How To Make Junk Food Healthy


For curry go Thai

As an alternative of going for the normal tikka masala – heavy on the ghee, and a contact too creamy – pack in veg with a basic Thai inexperienced curry. “Marinate a rooster breast in inexperienced curry paste – or, in the event you’re going for yellow, some cod or salmon –then grill it or pan-fry it with a bit coconut oil,” says Preechaya Phetprasert, head chef at The Coconut Kitchen. “Add sliced courgettes and child sweetcorn, in addition to some broccoli florets and mange tout to the pan if you need some additional greens. Serve it up with brown rice, sesame seeds on prime and a wedge of lime.”

For burgers swap to poultry

Recent rooster mince isn’t at all times simple to supply, however it’s simple to toss a breast or two in a meals processor – then simply kind them into patties and fry on both sides for 3 to 5 minutes. “Can’t resist including mayonnaise?” says Jordan Moore, recipe developer at Gousto. “Replicate the creaminess by mashing ripe avocado – it’s excessive in wholesome fat, and ideal served over a rooster burger coated in Cajun spices. Oven-baked candy potato ‘fries’ are additionally a greater various to chips – get the oven and tray actually scorching earlier than cooking them for optimum crispiness.”

For pizza select no-dough

The trick to creating cheese-wheels much less calorific? Surprisingly, it’s all about that base. “Attempt utilizing a low-carb cauliflower pizza base,” says Jessica Andersson, in-house nutritionist at Gousto. “Merely mix collectively one cauliflower with 100g of floor almonds in a meals processor. Add two eggs and one teaspoon of oregano, unfold out on a baking tray and bake within the oven for 20 minutes then add your favorite pizza toppings earlier than returning to the oven for an extra ten minutes.” Don’t be afraid so as to add parmesan – it’s probably the most protein-packed of cheeses, with 38 grams per 100g.

For kebabs make your individual

“Lamb kebabs are a favorite however excessive in saturated fat and energy,” says Andersson. “Attempt a rooster kebab as a substitute. Merely thread rooster breast cubes on a skewer with some items of purple pepper alongside different veg in the event you like. Season nicely, drizzle over some olive oil and lemon juice, and grill for ten minutes whereas turning incessantly. It goes completely with wholemeal pitta bread and Greek yogurt blended with garlic. It’s a lot more healthy than a lamb kebab, with a superb mixture of protein and sophisticated carbohydrates… and engaging too.”

For fry-ups ignore the title

“Even for a basic full English, you need to attempt to restrict the quantity of frying you do, as a result of it will cut back the quantity of fats you employ,” says chef Margie Broadhead, host of the Desert Island Dishes podcast. “Poach eggs with a splash of cider vinegar to make it simpler, and bulk out your breakfast with tomatoes and mushrooms – simply toss them underneath the grill for faff-free cooking. Sausages are inclined to ramp up the quantity of fats and salt in a fry-up, so swapping these for veggie variations actually cuts again on energy – however in the event you can’t ponder a fry-up with out meat, swap from pork to a leaner meat like turkey.”

For fish and chips batter up

There’s not a lot incorrect with fish, however the casing it is available in is a deep-fried nightmare. “As an alternative of heading to the chippy, make your individual with tempura batter,” says Broadhead. “Combine 150g of plain flour, 100g of corn flour and 10g of baking powder, then add water a bit at a time till the batter will coat your finger. Gently coat your chosen fillet – cod works finest – then fry it in oil for a few minutes both sides. Feeling fancy? Add tartare sauce by mixing yogurt, capers, parsley and lemon, or wholesome pea purée by cooking up some peas then mixing with yogurt, lemon and mint.” And candy potato fries, natch.