted right.
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  Okay. And sometimes that's a battle, you know, cause I'm like,
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  Oh, well, nutritionally, I'd love to see, you know, only two tablespoons of
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  mayonnaise in here because that would make the calories weight way less.
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  But then you taste it and you're like, Oh no, no, no, no, no.
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  It's got to have more because it doesn't taste right yet.
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  But two, a lot of the higher fat, higher calorie ingredients like this have a strong flavor.
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  And so that works in my benefit because then I can, you know,
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  I can get away with having a lower amount of that food item,
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  but its flavor still shines through, you know.
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  And so that corn dip was just a good example of how to just kind of make room
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  while adding a little bit of a lower calorie,
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  higher protein in this, in this circumstance ingredient to then give you the
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  flavor and the taste and the enjoyment of your corn dip, you know,
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  on, on a hot summer day with dramatically less calories and fat in this scenario. Okay. And so.
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  Some other things that I have done in the past is, besides the Greek yogurt,
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  is I will do milk mixed with cornstarch.
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  So like heavy whipping cream, you know, is necessary for some for some dishes
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  to make it thicker, right?
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  And so but cornstarch will do the same thing if you mix it with milk or if you
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  mix it with half and half, it'll thicken whatever you're working with.
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  I will use a lower fat cream cheese or a lower fat sour cream,
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  okay? Or sometimes like with cheese, because I love a, y'all, I love a real cheese.
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  Like I do not like the reduced fat shredded cheese for the most part.
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  And so sometimes I'll just reduce the amount of cheese.
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  Because a lot of times you can get away with a little bit less without even knowing it.
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  And then same with like butter and oils. You can reduce that amount and it's
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  hardly noticed, you know, or if not noticed, not notice at all.
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  So you would never know by tasting it, right?
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  And all it is is just being a little more mindful as you're fixing it, you know?
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  But you would never know by tasting it. But the nutrition facts look so much
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  better because a tablespoon of butter is 100 calories.
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  So if you can cut a couple tablespoons of butter, you have just cut so many
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  hundred calories, right?
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  And so just being mindful of how all that can work together.
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  So if you had butter in a dish, you could reduce that down.
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  If you had cheese in a dish, you could just reduce it a little bit and then
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  you would save yourself.
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  Like it would put you probably in a better range for, you know,
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  a lighter meal, but that was still filling because whatever,
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  you know, you may have had, you know, potatoes in there or some kind of meat
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  in there. And so all the, all the.
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  Quote, meat and potatoes, you know, for example, what is that?
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  Definitely pun intended, are still there giving you that filling dish that you are creating.
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  Okay. And so one example that I have here, and I've actually got a link for
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  you in the show notes for this one, or in the description for this one is our
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  million dollar spaghetti.
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  Okay. So the million dollar spaghetti was a big, I guess it was like a big TikTok
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  trend. I don't know, but because I don't have TikTok, but my neighbor actually
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  sent it to me and she made it for me and it was so dang good, y'all.
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  But I ran the nutrition on it because I was like, this is so rich and this is
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  so good. And I don't even want to know.
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  I don't even want to know the calories in this, right?
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  And so I ran the nutrition on it and y'all for a serving of this standard TikTok,
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  whatever million dollar spaghetti.
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  It was about 871 calories per serving and 56 grams of fat.
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  Okay. 56 grams of fat and 57 grams of carbs. Okay.
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  And so, excuse me, I was determined to lighten this up. Okay.
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  And so I had already created a, at this time, I had already created a lighter alfredo sauce. Okay.
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  And so I simply went in and used my lighter alfredo sauce instead of the TikTok.
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  I think TikTok, like you kind of created your own alfredo by using heavy whipping
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  cream and butter and Parmesan.
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  And so I, I used my alfredo sauce, which is half and half mixed with cornstarch and some milk. Okay.
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  And then just a little less cheese. I mean, it was it and yeah,
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  you have to cook it, you have to let it simmer until it thickens correctly.
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  Right. But it's my gosh, you can hardly tell the difference. Right.
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  And then I made the million dollar spaghetti with a little less mozzarella in there.
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  And I used turkey sausage instead, the regular sausage.
