The new comfort foods
With winter around the corner, creating healthy versions of traditional comfort foods are one way to stop yourself from eating unwanted calories! We rework some traditional favourites:
It’s a traditional winter favourite but lasagne is packed with hidden calories from carbs and fat. Reduce the fat content by using low-fat cheese and replace the traditional creamy white sauce with low-fat ricotta. To achieve a sauce-like consistency mix the ricotta with some low-fat milk and simmer for a couple of minutes. Bulk the tomato sauce up with capsicum, carrot, eggplant and zucchini. For a low-carb option, use less lasagne sheets, and more sauce. Canned lentils are a healthy alternative to mince sauce and can be added to a basic tomato sauce for a low-fat and protein-rich option.
Finished with a generous dollop of double cream, apple pie is a winter favourite for most of us. Creating an ultra-healthy version of this winter staple will only leave you unsatisfied so we’ve decided to meet you halfway. In a medium fry-pan, caramelise sliced apples and a tablespoon of water until they turn a golden brown. Place apples (they will be slightly cooked, but not stewed) in a baking dish and top with a mixture of extra virgin olive oil, breadcrumbs, flour and oats. Bake on a high heat for 20 minutes, until the oats turn a golden brown. Serve with low-fat vanilla custard or yoghurt.
Green curry, roti and steamed jasmine rice may be a great winter combination, but is unfortunately high in fat and calories. Try a simple stir-fry with cashews, chicken breast strips, curry powder, garlic and green vegetables. Serve with steamed basmati rice and microwaved pappadums. For an extra dose of protein and good bacteria, add a dollop of natural yoghurt.
Protein – yes, good for you – no! Instead of the traditional method, try a baked chicken breast coated with a light batter of breadcrumbs and oregano. Ditch the chips for a spinach and avocado salad and a side of cous cous.
Made in the traditional fashion, this dish can contain as much as 500 calories per serve. Low-fat bacon (rindless) is available at most supermarkets and is just as tasty as its full-fat counterpart. The eggs are simply irreplaceable, but you can substitute the cream for low-fat cream or carnation milk, which has a sweet, nutty flavour. Increase the nutritional value of this dish by adding some cooked zucchini and mushrooms.