Do you want to cook healthier versions of your favourite recipes without losing the taste?

In this post we will talk about some small tweaks you can make to adapt your favourite recipes to reduce fat, sugar, salt, calories, syns and increase fibre without changing your normal diet radically.

We are all guilty of adding extras to our meals for convenience or out of habit. With just a few simple tweaks and changes you can cut calories and syns without losing the taste. This isn’t one of those posts where I tell you to swap a double cheeseburger for a mushroom! These tweaks are genuine and you will wonder why you never tried them before!

1. Cut down on fats

If you are frying food try to use a good non-stick pan and dry fry if you can. Minced meat (even lean) and bacon both dry fry very well. Otherwise, just use a little cooking spray such as Frylight or add a splash of water or stock if food starts to stick.
Use fats and oils that are high in good fats, such as olive oil.
If a recipe tells you to use 2 tablespoons of oil, cut this by half! Jamie Oliver is famous for using far too much Olive oil!
Try using the Air fryer.. bacon is amazing!

2. Cut down on salt

Most recipes (including mine) tell you to add salt. Try replacing salt with alternative seasonings such as pepper, herbs, spices, lemon juice, vinegar or mustard.
Allow people to season their own food after tasting it they are likely to add less. My hubby always salts pasta and potatoes. I tend not to and let people add it themselves.

3. Cut down on sugar

Experiment by using less sugar when you bake – most cakes will work even if you halve the amount of sugar in the recipe. Every Sunday my hubby makes us all pancakes.. every week he adds more sweetener and less sugar. We barely notice a thing!
Fruit cakes, fruit scones and tea breads can be made without adding sugar as the dried fruit will provide sweetness.

4. Increase fibre

Swap white rice, pasta and bread for wholewheat versions. They are full of fibre and will keep you fuller for longer.
Instead of using all plain white flour in recipes, use a mix of wholemeal and plain flour when baking, e.g. when making apple crumble. You can also add porridge oats to make the top crunchy and add more fibre
Use mashed potatoes instead of pastry on top of pies

5. Soups and stews

Allow your broth, stew or soup to cool and skim off the fat that gathers on top of the liquid.
Replacing some of the traditional fatty meats in stews with pulses like peas, beans and lentils can save calories and fat, as well as adding fibre. Try some of our healthy soup recipes here.

6. Sauces and dips

Replace cream, whole milk and sour cream with semi-skimmed and skimmed milk, or fat free yoghurt. I use fat free yoghurt in all of my curry recipes now.
Fat free yoghurt and fromage frais can be used on hot or cold puddings and in dips instead of cream, double cream or Greek yoghurt.
Scrap the ketchup and bbq sauce.. replace with lighter than lighter mayonnaise or nothing at all.

7. Cheese

Use strongly-flavoured cheeses like mature cheddar or blue cheese in savoury dishes. You can use less and still get all the flavour.
If you don’t like the strong taste of such cheeses simply use reduced fat alternatives of your favourites.
Grate cheese instead of slicing as it will spread across a dish more easily and you can use less.
Replace cream cheese with low-fat cream cheese.

8. Mayonnaise

Replace mayonnaise in salads with natural yoghurt or low-fat fromage frais.
Replace mayonnaise with fat free yoghurt when making tuna “mayo”.
When making sandwiches, choose mayonnaise or butter, not both.

9. Vegetables

Flavour cooked vegetables with herbs instead of butter or oil.
Replace some meat in dishes such as shepherd’s pie, casseroles and lasagne, with vegetables and pulses (peas, beans and lentils). It is a great way to disguise vegetables for those fussy eaters.
Swap chips for roasted carrots and parsnip.
Swap rice, pasta, potatoes with stir fry vegetables. I quite often serve a chilli alongside broccoli instead of rice.

10. Meat

Always trim the fat from meat and remove the skin from poultry before cooking if possible.
Bake, grill, microwave, roast or poach instead of frying it.
When roasting, place the meat on a grill rack – this allows the fat to drip away.
If you are cooking minced meat, brown it and drain away the fat before adding other ingredients. Kitchen roll works wonders!

The post HOW TO MAKE YOUR MEALS HEALTHIER WITH A FEW SIMPLE TWEAKS appeared first on Fatgirlskinny.net | Slimming Recipes, Healthy Eating & Weight Loss.

Frequently Asked Questions

Is African Mango Extract Safe To Use During Pregnancy?

Yes, African mango extract is safe to take during pregnancy. It has been used safely by women who were pregnant before.

If you're pregnant, we recommend talking to your doctor.

What are some things I can do to detox and lose weight?

Drinking water helps flush toxins from your system. It is important to maintain healthy skin and hair. Water is important throughout the day. Drink more water after meals if you feel dehydrated. Water also aids digestion and flushes excess sodium from your system.

You can drink green tea if you don't want to consume alcohol. Green tea has catechins, which reduce stomach fat and caffeine stimulates metabolism.