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  And I was I did picked a certain spaghetti sauce just because some spaghetti
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  sauces add up more than others and so I just found a lower you know sugar lower
• 23:33
  calorie spaghetti sauce but it still tasted wonderful and y'all I reduced this
• 23:38
  million dollar spaghetti from 871 calories per serving to.
• 23:44
  363 calories per serving,
• 23:46
  Okay, down at 17 grams of fat and 29 grams of carbs.
• 23:51
  Okay, that, and it's like a meal.
• 23:55
  Like it's got the meat, it's got the spaghetti, it's got, you know,
• 23:57
  that's what you serve. You could put some green beans on the side if you wanted to, but you are done.
• 24:02
  And it's filling and it's delicious.
• 24:04
  And you don't feel like you are eating some kind of skinny quinoa,
• 24:09
  barley, spinach dish that you found on Pinterest, right?
• 24:13
  But you are still eating a really great, you know, amount of calories.
• 24:19
  Fat, carbs, and protein for a meal and enjoying yourself, right?
• 24:25
  And so I'm going to link that recipe for all of you guys who want it because
• 24:30
  it is one of our favorites for sure in the membership.
• 24:34
  And, you know, I want you to see how easy and how delicious it can be to just
• 24:39
  make a few changes, but still feel like you are truly enjoying your meals.
• 24:44
  Okay. And then the last little bit that I have is just remembering to stick
• 24:47
  to the portion size. Okay.
• 24:48
  And this can be the biggest deal for so many of us is like, we think we're eating
• 24:53
  good. We think we're making good choices.
• 24:54
  We looked at the nutrition on this recipe that we found and it said it was,
• 24:59
  you know, pretty low calorie, but like you ate three servings of it.
• 25:03
  You know what I mean? And you may not have even realized it.
• 25:05
  So learning how to look at the serving size,
• 25:08
  understand what that means when you are looking at your finished dish that you
• 25:12
  have cooked and knowing like, okay, I am truly eating within my serving size
• 25:18
  so that, you know, it doesn't feel like, oh,
• 25:21
  you know, we can't have like for hamburgers. I think I mentioned earlier, hamburgers are.
• 25:25
  A really great option, like a lean beef hamburger for dinner.
• 25:30
  Like if you want to have a salad or some kind of green roasted green veggie
• 25:33
  on the side, like there is nothing wrong with that, right?
• 25:36
  But it's when we choose hamburgers with French fries, and we kind of put a ton
• 25:41
  of mayonnaise on it, like it's that kind of thing that can make or break it
• 25:45
  for you being able to stay within your window of your calorie allotment.
• 25:50
  So just paying attention to that paying attention to the portion size,
• 25:52
  paying attention to the condiments, paying attention to what you pair with the
• 25:56
  main dish to make sure that it all shakes out well, you know, in the wash, so to speak.
• 26:02
  So I hope this episode was helpful for you to better understand how I do it
• 26:07
  and to encourage you to try to do it, even if it's just one ingredient,
• 26:11
  y'all, one little ingredient switch, maybe just,
• 26:14
  my go-to one truly is if it calls for mayonnaise, I reduce it and add a little
• 26:18
  bit of Greek yogurt most of the time,
• 26:20
  depending on what the ingredient is, or switching to that reduced fat cream
• 26:25
  cheese or sour cream, or just cutting back the butter.
• 26:30
  Like if there is a recipe that I make that is not mine already,
• 26:34
  I can guarantee you that I will cut back the butter and ain't nobody noticing
• 26:38
  and ain't nobody mad about it. Okay.
• 26:40
  So as we wrap up this episode, I hope you have learned something today.
• 26:46
  And as always, y'all make sure to say grace.
• 26:49
  Thank you for listening to today's episode of Say Grace podcast.
• 26:52
  Music.
• 26:54
  If you enjoyed it, it would mean the world to me if you left me a five-star review.
• 26:59
  Also, make sure to follow the show so you don't miss another episode.
• 27:03
  Plus, if you're interested in learning more about losing weight and eating the
• 27:07
  foods you love, make sure to subscribe to my email.
• 27:10
  Music.