Food & Drink

HEALTHIER TAKEAWAY OPTIONS

As we all know, regularly consuming takeaways can have a negative impact on heart health as well as the waistline. Swapping your usual takeaway for a healthier option may be a good way to cut down on fat, salt and sugar. Helen Flaherty, Head of Health Promotion at Heart Research UK, has some great tips for doing just that… The prep work

Compare the menus for takeaway food outlets and try to choose one that provides some healthier options. Some takeaway food outlets list calories on their menus and this can help you to make a healthier choice.

Choose wisely

Try to avoid foods that are deep fried, such as fish in batter, chips and fried chicken. Swap large deep-pan pizzas and pizzas with stuffed crusts for smaller pizzas. Select lower fat pizza toppings, such as mushrooms, peppers, sweetcorn, chicken and ham, rather than pepperoni or extra cheese which are both high in fat.

Watch the portions

Be careful not to buy too much food when ordering your takeaway. Instead of ordering starters, mains, sides and desserts, why not just have a main course and finish off with some fruit and yoghurt? You could share a dish or freeze a portion of your takeaway for another time to avoid eating too much.

Try a ‘fakeaway’

Try making healthier versions of your favourite takeaway dishes at home by finding healthy recipes online. If you can’t live without your favourite takeaway dish, you could try swapping side dishes, such as chips, garlic bread, fried rice or naan bread for brown rice or wholemeal pitta bread that you prepare at home.

Drink up

Rather than buying sugary drinks with your takeaway, try drinking tap water or low calorie drinks instead. If you usually have alcoholic drinks with your takeaway, try to reduce the amount you consume by having a glass of water in between each alcoholic drink and try to choose drinks that have a lower alcohol content. Not only will this reduce your calorie intake, but it may also reduce the cost.

Discover more healthy tips & recipes at heartresearch.org.uk

Cheese straws

Makes 20 Prep time 30 minutes,plus 30 minutes chilling. Cooking time 15 minutes Ingredients: • 100g salted Homepride spread • 100g cheddar, grated • 200g plain flour • 1 tsp baking powder • 1/4tsp cayenne pepper • 1 large egg separated • 3 slices parma ham • 2 tbsp parmesan, finely grated Method: 1. In a large bowl beat the spread. Then beat in the cheese and add the flour, baking powder and cayenne pepper and mix. Add the egg yolk and 1 tbsp cold water and mix together to form a smooth dough, adding a little extra water if needed. Shape into a flat disc, wrap in cling film and chill in the fridge for 30 minutes. 2. Preheat the oven to 190°C/fan 170°C/gas 5. Divide the dough into 2, then roll each piece into a rectangle 15cm x 30cm. Brush one with a little beaten egg white and place the parma ham slices on top in a single even layer. Brush again with egg white and place the second rectangle on top, roll lightly to seal. 3. Cut into 20 x 15cm strips, twisting each strip a few times before placing on a baking sheet lined with baking parchment. Brush the strips with egg white, sprinkle over the parmesan and then bake in the oven for 15 minutes or until golden. 4. Leave to cool for a few minutes before transferring to a wire rack to cool completely.

EXPECTANT ‘PEAR’ENT? TAKE NOTE!

Food consumed by an expectant mother is the baby’s source of nourishment, which means a varied and balanced diet is key. British Apples and Pears teamed up with leading nutritionist, Lily Soutter, to explain why pears are one of the best foods to consume during pregnancy... • Pears are low in calories and have high nutritional value, which is essential for the development of a healthy pregnancy. • Pears are an excellent source of dietary fibre, with just one pear providing 20% of our daily fibre requirement. Fibre is crucial for digestive health, which is often sluggish during pregnancy. • When introducing your baby to solids, pears are a great fruit to try in the early stages of weaning.