I've been wanting a "but healthier" series, take the favorites and show examples of how to make them healthier without compromising taste or texture

0:47 - Substitute cream with milk and cauliflower (and a little cream) 1:28 - Carrot top pesto 1:46 - Add texture to your meals 2:07 - Replace soda with juice and seltzer water 2:33 - Use non-stick pan instead of oil 2:53 - Red bell pepper sauce 3:23 - Flank steak (leaner) 3:46 - Use acid 4:10 - Spicy yogurt dipping sauce 4:49 - Xanthum gum to emulsify sauce 5:19 - Red bell peppers are sweet and nutritious 5:50 - Air-fry "fried" foods (flour + egg wash + breadcrumb/cornflakes) 6:34 - Rice paper spring rolls 7:00 - Measure your oils 7:30 - Popcorn 7:53 - Cottage cheese sauce 8:29 - Canadian bacon 8:50 - Marinade/dry-rub your meat 9:04 - Chicken thighs are better 9:31 - Shred chicken breast and mix with sauce 9:48 - Cook your vegetables for more bioavailable nutrients 10:09 - Use high smoke point oils 10:33 - Replace lasagna sheets with vegetables 11:13 - Add moisture to food wherever possible 11:49 - Cook on a grill to reduce fat usage 12:04 - Cook whole vegetables instead of pre-cut 12:31 - Cover while roasting to reduce oil usage 13:03 - Use part-skim mozzarella 13:31 - Swap sour cream for Greek yogurt 14:00 - Use lean ground beef and cook it fast 14:53 - Mostly egg white French toast 15:27 - Thicken sauces with corn starch slurry 16:03 - Make gravy by blending stock and onion 16:26 - Use animal fat instead of EVOO 16:41 - Raw garlic 17:05 - Cook your fruits 17:35 - Curries 18:04 - Add EVOO to soups for richness 18:22 - Steam/grill vegetables 18:42 - Potato skins are nutritious 19:01 - Lobsters 19:31 - Add vegetables to pasta 19:56 - Banana pancakes 20:20 - Cauliflower tortillas 21:39 - Homemade sushi 22:02 - Spaghetti squash

Another thickening alternative I use especially in curry recipes is to add a can of chickpeas to my sauce/gravy and blend it smooth (Immersion or traditional blender both work) and it is so good for thickening, bulking up the sauce so you can feel full on a smaller portion, and giving the dish a bit more protein!

Please make this a series!!! I have been working out for about 5-6 months and now I feel that I need to take on my nutrition in order to kick it up a notch, so seeing recipes within this kind of approach would be amazing.

Was literally just looking for a way to make a healthier version of Butter Chicken two nights ago. Not a big cauliflower fan, but ima do it! Thanks Josh! Another vote for a “… but healthier” series.

From all of my diet successes I've found limiting sugar and calories works faaaar better than limiting fat and calories

I started my diet in late 2022. I lost about 38kgs or 83 lbs in the last 12 months. Air fryer and measuring stuff are the most important thing for me, but it is very sustainable to be honest. Medium calorie deficit with high protein intake. The video was very great thanks for the tips!

We make lasagna with large single layers of cabbage leaf, I know it sounds awful, but its surprisingly really good. The harder parts mimic the chewiness of a noodle. Even my in law side of the family were skeptical but after having it they thoroughly enjoyed it!

Damn a texture diet cookbook from this man would be a must have. Especially with the amount of keto options. Just the fact he gives general recipes with variations instead of a full on recipe is kinda my jam.

JOSHUA - this is it, chief. I hope the views and likes reflect this, but I feel like you have a HUGE opportunity here to bring your culinary expertise and charisma to the "healthy cooking" space. SO many in that space have no idea what they're doing and their recipes are flavorless textureless garbage. PLEASE make more of these. (I'm glad you took a hard stance against sugar among other things, and while emulsifiers can arguably be a little questionable health-wise, I believe for the gut, this is GREAT content.)

