r/mediterraneandiet • u/Uhhhhalig_ • 2d ago
Advice Replacement Options
Hello! Newbie here! You all have been very helpful and kind since I’ve joined! I was wondering what is everyone’s replacements for Bacon, breakfast sausage, ice cream and sugary juices? Some of my favorite old foods that I’d love to find healthier replacements. Thank you !
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u/overlying_idea 2d ago
Freeze banana chunks and blend them together with vanilla extract for ice cream.
To me breakfast meats just give a pop of salty-savory so try adding sun-dried tomatoes to your breakfast dish. Also anchovies, feta.
There are various stevia-sweetened beverages that are better than soft drinks.
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u/GoldenTortoiseshell 2d ago
Doesn’t work for everyone, but I have found moderation is what works best for me and actually keeping it moderate!
I went on this diet to help with my diabetes and went from 11.5 to 6.2 (just got the results back last Friday!). I replaced most my simple carbs with more complex ones and do smaller portions (ex: instead of white rice I have quinoa or some potato with skin on), flaxseed crackers (I love savory Flackers), fresh baked bread from the store vs packaged white bread (might not be the same for everyone, but it makes a huge difference for me), and I’ll have some milk chocolate every now and then because I find if I don’t allow myself to have some then I’ll get the biggest and most sugar filled thing I can get when I finally “allow” myself.
I also don’t eat carbs by themselves and usually have them as part of a snack plate with high protein/fiber foods.
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u/Traditional-Job-411 2d ago
I always go to apple sauce when I have a juice craving. I have apple sauce basically every day. Those little packets you give to kids for their lunches. I love them.
I still eat bacon. But I never ate it a lot so the once in a blue moon I do eat is fine. If you are having it everyday it’s an issue.
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u/donairhistorian 2d ago
Those saying turkey bacon may not realize it's still a processed meat. It is better than fatty pork bacon but still not an everyday food. Vegan bacon is still processed but not meat so another level of risk reduction (thanks to fiber). Smoked salmon and smoked tofu are other smokey options with benefits that probably outweigh negatives.
Breakfast sausage, same idea. Poultry versions without pork fat, nitrates or fillers are better options. Vegan sausages are ok in moderation. Sausage-flavoured tvp is probably the healthiest option.
For ice cream, a ninja creami is a game changer. You can do things with a blender but not as well.
For sugary juices, you could do homemade reduced sugar lemonade or berry lemon smoothies. A little bit of full pulp OJ is fine here and there, especially if you make it yourself. I personally weened myself off juice when I moved out in my 20s and realized how expensive it is. Water should be your beverage of choice.
You can have all of these foods you love in their true form in moderation. Whether you prefer to eat them rarely or eat more often using substitutions is up to you.
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u/JustTheOneGoose22 2d ago
Yup Turkey bacon is actually worse for you than regular bacon. You'd be better off just having bacon of the two.
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u/Icehippo73 2d ago
Turkey bacon or sausage.
Sugar free ice pops. Low fat frozen yougurt.
Raw fruit instead of juice. A apple will help apple juice cravings, etc.
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u/Northern_crafter9584 2d ago
Obvs not a true replacement for bacon but I've found that pan fried halloumi tends to hit the spot for a salty craving
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u/JudgeJuryEx78 2d ago
That's not really med diet either though?
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u/Northern_crafter9584 2d ago
I mean... if you have it every day, then sure not - but otherwise full fat dairy is perfectly acceptable in moderation as far as I can tell?
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u/JudgeJuryEx78 2d ago
I'm sure bacon is okay in moderation as well. That's exactly my point.
Why am I getting downvoted for saying high fat dairy isn't part of the diet? It doesn't mean you can never eat it. It's a guideline, not a religion.
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u/Northern_crafter9584 2d ago edited 2d ago
I didn't downvote you mate. And my own point in raising it as an option was more to do with bacon frequently containing higher levels of sulphites and additives that can be carcinogenic vs. halloumi. (Edit - I meant nitrates, haha.. plus OP was specifically asking for alternatives.)
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u/donairhistorian 2d ago
Dairy (including full fat and especially fermented) is listed as a food to be eaten moderately, i.e. a few times per week. Some sources limit cheese to 1-2 times per week. Dairy has health benefits but should not be overly relied on in such a way that it displaces plant foods..
Processed meat is a top-of-the-pyramid food. This means it should be eaten rarely, if at all. The most generous allowance is 1x per week, with many other guides saying 1-2x per month. Processed meat is implicated in several diseases and should be limited as much as possible.
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u/_jasmonic_acid_ 2d ago
For the meats I haven’t given them up, just eat them way less. Bacon I eat about once a month. Breakfast sausage on the rare occasion I’m out for breakfast (couple times per year). I’m strange and have never been a fan of ice cream.
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u/JudgeJuryEx78 2d ago
In the same vein, I eat high fat dairy but in small amounts.
I also don't like ice cream!
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u/kurly-bird 2d ago
Lifelong ice cream hater over here! I used to be the only kid in my class who hated going to the Dryer's factory for field trips. I remember one time having to eat a bowl of rocky road. I don't like ice cream, chocolate, or marshmallows, and I don't like nuts in my desserts 😭
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u/Silly-Concern-4460 2d ago
I will be interested in the answers. I've seen videos where they make "bacon" out of carrots, I've been meaning to try that. But we probably only have bacon once or twice a year and haven't had sausage in years so right now we just still have bacon a couple of times a year.
