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How to make your lunch/dinner a lighter version

We all love a good, warming meal, but our overall energy needs can be quite a bit lower than usual at the moment.

Option 1 Eat smaller portions

OK, but won‘t always help to make us feel satisfied

Option 2 Twists and tweaks

It‘s important to know about nutrients you may miss out on when swapping ingredients.

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We‘ve picked one recipe that makes understanding the consequences of twists and tweaks to your main meals easy to understand.

Creamy Pasta with Spinach Ideas to make this a lighter dish 1. Swap dairy cream for soy/oat/hemp cream 2. Add a good source of protein 3. Swap normal pasta for pea/lentil/chickpea noodles

There‘s multiple ways to add twists to this dish, here‘s the principles

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1. Swap dairy cream for soy/oat/hemp creme Most often used in such a recipe

Please remember: We all do need fats in our diet. They are a great sourcef of energy! However, as long as we move a lot less, our overall energy needs decrease, hence it is absolutely okay to reduce the intake of some foods, but never okay to cut out an entire food group. For more detailed information, please head tothe ’Fat’ section.

That‘s where we can change the most to make your meal lighter.

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Light version • main difference: less fats (saturated and unsaturated) •

slightly more carbohydrates

• makes the biggest difference to dairy cream in terms of energy density

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vs

high in energy density

not high in energy density

high in saturated fats

low in fat content, esp. saturated fats

slightly higher in protein

slightly lower in protein

content than alternative

content than alternative

BUT

BUT

does contain appr. 10x the amount of

only 1/10 of the amount of calcium

calcium

no vitamins and minerals

does contain vitamin B12 does contain iodine does contain other vitamins and minerals that the alternative product does not contain

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Please note • swapping the dairy product for a plantbased product once, twice, or for a couple of weeks may not have a huge effect on your overall levels of e.g. calcium and vit B12 • cutting out dairy completely: it‘s invaluable to know which foods will still provide you with the micronutrients you no longer consume but do need

This document serves to understand how we can adjust our diets in the current situation of lockdown and/or self-isolation.

…. and not deprive ourselves just because we can‘t move as much as we are used to!

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Alright ‌. that was the biggest swap in this recipe, so here we go:

Serves 2 250ml plantbased creme alternative 50ml water salt + pepper 200g spinach (frozen) If you like: Add a dash of white wine

Bring to the boil and let simmer for about 3 mins. Cook pasta in a separate pot – for 2, approximately 125-150g could be a good portion. 8


Alright …. that was the biggest swap in this recipe, so here we go: Add - source of protein (here edamame beans and peas) - pasta once cooked and drained Source of protein Can be plantbased or an animal product. If plantbased it‘s good to choose edamame beans as one source due to their high quality protein profile. Edamame beans and peas in this recipe were frozen. You could also choose to just use spinach and add salmon or prawns.

If you‘d like to up the protein content of this meal – swap normal pasta for lentil/pea/chickpea pasta!

This second step takes about 10 mins, may be slightly longer if you opt for prawns/slamon.

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Heat everything together for about 2-3 mins.

Serve and enjoy!

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And for those of you currently being stuck in places with no real kitchen If you have a microwave •

You can still cook the sauce similar to how it‘s done on the stove

•

make sure you bring the sauce to the boil

•

add the veggies and heat again (may require a couple of cycles to find the right temperature)

•

if your microwave has a good cooking option, feel free to add salmon/prawns

•

find pasta that is pre-cooked and only requires you to add some water and re-heat

That‘s it! Enjoy đ&#x;˜ƒ

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Dear subscribers, we‘re are trying to respond to your feedback and needs as promptly as possible. The current situation in the world, as well as in the dance world, is unprecedented, and that makes the creation of documentsfor the nutrition section a challenge. We hope you‘ve found the content helpful so far! And we definitely encourage you to get in touch and to let us know what is most helpful for you, what you feel is still missing etc. There‘s a lot more recipes already being tested, and we will upload more ideas for twists and tweaks in just 2 days.

Stay safe and healthy đ&#x;?€ .. and please tag us if you re-create this recipe!

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How to make your favorite lunch/dinner a lighter version  

During the period of lockdown and/or self-isolation, our overall energy needs can decrease. Learn how to make easy swaps to turn your favori...

How to make your favorite lunch/dinner a lighter version  

During the period of lockdown and/or self-isolation, our overall energy needs can decrease. Learn how to make easy swaps to turn your favori...