Healthy Fast-Food Fixes

When you think of ‘fast food’, chances are what springs to mind is either something you can order in or comfort food. From a nutrition perspective, neither of these are the ideal healthy choice. I suspect you already know this but, you may believe the reason is because these foods can be high in calories.

While the foods may or may not be packed with calories, nutrition professionals know that the real reason these foods are not your friend is that both are usually laden with actual sugar to make them more more’ish’ or they are heavy on the starchy carbs, which upsets your blood sugar balance, leading to energy dips, cravings for more of the same and weight gain. 

Here are some few takeaway tips to try out when you are considering takeaways:

• Go for grilled. Trade in fried foods for grilled options to cut unhealthy fats.

• Toss out the chips. Chips are another unnecessary unhealthy fats, leave them behind or swap them for a salad or roast vegetables.  

• Skip the add-ons. Sauces, salad dressings and extra cheese can rack up the calorie count of any meal. Stay away fromthese or go for low-fat options. 

• Be size savvy. Don’t upsize your meal and avoid combo options. Stick with regular sized meals or try a kid’s meal.  

• Think before you drink. Soft drinks are loaded with sugar. Give thesweet stuff a miss and wash down your meal with water instead. 

As much as fast food can save you time and money, but your health and waistline often pay the price. Another perceived barrier to eating healthily is that it is expensive or that it takes a lot of time. 

The healthiest fast food can also be made quickly, there are options and will require a little bit of creativity without much effort. Try some of the easy suggested tips below for healthier, mindful eating. They are delicious and comforting to eat too.

---

GINGER CHICKEN 

SERVES 4 

1 tbsp olive oil or coconut oil 

4 boneless chicken breasts (skin removed) 

1 tbsp clear honey 

1 tbsp tamari (soy sauce) 

2 garlic cloves, crushed. 

2 cm piece of fresh ginger, 

finely chopped Juice and zest of one large orange 

225g button mushrooms, washed and halved. 

2 bunches spring onions trimmed and halved. 

100g broccoli, cut into small florets. 

Preheat the oven to 190˚C. Heat the oil in a frying pan and pan fry the chicken for a couple of minutes, then transfer to oven-proof dish. 

Mix together the honey, tamari, garlic, ginger, and orange zest and juice and pour over the chicken. 

Season with sea salt and freshly ground black pepper and bake for 10 mins. Add the mushrooms, spring onions and broccoli florets, baste and replace in oven for a further 15 mins or until cooked through. Serve with cauliflower rice or basmati rice.

How to make cauliflower rice

1 portion = 100g of riced cauliflower

Take a head of cauliflower and remove the outer leaves. Quarter and then blitz in a blender for 10—20 secs – in batches – or you can grate it with a regular cheese grater. 

Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on high – there is no need to add any water. 

Adding a small handful of chopped spring onion or seasoning with a little ground cumin (or toasted cumin seeds) adds a flavour twist.

---

CHICKPEA & SPINACH CURRY

SERVES 4 

1 tbsp coconut oil 

2 red onions, 

sliced ½ head broccoli, chopped into florets. 

1 mild red chilli, deseeded and finely chopped 

1 tbsp mild or medium curry powder 

150ml hot vegetable stock 500ml coconut milk 

2 x 400g cans chickpeas, drained and rinsed. 

1tsp sea salt 

200g baby leaf spinach, chopped

Heat half the oil in a large pan, add the onions and sweat for 3—4 mins to soften. 

Add the chilli and curry powder and cook for a further minute. 

Stir in the stock, coconut milk, broccoli and chickpeas and simmer for 15 mins to reduce the sauce and allow the flavours to combine. 

Season with salt and taste to check. A couple of minutes before you want to serve, stir in the spinach and let it warm through. 

Serve with cauliflower rice or rice. A salad of diced cucumber, tomatoes and red onion also makes a nice accompaniment.