African Mango Extract - Should you Try It?

Mangoes have many health benefits. They are rich sources of vitamin C, fibers, potassium, iron, and potassium. In addition, they contain antioxidants that help protect against free radicals that cause cancer. These health benefits make them an excellent choice to improve your overall health.

There is another great thing about mangoes: they taste amazing! This makes them easy to incorporate into any meal.

For example, fresh mango slices can be added to salads, smoothies or oatmeal. Or try using frozen mango cubes as a topping on ice cream sundaes. For baking cookies, you can use dried mango powder in place of sugar.

You can also add mango extract to your favourite recipes to get all the benefits of mango extract without compromising flavor.

While not many people know this, mango extract is made from mango seeds rather than actual fruit. It has all the nutrients of whole mangos, but not the sweetness of regular mango.

Are smoothies the best way to lose weight?

Smoothies are full of nutrients, fiber, and vitamins that help you stay healthy and slim.

They are also low-calorie and contain very few fats. They can be used as a snack, breakfast, or lunch. They are great for any meal, but the best flavor comes from fresh from your blender.

Smoothies make it quick and easy. All you need is fruit, milk, and ice. You can add nuts, seeds, flaxseed oil and any other ingredients you like. You are free to choose what you want! This diet can be tried by anyone who has a smoothiemaker.

It may surprise you how quickly your body begins to burn more calories than it normally does. The right combination could help you see results in as short as 4 weeks.

Here are the top natural food products for weight loss. This article reviews the top-rated natural weight reduction supplements available on Amazon.

Are there any side effects of African Mango Extract consumption?

African mango extract has not been associated with any side effects. It is possible to experience stomach upset, diarrhea, or other side effects from this product. If you experience this, stop using the product immediately.

What Are Some Appetite Suppressants That Work?

These are some of the most well-known appetite suppressants:

Bitter Melon is a fruit that comes from India and China. It has been shown to promote healthy digestion and reduce appetite.
Green Tea - One of the most popular beverages worldwide, green tea has been shown to improve metabolism and help control blood pressure.
Ginseng – A herb that is found in Asia and Europe. Ginseng can be used to improve mental clarity and overall health.
Ginkgo Biloba - A tree grown in Japan, Ginkgo Biloba has been shown to help prevent memory loss and improve circulation.

There are many other appetite suppressants. There are many other appetite suppressants available. Why not take a look today? You will be amazed at the speed with which you begin to shed pounds.

Which natural product is best for weight loss?

The most effective way to lose weight is by eating less food while exercising regularly. Exercise alone will not make you lose weight. Because food is essential for the body to function properly, this is why exercise alone won't help. If we eat too many calories, it is very likely that our weight will increase. In contrast, eating enough food could lead to weight loss.

When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These include fruits, vegetables and whole grains as well as lean meats, fish and nuts.

Statistics

According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
Vitamin C:62% of the Daily Value (DV) (healthline.com)
According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

healthline.com

Glucomannan - Is it an effective weight loss supplement?

ods.od.nih.gov

onlinelibrary.wiley.com

ncbi.nlm.nih.gov

How To

African Mango: Nutrients. Benefits. And Downsides

Mangoes is an exotic fruit that originated from tropical climates. They are now grown worldwide. Mangoes contain vitamin C, potassium and fiber. They are rich in antioxidants including beta-carotene (lutein), lutein zeaxanthin, alpha tocopherol, and lutein.

The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). The mangoes become yellowish-green when fully ripe. Unripe mango flesh is tender and juicy, but it becomes firmer and more dry as it ripens.

Mangoes can be used to make jams and pickles, jelly, chutneys, chutneys, pickles and ice cream. Mango pulp is often added to Indian curries, rice dishes, and stir-fried veggies in Thailand. Mangoes come in many forms: fresh, dried, canned, frozen, canned, candied, frozen and canned.

Healthy Fruits and Vegetables

Since ancient times mangoes are used to treat diabetes. Today, mangos are cultivated throughout the world. Mango trees can be grown in many different varieties including Alphonso.

Mangoes have a high water content and low calories which can help you shed weight. A medium-sized mango contains about 100 calories, and only 3g fat. This makes them one the healthiest fruit.

Mangoes also contain vitamins B1, B2, and B3, as well as vitamin K, magnesium, folate, potassium, manganese (folate), pantothenic acid. They also have thiamine, biotin, riboflavin, niacin and thiamine.

Mangoes can also be loaded with phytochemicals. These are compounds found in plants that protect cells against free radical damage. Free radicals are unstable molecules that cause cell damage. Mangoes are particularly good for protecting your eyes, heart, and brain.

Mangoes can be beneficial for people looking to lose weight due to their high water content. Water is essential for maintaining your body's hydration and keeping you satisfied longer.

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Tuesday 3 January 2023

HOW TO MAKE YOUR DISHES HEALTHIER WITH A FEW SIMPLE TWEAKS