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Staple meals made healthier

Does your family life on Spag Bol and Shepherds pie? Would you rather stick to what they like than face them screwing their faces at something new? Well you are not alone…

Studies have shown that due to hectic lifestyle, fussy kids and partners that work longer hours the average mum relies on nine staple meals to feed her family. Despite having an average eight cookery books in their house, mums avoids experimenting in the kitchen.  Sound familiar?

We are here to rescue your family from boredom and unhealthy eating habits with our simple tips. By simply ‘tweaking’ the recipes, you still get the full flavour of these commonly cooked meals, without the added calories - ensuring that your family eats a variety of healthy and delicious meals every time!

Roast Dinner

No Sunday is complete without this traditional meal, so make it healthier by slow roasting a quality chicken or meat joint to ensure you reap its protein bursting potential.

Make it healthier... For added vitamins and fibre, why not leave the skin on when roasting and rather than soaking the roast potatoes in oil spray lightly with a little olive oil.

Sausages and chips/mash

One of the ultimate winter comfort foods - there's nothing better than bangers and mash on a cold day! Even though potatoes are starchy food containing carbohydrate that provide us with energy, potassium, and vitamins, the sausages are high in saturated fat - but there is a way to balance it out!

Make it healthier... Try using a fat-free milk and low-fat butter to make mash - this will keep the saturated fat to a minimum. For a low calorie alternative to bangers and mash, try using vegetarian instead of pork sausages.

Spaghetti Bolognese

A quick and easy family favourite - great if you want to skimp on time but make sure everyone eats their fill. Again, the minced beef can raise fat levels, so try and opt for lean mince! Or, if you want to make it even healthier...

Make it healthier...  Try using fresh lentils instead of mince and basil provides a delicious, healthy alternative that will go down a treat with the whole family. Alternatively, make with sweet corn to increase to your vegetable serving per meal.

Pizza

Pizza is a great Saturday night indulgence to share with the family, but mind those portions - there's a danger of overloading the saturated fat due to the cheese and meat in a standard stuffed crust!

Make it healthier... Instead of going for the typical pepperoni of ham meat feast you have become so accustomed to, why not try making a Vegetarian pizza instead to ensure your family get one of your five a day in their meal? Serve with a Caesar salad or coleslaw for added nutrients from the cabbage and lettuce.

Shepherds Pie/Cottage Pie

More comfort food! This hearty dish will get you a healthy dose of protein, good fat and carbohydrate, but the 'bad' fat and salt levels can sometimes make a Shepherds or Cottage pie sinful.

Make it healthier... Shepherds pie leaves lots of room for experimenting so don’t hold back. Why not try adding carrots and peas to the mince and using roasted squash or cauliflower mash for the topping as a tasty, healthier alternative to classic dish.

Casserole/stew

Nothing beats a casserole on those cold winter nights to warm you up as well as fill you up - however, as with other meat-based dishes, there's always a danger of overdoing the saturated far!

Make it healthier... Adding some vegetables such as carrots, beans and pulses to your meat can increase nutrients and these metabolism-boosting foods are ideal for boasting energy levels for your active family. Simply skim excess oil from the casserole to reduce the fat intake and keep you family healthy and asking for seconds!

By Toyin Owoseje

For more information about healthy eating, log on to CloserDiets.com