Mum reveals surprising ingredients adding hundreds of calories to meals – and how she makes simple tweaks


Rhian and some of the meals with swaps (Picture: Healthy Mummy)

Eating healthier can be a bit dull because honestly, no one wants to eat salad every day.

One mum has revealed how she makes some simple tweaks to reduce the calories in some of her favourite meals.

Australian mum Rhian Allen, founder of The Healthy Mummy, says that there are lots of hidden ingredients in meals that add a lot of calories and fat but they can be swapped out.

She explains that it means you can still create food the whole family will eat but make each meal lower in calories.

Posting on her website, Rhian says: ‘As a busy mum of two, I know how easy it can be to go overboard with your daily calorie requirements! You think you’re being healthy and making great meals but the weight isn’t shifting. 

She continues: ‘When it comes to making meals and you’re trying your best to make everyone in the family happy, sometimes you may not realise the portions are too large or you use ingredients that could be swapped with healthier options.’

Laying out seven meal options, Rhian shows how she tweaks some of her family’s favourites.

Chicken schnitzel fingers with sweet potato wedges

(Picture: Healthy Mummy)

To reduce the meal from 623 calories to 356 calories, Rhian used a smaller quantity of chicken, used sweet potato instead of white potato and served with yoghurt rather than store-bought lemon aioli.

She also cut the amount of oil used to cook the chicken. For the higher calorie meal, she used two tablespoons but says that’s too much.

Creamy mushroom & bacon ravioli

(Picture: Healthy Mummy)

Rhian recommends cutting the portion of beef ravioli from 185g per person to 125g per person.

She then used 50ml of reduced fat cream, rather than 100ml of regular cream and instead of 54g of bacon (2 rashers) she cut it down to one trimmed rasher.

Instead of 10ml (2tsp) of olive oil, she carefully measured 1 tsp to cook the meal.

Greek beef burgers

(Picture: Healthy Mummy)

To reduce the calories in this meal, Rhian recommends cutting down the amount of beef mine and switching to a wholegrain bread roll.

She also says to avoid butter on the role and limiting the cheese used.

Mexican lasagne

(Picture: Healthy Mummy)

Rhian cut the mince used in the higher calorie lasagne (for four people) from 800g to 400g.

She switched the kidney beans for a can of salt reduced kidney beans.

She then used light sour cream and reduced the 150g of full fat cheese to 130g reduced-fat cheese.

She also decided to remove the 250g white sauce from the lasange.

Supreme pizza

(Picture: Healthy Mummy)

To make her reduced-calorie pizza, Rhian switched a store bought pizza base to a pita bread and cut the amount of ham, salami and mozzarella by 40g.

Cherry choc slice

(Picture: Healthy Mummy)

To make a lower-calorie sweet treat, Rhian used 60g of dark chocolate instead of 150g of milk chocolate.

She cut the amount of shredded coconut from 85g to 50g and instead added two tablespoons of chia seeds.

She also cut them into 10 squares instead of six to make a smaller portion size – enough to give a sugar hit but helping to reduce the calories.

Creamy mango & passionfruit ice blocks

(Picture: Healthy Mummy)

Rhian has an unusual swap here, cutting out 200g of full fat vanilla yoghurt for 150g of silken tofu.

She also swaps 200g of thickened cream for 250mls of almond milk.

She uses 40mls of maple syrup instead of 60mls, which keeps it sweet without adding unnecessary calories.

To make her lower calorie lollies, she blends the tofu, 200g of mango, 240g passionfruit, almond milk and maple syrup and then pours it into moulds and freezes overnight.

Do you have a food tip to share?

Get in touch at metrolifestyleteam@metro.co.uk.

MORE: Man says he has the recipe to make the crispiest roast potatoes every time

MORE: Ten great days out to have around the UK this summer

MORE: Miracle baby born ‘the size of a hand’ is now a thriving three-month-old





READ SOURCE

READ  The 15 best looks of the Oscars 2020 by the ES fashion team

LEAVE A REPLY

Please enter your comment!
Please enter your name here