Trying to lose weight, cut calories or just get healthy? Try out some of our ideas for tweaking your cooking habits to help you reach your goals.
Swaps
- Swap mashed potato for mashed cauliflower, pureed carrot or mushy peas – and save on the calories while you’re at it
- Use olive oil spray instead of pouring it – even though it has the same amount of calories, you tend to use a lot less when you spray the oil
- Rather than loading up on rice or pasta, bulk out your meals with leafy greens such as baby spinach. Spinach is really low in calories (just 24 cals / 100g) and full of vitamins and minerals.
- Try using yoghurt in place of things like sour cream or cream. The texture is similar but the calories are much lower.
Healthy Cooking
- Bake meats on a tray to allow the fat to drip away
- Try using herbs in your cooking. They add a ton of flavour without the need for oil, butter, salt or sugar.
- You can often add a splash of water to a stir fry instead of oil.
- Where possible, scrub your veggies rather than peeling them. Lots of the nutrients are found just under the skin.
- Try poaching chicken in low sodium stock instead of frying it. The meat is super tender and no oil or butter is needed.
- Boil or poach your eggs instead of frying them to remove the need for oil or butter – try our delicious Spicy Shakshouka for a new take on poached eggs.
- If you can find it, choose grass fed beef as it often has less fat and more omega 3’s than grain fed beef.
- Add a squeeze of fresh lemon juice to a stir fry or salad, you might find that you won’t need to add salt.
- Try reducing the amount of meat you use – for instance in our Healthy Shepherd’s Pie we suggest using just 250g of mince and then throwing in a tin of lentils.
Home Made
Try to cut down on processed foods by using home made versions. They tend to contain far less calories, as well as less salt, sugar and fats.
Try our:
Plan Ahead
- Plan your meals and snacks in advance so that you don’t get caught out where there are unhealthy choices.
- Pop soup on your weekly meal plan. It’s filling, nutritious and budget-friendly. We love this Lamb Shank and Spiced Veggie Soup.
- Keep frozen berries in your freezer. They are great as a snack with some yoghurt, or you can add them to your Healthy Mummy Smoothies.
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