Now THIS is something that I didn't expect. This "...But healthier" is something that could be a series. Creating meals that basically look the same (or better), that ALSO tastes good (or better? SOMEHOW), would be a welcomed addition to the "...But Better" series

I like that these tips are useful whether someone is interested in dieting or just interested in adding high nutrient variety to their cooking. Basically, anybody could implement these ideas into their cooking and benefit both nutritionally and just enjoyment-wise, because it adds variety that still tastes good. Good video!

These to me actually feel realistic. I appreciate the video Josh. As someone who is always trying to continuously add fruit and veggies to my diet in creative ways this really helps!

📝 *Summary::* *Healthy Cooking Hacks* 🌱 00:00:00 Use cauliflower as a low-calorie substitute for heavy cream in cooking. 🍃 00:00:48 Make a healthy pesto using carrot tops to reduce food waste and increase nutrient intake. 🍖 00:01:45 Add layers of texture to food to enhance the eating experience, even without added fat. 🍹 00:02:08 Create a low-calorie fizzy flavored drink by mixing juice with seltzer or water and fresh herbs. ▶️ 00:02:33 Use a non-stick pan to cook without the need for excessive oil, reducing calorie intake. 🥄 00:02:54 Prepare a multi-purpose creamy sauce using Greek yogurt, garlic, and various spices for added flavor. *Diet-Friendly Substitutions* 🍖 00:11:14 Choose flank steak as a high-protein, relatively lean, and tender alternative to fatty cuts of meat. ▶️ 00:13:33 Substitute full-fat cheese with low-moisture part-skim mozzarella for a lower-calorie option. 🥚 00:18:16 Use a combination of whole eggs and egg whites to reduce calorie content in dishes like French toast. 🍝 00:22:03 Replace traditional pasta with spaghetti squash for a low-carb, low-calorie alternative. 🍣 00:22:21 Make your own sushi at home using nutrient-dense nori, vegetables, and lean protein for a diet-friendly meal. ------------------ 🔑 *Key takeaways::* *Cooking for Health* 🥦 00:00:00 The video provides various cooking hacks and substitutions to make healthier meals without sacrificing flavor or texture. 🥗 00:01:45 The emphasis is on using natural ingredients and cooking techniques to enhance the nutritional value of meals while reducing calorie intake. *Diet-Friendly Options* 🍎 00:11:14 The video offers a range of diet-friendly options, including ingredient substitutions and cooking methods, to support individuals in maintaining a healthy diet. 🍔 00:13:33 By providing alternatives to high-calorie ingredients and cooking methods, the video encourages individuals to make informed choices that align with their dietary goals. ------------------ *Summarized by TubeSum Chrome Extension*

Huge fan of both the oil and popcorn tips. I have been doing those for a while myself. What I found is really a game changer with the oil is a spray bottle since 12 sprays is a tablespoon. It allows really even coats of oil without any hassel of using a measuring spoon. Plus if you use a hot air popper for popcorn you can just lightly coat it with oil later to make the salt stick and have great control over the macros!

This is great! Thanks Josh. I love all your stuff, but this is gold for people who love their food but want to healthy it up... and you can add the the bits that work for you.. Awesome.

Love the videos, straight to the point, no filler content and always learning something new!

You should make this into a whole series called “but healthier”.

Love this. Recently diagnosed as Coeliac, I’m not too concerned about the low calorie aspect but loved to see that some of your swaps made the dishes naturally gluten free. Will definitely be trying the crispy rice paper spring rolls. Thanks

got the cookbook for christmas. made the thai coconut soup. was the most amazing soup ive ever made. gonna be using it as much as possible. thank you so much

Thanks Josh! I need to get back on the nutrition train after the holidays and it's difficult as I am tired of it and this video is inspiring me to experiment again and make it fun for the last stretch :)

I have to thank Joshua for sticking to his guns. His videos actually help people become better cooks, instead of doing viral videos that we'll forget about in a day. Truly the best food youtuber i've seen (imo). Happy new year!

Josh these recent tip videos have been so helpful. Thank you

Love, love, love these healthy and friendly tips on eating well.

