Amazing Tastes While Cutting Calories and Fat Grams

We are all constantly fighting the Battle of The Bulge. As we get older, the fight becomes harder. There is one inescapable fact; 3,500 calories equals one pound of weight. There are so many hidden calories that we don’t think about.

Julie Andrews sang about “a few of her favorite things” in the Sound of Music. I am going to give you re-workings of recipes for a few of your favorite things to help you fight that battle. Once you read through my recipes, you can do the same thing by using your creativity and your imagination. Let your “inner child” come out to play. While that “inner child” is playing, ignore your mother’s admonition about not playing with your food.


I got deathly ill from spoiled mayonnaise when I was 16. I vowed to avoid it in the future. While you may not have gotten sick from mayonnaise, it is sickening what mayonnaise does to your diet. Mayonnaise has a whopping 100 calories per tablespoon. You can substitute non-fat sour cream or low fat for any recipe calling for mayonnaise on an equal basis. What is not equal is the calories. A tablespoon of low fat sour cream is 15 calories and a tablespoon of non-fat sour cream is 10 calories verses the 100 calories for mayonnaise. Here are just a couple of recipes to get you thinking. Creamy salad dressings are made using a mayonnaise base. It is 100% fat of consisting of oil and egg yolks. My recipe gives you that satisfying creamy consistency for a fraction of the calories.


1 cup non-fat sour cream

1 tsp garlic powder (not garlic salt)

1 tsp onion powder

1-3 ozs of skim milk


Put the sour cream in a mixing bowl, add the powders and the milk a little at a time whisking constantly until you get the satisfactory creamy consistency that you desire. In truth, a serving of salad dressing is 2 tablespoons, but few people actually stick to 2 tablespoons. It is more like 4-6 tablespoons. If you split the difference and say use 4 tablespoons, my recipe comes in at 40 calories whereas the regular dressing can weigh in at as much as 400 calories. If you have a salad every day, that can mean 2,800 calories. Kinds of defeats the diet plan doesn’t it?

Most people love potato salad, especially southerners. This is a typical southern recipe substituting the one half cup mayonnaise for an equal amount of sour cream. You really won’t taste the difference.


4 medium russet potatoes cut into small cubes

one fourth cup sweet relish

1 green onion finely chopped

2 tsp salt

1 tbsp celery seed

2 tbsp prepared mustard

One half cup non-fat sour cream

2 hardboiled eggs finely chopped


Put about a quart of water into a large pot and bring the water to a boil for the potato cubes. Put a second sauce pan of water on the stove, place the two eggs in the water and turn heat on and bring to a boil. Once boiling, turn off heat and place a lid on the pot and allow eggs to set in hot water for about 15 minutes. Rinse eggs in cold water to cool. Crack and peel egg and chop. The potatoes should also cook for about 15 minutes but in rapidly simmering water. Drain the potatoes but do not rinse. Put in the fridge for about one half hour to an hour to chill. Fold in the remaining ingredients and chill for at least 4 hours. This is a great recipe to serve at a picnic. You don’t have to worry about the salad spoiling because the sour cream does not spoil when it gets warm. By making this easy substitution that no one will notice, you save a whopping 175 calories per portion. This recipe serves 4. You can double it to serve 8.


Recipes for Buffalo Hot wings call for about equal mixes of melted butter and hot sauce. Most all of the recipes call for a stick of butter. That is a whopping 800 calories. Not only that, it calls for deep fat frying the wings first. This not only adds additional fat grams but seals the chicken fat inside the wings. My recipe eliminates the frying and the butter.

16 wings about 3 lbs

One half cup Kraft Barbecue Sauce

2 tbsp hot sauce mixed in the sauce


Put wings on a sheet pan lined with aluminum foil. Bake at 350 for 45 minutes. (This allows the chicken fat to render off rather than sealing it in with frying. Chicken fat is also 100 calories per tablespoon. Mix the barbecue sauce and the hot sauce thoroughly and brush on the wings. Turn heat up to 450 for 15 minutes to crisp up the wings. Remove when crispy but don’t allow the sauce to burn. This serves 4 as an appetizer. The buffalo wing sauce with the butter is adding another 800 calories or 200 calories per person. The Kraft sauce at 39 calories per 2 tablespoons only adds 39 calories and it tastes just as good, many have claimed that they taste better; definitely not as greasy. Many people have asked me for my recipe because they liked it better. Imagine 161 fewer calories and it tastes better.


1 8 oz fat free cream cheese

1 16 oz box confectioners sugar

1 tsp vanilla extract


Mix slowly at first and gradually increase speed of mixer. Beat until creamy and frost cake

This recipe uses non-fat cream cheese which contains only 224 calories. If you used conventional frosting recipes typically calling for one half cup butter or shortening you are looking at 906 calories for shortening and 814 for butter. Most people like the taste of cream cheese frosting better than conventional icings. If you slice the cake into eight slices, you are looking at over a 100 calories per slice for conventional icing verses 28 calories for the cream cheese icing.

I encourage you to begin to watch calories and look for ways to reduce those calories. The figure that you save is not only your own, but that of your family. I am sure that most of you are just as smart as I am if not more so. Put that imagination and intelligence to work to eat and cook better. If I can do it, so can you.

John Wilder is a marriage, relationship and sexual coach.  He helps people either on the phone or on Yahoo IM.  This enables you to maintain anonymity.  He offers help also by posting informational articles that can help you in your relationships.
He has a degree in Behavioral Science and Bible.  He has additionally attended graduate school for Clinical Psychology and attended Nursing School as well.  He deals holistically with all 3 aspects of our being: mind, body and spirit.
He can also be followed on his blog
you can also contact Mr Wilder on his private email address

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