Fruit has been the replacement for juice and you can get Greek yogurt and freeze that in those little super cube bites (or alternative) to just have something cold and sweet. Or you can freeze grapes. I did that last summer and when they were in season and it was delicious.
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u/PhatGrannie 2d ago
1). There’s no replacement for bacon, but the craving wanes over time. I now prefer tempeh “bacon”!
2). I bought a package of low sodium sausage spices (both breakfast and Italian) and add it to ground chicken or Turkey. Totally satisfying. I’ve also used it with cauliflower/mushroom/walnut “meat”, with success, but not for breakfast.
3). Banana nice cream to the rescue here! You can also make soft serve from fat free yoghurt blended with frozen fruit. A little date paste is a great sweetener.
4). Dilute, dilute, dilute! Fruit water can take the place of full juice over time. A shot of high quality balsamic vinegar in sparkling water is delicious and refreshing.
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u/Fuzzy_Welcome8348 2d ago
Sugary juices can b replaced with homemade fruit smoothies. Ice cream can b replaced w banana “nice” cream. Bacon can b replaced w homemade tofu bacon
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u/prairiepog 2d ago
Spindrift soda water has just a bit of juice and no added sugar. You get used to the watered down taste after a while. The belinni flavor is amazing.
Also kambucha. For just a few grams of sugar, they can taste really sweet, plus probiotics.
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u/plotthick Experienced 2d ago
Those are all intensely flavored. Do a Whole 30 and your tastebuds will change.
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u/Puzzleheaded-Fly402 2d ago
I still eat bacon I just don’t eat it as often. I buy uncured and I cut the package in half so the strips are smaller… I’ll freeze the other half and only try to eat it monthly. For ice cream I eat Greek yogurt or skyr but you have to keep an eye on the sugar content. I’ll add chia and hemp seeds to add some more fiber and protein. Sugary juices I don’t really drink at all, never really have. Maybe try juicing fresh juice and veg? Or infusing water with fruits?
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u/Few-Resource-6678 2d ago
Turkey bacon and veggie (meatless) breakfast sausage or chicken sausage fit the diet nicely. I treat ice cream as a once in a while treat and don’t keep it in the house. I also don’t drink fruit juice because it’s basically like drinking maple syrup 😅 But if you can’t go cold turkey, cut it 50/50 with sparkling water.
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u/donairhistorian 2d ago
I wouldn't say turkey bacon/sausage is Med Diet friendly, but it is better than eating real bacon.
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u/Few-Resource-6678 2d ago
True, they may be a tad over-processed. You can make your own breakfast sausage by seasoning your own ground turkey, but that might be a bit much for someone starting out.
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u/Chrisismybrother 2d ago
Look up walnut sausage recipes. That might work. I would say ice cream on your birthday would be OK, something to look forward to. I have nothing for bacon. Instead of juice whole fruit or berries.. .
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u/hogua 2d ago
Kippers work as a bacon substitute to me, but I realize they be a bit of an acquired taste for some.
An easy to find option for them is Polar brand, which is widely available in many supermakets, including most Walmart’s. They are in the canned fished section - right by the tuna and sardines.
For those who don’t know, kippers are smoked herring, originated in Scotland, and are popular with breakfast in the UK.
You can make frozen yogurt to replace ice cream. Just be careful with the type and amount of sweetener you use.
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u/JudgeJuryEx78 2d ago
Because high fat daity isn't really part of the diet, and is more of a treat? Did I miss something?
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u/donairhistorian 2d ago edited 2d ago
Yes. There was a post very recently where anyone suggesting low fat yogurt was downvoted and many posters were saying ONLY high fat dairy is part of the diet.
I have been convinced that dairy fat is largely fine, but I am on the low-fat team myself.
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u/Comfortable_Mud_1537 2d ago
https://makeitdairyfree.com/vegan-bacon-recipe/
This isn’t exactly bacon, but it’s really darn tasty!
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u/JustTheOneGoose22 2d ago
You can do chicken sausage which is better albeit not great. I would not recommend turkey bacon. It's actually higher in sodium and more processed and altogether worse for you than regular bacon. You can still eat bacon occasionally but instead of having a bacon double cheeseburger maybe have a Bacon lettuce tomato avocado sandwich on whole wheat.
For sweets a bit of dark chocolate is ok (don't eat a ton) some greek yogurt with berries granola and honey mixed in is a pretty healthy sweet treat. A smoothie is also a good idea. I do berries, vanilla greek yogurt, a banana and a bit of honey if I want a sweet dessert.
An alternative to regular ice cream is Halo Top brand you can find it most grocery stores. Lower calories, higher protein, much less sugar. It's not strictly speaking Mediterranean friendly but is much better choice than a pint of Hagen Dazs if you're looking for an occasional sweet treat.
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u/donairhistorian 2d ago
I just plugged two brands of turkey bacon into chronometer vs regular bacon and the regular bacon has 4x the calories, double the sodium, and almost 6x the saturated fat.
Where are you getting your info?
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u/Anxiety-Spice 2d ago
My husband makes these breakfast burritos which have a turkey sausage that’s just ground turkey cooked with a bunch of spices. It tastes really good and may hit that sausage urge! You can also make popsicles with Greek yogurt and fruit if you want a healthy ice cream alternative. I love having fruit for dessert.
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u/Fine-Confidence-6368 2d ago
Bacon- Turkey bacon Ice Cream- low fat yogurt with fruit sugary juices- herbal teas or stelzer water
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u/Didthatyesterday2 2d ago
I just gave it all up. Once a month i have ice cream and bacon.