SO much truth to little changes adding up over time. I’ve dropped 45 pounds since July, just by making small changes like these, and trying to get out of the house bit by bit. Steady progress is key, don’t push yourself too hard or you’ll feel like giving in early. 👏🏽

Here’s the thing. I own both your books. I watch your content voraciously. Somehow, you find a new angle with relatable content over and over. And you make it fun to watch. You truly are an artist. 🎉❤🎉

It's important to note that vitamin C is VERY heat sensitive (it gets destroyed) that's why it's important to include raw veggies like red bell peppers in your diet. However beta-carotenes are more accesible cooked... so have a varied diet. Having said that, these tips are great and highly appreciated.

I respect that you were honest about the get shredded Journey. I was excited for it. Didn't know if you would just pretend it never happened. You already gave some great recipes. Can't wait for more

For the cauliflower sub, you can use fat free Greek yogurt. It has the same effect but much less prep.

Thank you! I'm going to use several of these ideas. The cottage cheese tip will be a game changer for me. I hate yogurt so I try to get by with the minimum amount of mayonnaise or salad dressing. I'm going to start using the blended cottage cheese in many ways. Add another vote for "but healthier".

Lentil in lasagne instead of beef is a good one - one can always add lots of stock, wine and tomato paste to the lentils to trick the palate a bit

Josh love the channel. I’d love to see a new series where each episode you showcase an unusual or exotic ingredient- yuzu juice, hibiscus flowers, Sichuan pepper etc. trying new things is half the fun of cooking.

Just what I need for the New Year! Thanks Josh

Awesome video - super flexible and helpful techniques. Also doable in my apartment kitchen. Thanks, Josh!!

I’ve been doing the juice/fizzy water thing for a year or so…how vailidating it is to see it here! Oh, and congratulations 🎉 on the wedding!!

My big thing is to always try to add more veggies. My stir fries and stews might go a little overboard with 4-5 different veggies of pretty bulked up amounts, but they are amazing. My biggest thing right now is still trying to find something light in calories that hit the 'I'm hungry but don't need a whole meal' sort of feeling that won't just equal being hungry in another two hours.

Finally a healthy video. Been watching my calorie intake for almost a year now, i appreciate this.

0:25 100000%, the only way to diet effectively is to make sustainable, long term changes that you can keep up. 19:45 Mac and Cheese goes nicely with peas, broccoli, cubed carrots, or cauliflower. Even if you're not fully down to start counting/cutting calories, adding in a veggie to your kraft box can help get a few more nutrients into your diet.

Another thing y'all; losing weight is like rebuilding your credit score It aint gonna happen over night. It will be a slow steady pace But also gaining weight is the same You didnt gain 100lbs overnight It takes time for that to happen Same for losing weight Im currently 25lbs down for about a year (slower than i would like but hey i'm here) and im doin what i can to crank down that last 25 Cheers to everyone, these tips are bangers

I, like many many Americans this time of year, made a resolution to get in a healthy weight class this year. That is a lot easier said than done when you work directly with food everyday, but I am determined. Anyways, this video couldn’t have come at a more perfect time! Thanks Josh and Happy New Year! 🎉

Thank you! I was recently told that I need to cut out fat from my diet for the sake of my liver. I will definitely be coming back to this video for recipes.

hey josh! you have this beautiful dry ager in your new kitchen. could you do a full on dry aging guide? like how do you do it, what do you use it for, what can you do with it beside aging steaks? love you videos and books, keep gettin shredded :)

Breakfast/snack tip that covers apple pie cravings granted you don't have any problem with oatmeal. I eat it almost every day and it's so good. Dice an apple or pear and fry it in a non-stick pan with cinnamon, while it's frying make a bowl of oatmeal, mix in desired amount of protein powder (cinnamon bun flavour is the best but vanilla works great too). Top it with the fried fruit and add peanut or almond butter if you like it

Haven’t seen your vids for a while. Can’t believe how this channel blew up but it’s soooo deserved ❤️❤️❤️

Wow I love this!

Congrats! Would love to see a series like this!

For French toast, I’ve found coconut milk (unsweetened) is the best substitute for heavy cream or milk in general. I’ll only add one or two eggs for 6 large pieces of French toast

Substitute radishes for potatoes in some recipes to reduce carbs. Sounds weird, but actually pretty good. Works in soups, stews, and even for roasted. (I didn't try fried...)

