By Salma El-Sakka
As temperatures drop, cravings for warm, high-energy comfort foods increase, but a registered dietitian says simple ingredient swaps can boost nutrition without sacrificing flavor.
Replace cream with low-fat yoghurt
Dietitian Lizzie Sanchez recommends swapping cream or ice cream in desserts like apple crumble for low-fat yoghurt, low-sugar custard, or soya alternatives to cut fat. Keeping fruit peels on adds fibre, while reducing sugar further improves the nutritional profile.
Use leaner mince and lentils in shepherd’s pie
Choosing leaner mince reduces saturated fat, and replacing half the mince with lentils adds fibre and protein while maintaining a similar texture.
Choose whole grains over refined carbohydrates
Sanchez advises opting for wholegrain or multigrain bread instead of white bread to increase fibre intake alongside warming soups.
Substitute olive oil for butter in mashed potatoes
Using olive oil instead of butter lowers saturated fat, and swapping white potatoes for sweet potatoes adds fibre, vitamins, and phytochemicals.
Opt for tomato-based soups over creamy versions
Tomato-based soups are healthier; for creaminess, Sanchez suggests blending in silken tofu as a low-fat alternative.
Select stronger cheese and use less
Stronger cheeses like mature cheddar or stilton deliver flavor with smaller portions. Grating cheese instead of slicing helps control quantity. Nutritional yeast offers a vegan, lower-fat cheesy flavor with B vitamins and iron.
Swap sugary hot chocolate for plain cocoa
Plain cocoa powder is high in fibre; sweetening with alternatives like xylitol avoids excess sugar. Sanchez advises skipping whipped cream toppings.
