A heartwarming British classic that makes for the perfect comfort food, a Sunday roast is the go-to meal of choice for many during winter.
While there is a constant debate to be had over which part of a roast is the best – be it the gooey cauliflower cheese, crispy potatoes with a soft centre or the satisfying crunch of a Yorkshire pudding – there is also a worry that comes with consuming these items.
How can you fit all the best bits of a roast onto a plate and make it healthy? Fortunately for anyone with such a concern, Tracy Parker, senior dietitian at the British Heart Foundation, has revealed to The Independent some helpful tips to maintain the indulgence of a roast.
Read on below for her healthiest swaps to help you enjoy the much-loved dish without having to worry about piling on the pounds.
Use leaner sources of protein
For anyone who favours beef or lamb as their protein of choice for a Sunday roast, opting for leaner options such as turkey and chicken can help to make a big difference.
This is due to the latter’s lower fat content, with a typical 140g serving of whole roasted chicken containing around 335 calories, 19 grams of total fat and 38 grams of protein.
Conversely, the same quantity of roast beef contains around 25 per cent more fat per serving.
For anyone who follows a plant-based diet, Tracy advises a nut roast or celeriac wellington as they are lower in saturated fat.
A heartwarming British classic that makes for the perfect comfort food, a Sunday roast is the go-to meal of choice for many (stock photo)
Healthier roast potatoes
When it comes to cooking potatoes, it is not the spuds that are the inherent issue – but rather the other ingredients you use to roast them.
As an alternative to high-fat ingredients such as butter or lard, Tracy says you should brush them with olive or rapeseed oil.
She adds that you can cut them into large chunks – as this process absorbs less fat while still delivering that ultimate satisfying crunch.
Veggie glow-up
Instead of using liberal amounts of fat to give your vegetables added flavour, Tracy suggests roasting carrots with cumin and honey or tossing parsnips and sweet potatoes with nutmeg as a means of adding sweetness (stock photo)
While the assortment of vegetables often included in a Sunday roast – such as peas, carrots and parsnips – the amount of butter you use to cook them can impact their healthy benefits.
Instead of using liberal amounts of fat to give your vegetables added flavour, Tracy suggests roasting carrots with cumin and honey or tossing parsnips and sweet potatoes with nutmeg as a means of adding sweetness.
She also says that you can steam green vegetables and finish them with fresh herbs instead of butter for a lighter flavour.
Smarter stuffing
As with other processed foods, pre-mixed stuffing that comes in a packet may be convenient but is high in salt and fat.
As a result, the nutritionist advises using whole grains, such as bulgur wheat or quinoa in a homemade stuffing mix for an added source of fibre.
She added that chopped nuts, dried cranberries and herbs can be used to boost texture and flavour – eliminating the need for any extra fat or salt.
Speaking to The Independent, she said: ‘A roast dinner lends itself well to a plate of equal thirds carbohydrates, vegetables and, done right, can give a healthy balance for a great meal.
‘Making a few simple swaps can help reduce the impact on your heart health. And during the winter and festive season, when we often have more roasts than usual, those swaps can really make a difference.’
This article was originally published by a www.dailymail.co.uk . Read the Original article here. .