Recipes – How to make delicious, healthy junk food

There’s nothing like sinking your teeth into a juicy burger, munching on a slice of cheesy pizza, or diving into a big packet of chips. Yum!

But this indulgence comes at a cost.

Foods like burgers and pizza taste good but are packed with unsaturated fat, sodium and hidden sugars. If giving up your favourite junk food is stopping you from eating healthy, don’t worry. With a few simple swaps, you can still enjoy the taste, without all the consequences.

Here are a few recipes to get you started:

Healthy chocolate and raspberry ice-cream

Curling up with a bowl of ice-cream after a bad day is comforting and it hits the sweet spot, too. Too much ice-cream won’t agree with your waistline, though. Try this healthy alternative made with raspberries and cocoa powder. Cocoa powder is often overlooked, but it packs a healthy punch of iron, fibre and antioxidants. Along with raspberries which provides Vitamin C, K and E, you’ll be on your way to a guilt-free treat.

Calories in one scoop of chocolate ice-cream: approx 382 calories
Calories in healthy swap: approx. 167 calories

You will need:

• 2 frozen, sliced bananas.
• 2 tbsps of unsweetened cocoa powder.
• ¼ cup fresh raspberries.
• 2 tbsps raspberry jam.

Method

1. Place the frozen banana slices in a blender with cocoa powder and raspberries.
2. Blend the bananas and raspberries, then swirl in some raspberry jam.
3. Enjoy right away or place in the freezer for a harder texture.

Wholewheat English muffin pizzas

An English muffin makes a great addition to any breakfast. Did you know that it makes a mean pizza base, too? Load it with your favourite veggies, topped with low-fat cheese and you will soon have healthy mini pizzas. If you prefer other veggies that aren’t in this recipe, add them! Great pizza toppings include red pepper, green pepper, onion, zucchini, mushrooms, olives, and broccoli, which are packed with vitamins and minerals.

You’ll need:

• 1 wholewheat English muffin.
• 2-3 tbsps marinara sauce (or sauce of your preference).
• 2-3 tbsps low-fat mozzarella cheese, shredded.
• 1 tbsp baby spinach, finely chopped.
• 1 tbsp tomatoes, finely diced.

Calories in small cheese pizza: approx 847 calories
Calories in healthy swap: approx 205 calories

Method

1. Preheat your oven to 230 degrees.
2. Split the English muffin in half.
3. Top each half with marinara sauce.
4. Sprinkle cheese and vegetables on top.
5. Place on a baking tray and pop into the oven.
6. Let it cook until the cheese has melted (about two minutes).

Zucchini chips

If you can’t get through the day without snacking, zucchini has your back. It’s low in calories and carbs, and has anti-inflammatory properties which helps with heart health. Instead of mindlessly eating potato chips which will pack on the weight, try zucchini chips instead for your crunch fix.

Calories in potato chips: approx 536 calories per 100g
Calories in healthy swap: approx 16 calories per 100g

You’ll need:

• 2 large zucchinis.
• 1 tbsp of olive oil.
• ¼ tbsp of salt.
• ¼ tbsp of garlic powder.

Method

1. Preheat your oven to 200 degrees.
2. Slice the zucchini diagonally into medium thick pieces.
3. Place the slices in a large bowl and toss with oil, salt and garlic powder.
4. Arrange in a single layer in a baking tray.
5. Bake the slices for 25 minutes and turn every few minutes.
6. Reduce the temperature to 150 degrees and leave in for 10-15 more minutes.
7. The chips will be ready once they’re brown and crisp.
8. Leave the chips at room temperature for a few hours.
9. Enjoy!

References:

• https://spoonuniversity.com/lifestyle/healthy-alternatives-for-favorite-junk-foods
• https://tone-and-tighten.com/2014/07/whole-wheat-english-muffin-vegetable-pizza.html
• https://www.prevention.com/food/healthy-eating-tips/make-your-own-veggie-chips
• http://www.bowlofdelicious.com/2015/09/15/two-ingredient-vegan-chocolate-banana-ice-cream/