Thank you! This is super helpful. I won't bore anyone with the details, but after major surgery a few years ago, I really NEED moisture in my food. There are a lot of great ideas in here about how to add healthy, delicious sauces without adding tons of fat. YUM. One thing I like to add to food is diced mushrooms simmered in just enough water to cover them (or dried mushrooms that have had boiling water poured over them, just enough to cover and rehydrate them.) Mushrooms are an incredibly delicious way to add moisture, umami, and minerals with very few calories.

Thankyou so much for this upload Josh! I'm definitely gonna add some of these sauces and hacks to my dry ass chicken breast/lean pork chops. Ty Papa 😘

This is probably the most actually useful video y'all have ever done.i learned a few things today. Cool!

Instead of a "but better" or "but cheaper" serie, what about a "but healthier" series where Josh takes some of our favorite take-out and make them healthier at home?

These are excellent. I usually sub heavy cream with half and half but the cauliflour would add more fiber! As for the measuring oil I've been seeing oil decanters that have a button you can press that will select the amount of oil your wanting. This saves on doing more dishes, less dishes is something I need.

Great tips! Another one I've found lately is using Skyr instead of low-fat or Greek yogurt. It's super creamy, similar in fats, higher in protein, and lower in carbs. We use it now in place of sour cream or creme fresche, in smoothies, dips, etc

Thanks Josh! Made your 'healthy' chicken tikka masala last night and my family loved it! Even my 8 month old ate it (we skipped out on the Cheyenne pepper so I wouldn't make my kids cry, next time I will be adding it).

A side note about xanthan gum: you don’t need to blend it into a sauce if you just stir it in to a little bit of oil (literally any fat). For whatever reason xanthan disperses evenly into liquid fat. So if you can spare some fat in a sauce (diet permitting), you can just whisk the gum smooth into the oil and add to your sauce.

Wow Josh. This is chock full of good stuff. 🎉🍾 Cheers and happy new year dude. I bought one of your books.

2:07: The juice with soda water is actually very common in Europe, especially in Germany, it's called "Schorle". The one with apple juice (Apfelschorle) you can get it in every restaurant 😊

That baby carrot animation is a thing from nightmares

The burger photo in the thumbnail is from Thee Burger Dude's channel, specifically his In-and-out recipe. Definitely recommend checking out his channel!

About the raw garlic, if you let the chopped garlic sit for 10-15 mins before adding it to heat, this allows the allicin to form, and allicin is heat resistant. If you add grated garlic directly to the heat as you're doing in the video, there isn't time for the two components in the garlic to mix and the heat destroys the enzymes before they can make the healthful compound, so you want to set your cut garlic aside before exposing it to heat.

Josh I was wathing some of your old videos and compairing them to your newer one's and I've noticed Glad You've Come Out of the Cabinet

crazy that you used a pic of a burger by Thee Burger Dude for your thumbnail instead of a burger you made lmao

A soda replacement- peel and de- seed cucumber, purée and strain it into a pitcher, toss the pulp. 3 cucumbers done this way added to 6 cups of water ( or peppermint tea, ginger tea or seltzer water) and 1/3 cup sugar, and 1/4 cup fresh squeezed lime juice. Super refreshing. During the summer I make cucumber juice ice cubes to use during the winter.

Do more of these videos!!! Lots of useful ideas!!!

I just saw you on a talk show this morning making chicken and promoting your book, that chicken looked amazing and I can't wait to get the new book your first one is getting lonely. keep up the good work sir!

Instead of Xanthan Gum use soluble fiber like inulin for a sauce. It has sweetness and makes sauces silky. Great healthy hack to avoid butter or plain starch. Also put bran and other non soluble fiber in pestos and sauces. You won't taste them at all, but the fiber keeps you full for a longer period of time. Plus it is good for your gut health.

Starting 2024 out on a healthy kick I see 😂 Chickpeas are also a good sub for cream sauces. It makes a kick-ass macaroni and "cheese"

This was fantastic!!!! You are so awesome, Josh! Erm, any possibility you can show us a low carb version of drunken noodles (Miracle noodle)? I know it's not the same but I love that stuff.

You should make all this into your next cookbook - healthy diet friendly alternatives or recipes !

