OH! Magazine - Australian Version August 2018 | Page 14

( FOOD & NUTRITION )
FIVE HEALTHY
FOOD SWAPS
Sumo Salad’s chef, Kim Wiggins provides us with these
healthy lunch swap ideas to help keep the winter bulge at bay.
h winter, all you make us want to
do is drink red wine, eat bowls and
bowls of pasta and watch Netflix by a fire!
But, my jeans aren’t going to like those
plans! That being said, our body naturally
prefers to add a little cushioning over the
cooler months, as a form of preservation,
because, fat keeps us warm. Fat certainly
isn’t the devil when we’re able to brave
the days when the mercury drops below
zero.
O
While a couple of kilos is neither here nor
there, keeping on top of our health
ensures our immune system is supported.
And let’s face it, it also means we don’t
have to shop for a new wardrobe!
So, what are those common comfort
foods we love to devour when the days are
crisp? And, can we replace them with
similar meals that have a healthier edge,
yet still taste delicious?
extra serving of vegetables to your five a
day quota.
While, carbohydrates are essential for
maintaining energy levels and supplying
our brain with glucose, too much or too
many servings of refined carbohydrates
may be stored as extra (unwanted)
cushioning.
However, if you do prefer carbohydrates
with your meal, choose brown rice or
quinoa (or a blend of both) which is
unrefined and will also meet your fibre
needs.
3. Adding more veg
Our digestive system wasn’t built to digest
meat products breakfast, lunch and
dinner, and so, adopting a flexitarian diet
whereby plant-based foods take up a
larger portion on the plate is
recommended.
1. Pasta for pasta
Yes, you can still have pasta. However, a
reinvented pasta such as a healthier
carbonara made with skimmed milk
instead of full-cream and eggs. This can
reduce the level of fat content by 70 per
cent can taste just as good. The addition
of kale also helps boost your intake of
greens for the day, and provides an added
hit of fibre, which will add to satiety.
2. Rice for plant-based rice
Rice is a partner in crime with curries,
stir-fries and risotto, but have you ever
thought of substituting it with cauliflower
or broccoli rice? Both vegetables hold up
in terms of texture and also provide an
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OH! MAGAZINE ( AUGUST 2018 )
Interestingly, vegan is one of the most
searched terms in Australia and you’ll see
a number of providers catering to a
growing demand for plant-based foods.
Examples of vegetarian meals which will
still leave you satisfied is a middle-
eastern bowl made up of falafel with
haloumi or a lentil and tabbouleh salad
bowl.
Eating a balanced diet which includes
more vegetables is a fantastic way to
increase our nutrient, antioxidant and
fibre needs, which many Austra