October 18, 2021

Volcano Sushi Vancouver

The Fitness Enthusiasts

Five healthier convenience food stuff thoughts devoid of the calories

Regardless of whether you are in lockdown or simply just battling the chilly temperatures of the time, odds are the final issue you truly feel like consuming correct now is salad.

When the thermometer drops, you can in all probability want warming, filling meals that aren’t automatically nutritious. 

So if you have been craving pies, puddings and roasts but would also like to retain your body weight beneath manage more than winter season, in this article are some quick tricks to aid make your favorite comfort and ease foodstuff a full large amount lighter.

Potato gratin

There are much worse choices nutritionally than a creamy vegetable bake. Even with a potato foundation and cheesy sauce, it truly is effortless to make a more healthy model of this family staple. Opt for mixed vegies including pumpkin, cauliflower and broccoli as nicely as a few of potatoes to reduce the total of carbohydrate. And fairly than making use of cream, a white sauce produced from a little milk and butter with flour will outcome in a creamy foundation which is considerably reduced in fat. Using shredded parmesan instead than cheddar will also give you that rich flavour while utilizing considerably less cheese total.

Lighter proteins this sort of as prawns will make your laksa a little much healthier. Picture: Marina Oliphant


With its foundation of chilli, garlic, turmeric and spices, laksa is a good alternative nutritionally to give your immune system a enhance. The trick to producing your laksa a little lighter will come down to the combine of components. Opting for lighter proteins this kind of as prawns, white fish or tofu as your foundation will decreased the kilojoules considerably, as will heading easy on the noodles or swapping them for a minimal-energy konjac version. The ultimate move to a healthier laksa is to opt for lessen kilojoule solutions to complete-product coconut milk. You can come across lowered fat kinds of coconut milk, or even greater, try evaporated milk blended with laksa paste, which will produce a creamy laksa with a fifth of the fat and power of a traditional creamy edition.


One particular of the heartiest foods you can appreciate is a decadent, abundant lasagne. If better health and fitness is your intention, on the other hand, fail to remember the meaty, cheesy versions and search at relatives-friendly recipes loaded with greens. Very first of all, decide for the leanest mince you can uncover, and cook it with further grated vegies this kind of as carrots, zucchini and mushrooms. Next, layer your pasta sheets and meat sauce a lot of vegetables – for illustration, pumpkin, eggplant and zucchini. At last, a lighter creamy sauce made with a minimal butter, lowered fats milk and flour plus a topping a grated parmesan and mozzarella will develop a delightful, vegie-prosperous lasagne with fewer carbs and kilojoules. 


Wintertime is synonymous with pies and pastries but it can be challenging to create more healthy variations of pastry dishes, particularly desserts. One particular way to lighten sweet dishes, nonetheless, is using wholegrain cereals such as oats and granola to make a crumble that can be served with heat fruit, custard or ice-cream. They only use a few elements, much too – a minimal cereal with wholemeal flour and a little bit of sugar that would not have the large unwanted fat load of pastry. Maple syrup is yet another lighter option, or you can even sub in natural sweeteners these types of as monk fruit sweetener to retain your sugar intake to a bare minimum.

Creamy pasta

Although there are loads of healthy tomato-primarily based pasta alternatives, sometimes a creamy pasta is all you might be actually craving. The superior news is that it is relatively easy to lighten creamy sauces whilst retaining masses of flavour. All you need to do is base your creamy sauce on milk rather of product, thicken it with a minimal flour and use stock to give it a loaded flavour. Wholemeal pasta will work in particular properly with a lighter sauce, or you could acquire it to the following level by using low-carb konjac noodles or zucchini noodles.

Rooster pie

Who does not like a hen pie? The creamy filling and crisp, crunchy buttery pastry is synonymous with winter season warming. The situation is that pastry is particularly substantial in saturated fat and when this is teamed with a creamy filling, chicken pie can pack in upwards of 30 or 40 grams of fats per provide. Opting for lean hen breast or tenderloin relatively than thigh fillet will promptly lighten your favorite pie filling, while creating a easy flour-and-milk sauce removes the need for cream and slashes the fats by at the very least 50 for each cent. Load up your pie with plenty of small-calorie, fibre-loaded vegies this kind of as celery, carrots and peas, and top with a single sheet of minimized-body fat puff or filo pastry to preserve the in general unwanted fat written content of your crunchy pie to a bare minimum.

Chili con carne

Spicy and warming by its quite character, it is incredibly easy to make chilli con carne exceptionally balanced. If you want a meat foundation, acquire the leanest mince or steak you can discover, and bulk up your combine with additional kidney beans and hundreds of vegies. For a lighter possibility, stick to beans and vegies, serve with a tiny chopped avo and go quick on the cheese and bitter product. Or even far better, swap the creamy toppings for a little purely natural or Greek yoghurt.