Cut carbs and calories (and sneak in an extra veg portion) by swapping standard rice for cauliflower rice. To make, roughly chop a de-leafed cauliflower and blitz it in a food processor.
Top a slice of fresh cucumber with cream cheese and smoked salmon for a spin on the traditional cocktail blini that’s crunchy, fresh and has around 20 calories fewer than the flour-based version.
Nutritional yeast, such as Marigold Super Engevita Yeast Flakes is a low-sodium, slightly cheesy seasoning that can be used as a substitute for salt.
In a sandwich made with 45g of cheese, you’ll save 33 calories by going for brie compared with Cheddar. Brie is a bit lower in calcium, but it’s richer in folate, which can help fight fatigue.
Peanut butter is good, but tahini, made with sesame seeds, is an even better spread for your bread. A 15g tablespoon (100 calories) provides 57mg of magnesium, compared with 27mg in peanut butter.
Upgrade the nutritional value of your standard caesar salad by swapping pale, crunchy iceberg lettuce for deeper green baby kale.
Topping spiralised courgette instead of traditional spaghetti with beef bolognese sauce slashes the calories in a typical serving from around 700 to nearer 300.
Adding a small handful of almonds to your salad gives that satisfying crouton crunch, but with higher amounts of protein, essential fats and fibre, plus a decent dose of magnesium, potassium and iron.
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