Last week one of our regular clients indulged in a serving of Jambalaya from Boston Pizza the night before. She loves Jambalaya- she loves the textures, the spices, and the combination of flavours. I fully agree that food is meant to be enjoyed- but if you are also trying to improve your health, the less often you eat out, the better.  According to the online nutrition information, a full order of Jambalaya at Boston Pizza has 1350 calories, almost the same number of calories someone needs in an entire day.

 

Fortunately, with a few savvy substitutions, and a search for healthier recipes, you can make your favourite dishes at home, for a fraction of the calories (and cost!). Enjoy the foods you love and still feel good when your meal is done. Here are four ways to give your favourite dish a healthy makeover without sacrificing taste.

 

Recipe Makeover #1: Add more veggies

Veggies are rich in flavor, fibre, and nutrients, yet low in calories. Most people need more nutrition, but not all the calories. Try pureeing veggies and adding them to sauces.  You can also swap starches for vegetables. Enjoy pasta sauce over a bed of roasted spaghetti squash, or your stir-fry over ‘riced’ cauliflower.  Cauliflower can also make a great substitute for mashed potatoes.

 

Recipe Makeover #2: Cut back on calorie-dense ingredients

Go light on the higher calorie ingredients such as oil, cream, butter, cheese, and fatty condiments such as mayo. While some fat is good for us, more isn’t always better.

 

Recipe Makeover #3: Choose higher quality, less processed ingredients 

Choose ingredients as close to their natural state as possible. The more ‘whole’ the food is, in general, the better it is for us.

 

Recipe Makeover #4: Use spices to flavor your food!

Instead of sugary sauces and condiments, use herbs and spices to enhance the flavor of your dishes. Try making your own taco seasoning instead of buying the processed taco mixes. I personally love a simple seasoning of garlic and salt.

 

Before making your favourite dish, look for ways to make the recipe a little bit healthier.  By making a few simple changes you can transform almost any recipe into a dish that nourishes your body and your soul.

What’s your favourite way to makeover a recipe?