Dear Samsara,
Question: I am trying to get my family to eat healthier and go on a diet as we all have the tendency to put on weight easily. The problem is that they like all the home baked foods along with the cakes that tend to be fattening and complain if I give them things like chicken and salad. They don’t really like exercise much which doesn’t help either. What can I do to help get them fit and healthy?
Answer: Surprisingly it is not as difficult as it may seem and often they may not even realise the subtle changes. As a lover of my food, I also don’t like to miss out so I just adapt recipes.
Here are some small changes you can do to start: Switch from full fat milk to skimmed. You can use this in your sauces, cakes and desserts. Use low fat mature cheese, Halloumi light, Feta light or Quark in your cooking. These are great alternatives. They can be used in all the traditional Mediterranean baking; from Moussaka, Pastichio, Tyropita, just switching this will make a small healthy change.
Next, instead of frying first for some things that absorb a lot of oil like aubergines, courgettes or potatoes, try to par boil first so that they will cook quicker when in the oven or a quick fry with one or two tablespoons of olive oil.
Next step switch the sugar to natural alternatives. Not only will this be better for them but it will give them sustained energy as sugar gives an instant sugar and energy rush and a quick drop, while a natural fruit sugar alternative will give a quick energy rush with a gradual drop so they will feel more energetic. These sugars can be like fructose or 100% natural fruit syrups such as agave, date, carob or honey. There are so many substitutes now even sweeteners like Truvia or Stevia made from a leaf, though this does seem to have a slightly bitter aftertaste claimed by some.
Use the leanest minced beef or turkey wherever possible or a substitute like soya mince for those vegetarian in the family, and with all the spices added, you will be pleasantly surprised of all the flavour.
Don’t miss out on dessert! Make those cakes, mahalepi and other sweets but as pure and natural as possible adding fruit and veg wherever possible.
You should find they will all have more energy so you can get them to participate in some fun family activity, maybe a bike ride or swimming to get them fit and healthy.
Love and Sparkles
Samsara x