My biggest issue is portioning - my family always made food in massive portions, which resulted in preparing and thus eating larger quantities of food (clean your plate was a mantra at our kitchen table) - any tips or advice on how to cook portions? I think this might be really useful for a lot of people.

These are all great tips/tricks. Personally, when I'm craving calorie dense foods I actually make them as rich as possible as opposed to trying to remove the fat/flavor. The extra richness makes the dish more atisfying so I eat a smaller portion. Plus it's cost effective as I have more portions from the same batch. Seems counterintuitive, but it works for me.

Thanks for this, and I sincerely hope your "shredded" aspirations go well 👍

My favorite hack is using heavily reduced bone/meat broth to make pan sauce. Essentially just premade demiglauce cubes. Make a GIANT batch of bone broth and then heavily reduce so you can save time when you’re actually cooking and don’t need to wait 15 minutes while your meat gets cold. Good bone broth has at least 9-12 grams of protein per cup, if you throw into your sauce a small puck equivalent to 3-4 cups you’re instantly getting an invisible 30-40 gram protein boost, making overall macro ratio’s way easier. One of the only cases in cooking where more protein actually improves taste & texture.

Lowering your salt intake is actually easier than you think. Every time you salt something, just make sure to season to the point it is ever so slightly bland. Over time, the reduction of salt intake is quite significant, to the point that eating out ends up being ‘too salty’. Same works for sugar. If you start now, you’ll be better off than when your doctor tells you to cut your salt intake in half. Making changes a habit and not torture is the best way to make them stick 😉

If you want to limit salt intake but dont actually want to give up salt: Give it up (as much as you can) for 3-4 weeks. When you start adding salt again, you'll be Much more sensitive to it and will need a Lot less to satisfy.

Great suggestions! Thanks!!!

Love your new cook book texture over taste. It’s gorgeous! 🥰

Is the main difference between air-frying and deep-frying the oil absorbed?

*Success depends on the actions or steps you take to achieve it. Building wealth involves developing good habits, such as regularly setting aside money for sound investments!*

this video is perfect for my adhd and bad eating habits. Thank you Josh

Love me some spaghetti squash with long island cheese squash being a very close second. Personally I find squashes in general make a great "filler" that can easily replace rice, pasta, or potatoes as a side/carrier dis h while providing a delicious flavor on their own.

these are some great tips, ill be shredded in no time!

Weird. That thumbnail burger is the EXACT photo of a Vegan burger made by TheeBurgeeDude

This is incredibly useful! Thank you, Josh.

I got my texture over taste cookbook over Christmas and I’m beyond excited to cook from it

Josh, I’m a personal trainer and I can’t tell you how much I love this for my clients… It’s not toxic. It’s just telling it like it is. You are making it about the food as opposed to being lean or cut. This way people can actually have nutrient, dense food that taste good without going over their deficit. Fantastic work bro.

Why did you steal your burger image from Thee Burger Dude?

Josh, check out tasting vinegars, or even cordials. It's an amazing way to amp up your juice cocktails. You can even skimp on the juice a little more.

The pan fried apple looks fantastic!

First! Thank you Josh for posting this video today! I was just told that I have a non cancerous brain tumor which I did surgery for yesterday. This video has really brightened my day!

Thank you for this. Truly. I've been cutting out little things here and there since the 1st but this definitely helps.

This is actually a really good video, thanks Josh and the team!

Awesome Josh! More like this please!

Just curious why you used Thee Burger Dudes burger image instead of your own to promote your video? Kinda crappy and weird to steal images from other food content creators imo

FYI, the burger on the thumbnail is VEGAN as it's a photo of my Double Double. C'mon Josh, you can use an image of your own burgers!

I love to brew some tea, cool it in the fridge and add frozen juice cubes from trays in the freezer. Easy way to add some subtle flavor and control sugar portions.

This video was wicked. All the sauce ideas were dope 👏🏼

Stole the burger pic in the thumbnail from Thee Burger Dude...

You stole that burger in your thumnail from Thee Burger Dude, Josh. Weird flex having a vegan cheeseburger in your thumbail but then proceed to tell us to use animal fats over olive oil