Your Fav Foods Made Healthy

Lasagne is a family favourite for many, but with its meaty filling and cheesy sauce, it is high in saturated fat and very high in energy. Here’s how to make it healthier.
 

1: Replace beef mince for lean chicken mince. This lowers the fat content dramatically, as well as the calorie content.

2: Add a layer of cooked spinach leaves between pasta layers. This boosts the levels of vitamins and minerals of the dish. Spinach is a good source of vitamins C, K and folate and the minerals, calcium, iron and potassium. You could also use cooked, sliced kumara, mushrooms or pumpkin.

3: Instead of using the traditional cheese sauce, between layers pour over canned condensed tomato soup and a sprinkle of Edam cheese. This adds great flavour while using only a fraction of cheese used in traditional lasagne.

Summer and ice cream belong together. Ice cream is a source of calcium so it does have some nutritional benefits, but here’s how to make it a little more guilt-free.
 

1: Buy reduced fat versions. Most ice-cream brands offer a low fat version of traditional brands. Also try frozen yoghurt for a healthier treat.

2: Soften some low fat vanilla ice cream and mix through chopped banana. Refreeze. The frozen banana has a creamy, delicious texture and adds a source of potassium and B vitamins. You can also mix through berries for a summer treat.

3: Make your own ice cold treats by mixing together in a food processor or blender;  2 cups of frozen mixed berries, ½ cup of icing sugar and ½ cup reduced fat Greek yoghurt. Eat immediately, or store in a container in the freezer. 

Many clients I meet find it hard to part with their daily pie. By making your own, you can reduce the fat intake and improve the nutrition of your pie. Here’s how...
 

1: Replace traditional pastry with reduced fat pastry

2: Buy low fat mince for the filling

3: Add in chopped mushrooms, chopped tomatoes and other vegetables of your choice

4: Try a potato top for less fat

The changes above can help you enjoy the foods you love with less guilt. The best thing however is that these changes taste just as, if not more delicious than their original counterparts.