Curb That Craving: Fast Food Has Met Its Match!

By: Natalie Donvito, VCUHS Dietetic Intern

We all have been there-craving a juicy cheeseburger with a side of fresh French fries; maybe even some onion rings or a chocolate ice cream treat to top it off. But what about all of the additional calories, fat, sugar, and salt that make these delicious foods less desirable? 

Well, worry no more—here are some of your favorite fast food items with a healthier spin, so you can satisfy your cravings and fuel your body with a nutritious meal!


Bacon Cheeseburger, meet the California Turkey Burger:

Photo from McCormik

• Replace a ground beef patty with a ground turkey patty. Turkey is a leaner meat, and is still great at holding flavor and moisture! 
• Switch the white bun for a whole wheat bun. Whole wheat provides is nutrient-rich and provides additional fiber. 
• Trade out bacon slices for avocado slices. Unlike bacon, avocados contain healthier fats that, when eaten in moderation, can help lower your cholesterol. 
• Replace high fat American or Cheddar cheese, with a slice of low fat Swiss cheese. Low fat Swiss cheese packs a similarly strong flavor with a fraction of the calories, fat, and salt. 

Deep Fried French Fries, meet the Golden Baked French Fries:

Photo from Seeded at the Table

Trade out french fries cooked in oil with french fries cooked in the oven. When potatoes are deep fried, they lose moisture and soak up the oil that they are being cooked in. Avoid all of that extra fat and calories by baking french fries in the oven. Cut down on the sodium by using a sodium-free seasoning, such as dried herbs.

Golden Baked French Fries (1 serving):

Materials: Oven, knife, cutting board, mixing bowl, cookie sheet, tin foil

Ingredients:

• Cooking spray 
• 1 large potato* 
• 1 tablespoon olive oil 
• ½ tablespoon Italian seasoning. 

*WIC-approved items 

Directions:

1. Pre-heat oven to 375°F. 
2. Line cookie sheet with tin foil and spray with cooking spray. 
3. Slice potato into French fry sized pieces using the knife and cutting board. Place French fries in mixing bowl. 
4. Add olive oil and Italian seasoning and toss until well mixed. 
5. Spread in even, single layer onto lined cookie sheet. 
6. Bake in oven for 20 minutes. 
7. Flip fries and return to oven. 
8. Continue to bake ~20 minutes or until golden brown. 
9. Remove from oven & allow to cool slightly before serving. 

Beer Battered Onion Rings, meet the Sautéed Onion & Green Pepper Medley:

Photo from Grilling24x7

Similar to the French fries, deep fried onion rings are filled with excess oil, and with even more calories coming from breading. Replace this high calorie, high fat snack with a healthier side of fresh sautéed onions and green peppers. You could even add them to your California Turkey Burger!


Sautéed Onion & Green Pepper Medley (1 serving):

Materials: Stove top, skillet, knife, cutting board

Ingredients:

• ½ medium onion* 
• ½ green bell pepper* 
• 1 tablespoon olive oil

*WIC-approved items

Directions:

1. Slice onion and bell pepper lengthwise into strips using knife and cutting board. 
2. Warm olive oil in skillet on medium-low heat on stove top.
3.  Add sliced onion and bell pepper to skillet. 
4. Increase to medium-high heat and stir frequently until onions begin to turn translucent in color.
5. Take off heat & allow to cool slightly before serving.

Chocolate Ice Cream Treat, meet the Ultra Creamy Chocolate Peanut Butter Yogurt:

All of the fast food chains have them—soft serve ice cream or milkshake combinations that are delicious, but not entirely nutritious. Instead, enjoy a homemade, creamy chocolate yogurt with a peanut butter twist that is sure to entice your taste buds without the added sugar, fat, and calories. You can enjoy the treat by itself or try it as a dip with sliced apples!


Ultra Creamy Chocolate Peanut Butter Milkshake (1 serving):

Materials: Mixing bowl, whisk.

Ingredients:

• 1 single serving container vanilla Greek yogurt (~5 ½ oz)
• ½ tablespoon cocoa powder
• 1 tablespoon creamy peanut butter*

*WIC-approved items

Directions:

1.  Empty yogurt into mixing bowl.
2. Add cocoa powder and peanut butter and whisk together until well blended.
3. Serve immediately or cover and return to refrigerator.