insideKENT Magazine Issue 34 - January 2015 | Page 74

HEALTH+WELLNESS
Lunch cont.
INSTEAD OF

THE NEXT BEST THING

THE ULTIMATE

WHY

Fish and chips (breaded or battered)

White fish dipped in breadcrumbs
and home baked with homemade
chips and peas

Grilled salmon with roasted
vegetables and sweet potato mash

Shop-bought battered or breaded
fish will be high in saturated fats and
salt; you can increase the nutritional
value by coating in wholegrain
breadcrumbs and making your own
chips. Always add some vegetables.
Salmon is a great source of essential
fats and when combined with
roasted veg and sweet potato gives
you a boost of vitamins, minerals
and slow-releasing sugars.

Shop-bought smoothie or fruitflavoured yoghurt

Natural yoghurt with fresh fruit and
mixed seeds

Homemade smoothie with super
green powder, one tablespoon of
natural yoghurt, a handful of berries,
one dessertspoon of seeds, 1/2
banana, and apple juice and water
to dilute

The original choice is too high in
sugar. By adding seeds and fresh
fruit, you are increasing the nutrient
content. Making your own smoothie
with added super greens will give
you a live, fresh, vibrant and highly
nutritious breakfast in a glass.

INSTEAD OF

THE NEXT BEST THING

THE ULTIMATE

WHY

Pasta carbonara

Choose a tomato-based sauce and
add plenty of vegetables

Wholegrain pasta with homemade
tomato and vegetable sauce made
with lean turkey mince

Creamy pasta sauces are high in
fats and white pasta is a very fastreleasing carbohydrate. Increase
the vegetable content and use a
tomato-based sauce. Making a
homemade sauce with lots of
vegetables and wholegrain pasta
increases all nutrients in this dish.

Pizza

Use a readymade pizza base and
add your own toppings, reducing
the cheese and upping the
vegetables

Homemade spelt pizza base with
goat’s cheese, vegetables and olives

Pizza is high in salt and saturated
fats. By using a readymade base,
you can control the amount of
cheese and opt to add more veg.
It is easy to make a pizza base with
spelt flour, oil and water; this option
lowers fats and increases the
nutrient value.

Sa usages, mash and beans

Buy good quality sausages, mash
sweet potatoes in with your white
potato and add vegetables instead
of baked beans

Venison sausages with homemade
baked beans and sweet potato
mash

The better quality of sausage, the
more meat content you will get.
Venison is a very lean meat and
great source of protein. By adding
sweet potato mash, you are
increasing the nutrient level, and by
including vegetables instead of
tinned baked beans, you will up
your vitamin content and lower your
salt and sugar intake.

Takeaway

Supermarket meal deal

Homemade curry

Takeaway food will be high in
saturated fats and salt, whereas a
meal deal will often be better
because it includes a vegetable dish
and portions are usually smaller than
a takeaway. Homemade curry can
be extremely healthy and very easy
to make.

Dinner

74