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Speaker 1: Hi, and welcome back to bounce forward with me, Tippaul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the wire runtry people

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Speaker 1: of the cooler Nation. I pay my respect for elders

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Speaker 1: past and present, Mike wrote to me, Haytiff, I absolutely

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Speaker 1: struggle at the end of a rough day with putting

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Speaker 1: down the phone and stepping away from the food delivery apps.

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Speaker 1: If I'm craving some of my favorite naughty foods, but

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Speaker 1: I want to make them healthier, what fake aways would

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Speaker 1: you suggest? Yes? Okay, fake aways? Oh, this is such

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Speaker 1: a cool question. Creating healthy a versions of takeaway meals

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Speaker 1: at home is a great way to still enjoy your

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Speaker 1: dishes whilst controlling the ingredients and portion sizes and the

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Speaker 1: nutritional content. So you really do want to enjoy pizza,

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Speaker 1: but there are healthier versions. So I'm going to go

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Speaker 1: through some of my favorite fake aways. Pizza healthier version

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Speaker 1: use whole wheat or cauliflower crusted. You can use fresh

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Speaker 1: tomato sauce with low sodium and top with plenty of

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Speaker 1: veggies and lean proteins like chicken or turkey, and op

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Speaker 1: for part skim mozzarella or a lighter amount of cheese,

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Speaker 1: and you have a perfectly delicious pizza there. But it

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Speaker 1: is healthier for you burgers, Oh, the healthier version. Well,

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Speaker 1: swap regular beef patties for lean beef, turkey, or even

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Speaker 1: plant based patties. Use whole green buns and load up

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Speaker 1: with fresh vegetables, and consider adding avocado for healthy fats

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Speaker 1: instead of cheese or mayonnaise. So that's a good one.

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Speaker 1: Then you've got things like fried chicken, oven bake, or

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Speaker 1: air fry your chicken, and I love the air fry.

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Speaker 1: I'm dominating my air fry at the moment. You want

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Speaker 1: to marinate the chicken pieces in buttermilk and spices, then

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Speaker 1: coat with a mixture of almond flour or whole wheat

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Speaker 1: flour and bake until crispy. This reduces the fat content. Then,

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Speaker 1: like say, you really love takeout, So for dishes like

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Speaker 1: fried rice or stir fry, use brown rice instead of

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Speaker 1: white and increase the proportion of vegetables to meat and

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Speaker 1: cook with less oil, and use low sodium soy sauce

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Speaker 1: or tamari to reduce the overall salt intake. Then things

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Speaker 1: like Indian curries or yami, but use link cuts of

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Speaker 1: meat or legumes for protein. Cook with lighter coconut milk

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Speaker 1: or yogurt instead of cream, and serve with whole grain

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Speaker 1: nan bread that can increase of fiber content, fish and chips.

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Speaker 1: Bake or grill of fish again, chuck it in the

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Speaker 1: air fry. Use bread crumbs or a light batter, but

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Speaker 1: serve with the side of oven baked sweet potato fries.

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Speaker 1: Again it can go in the air fry and it's

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Speaker 1: so delicious. Mexican tacos corna tias instead of flour tortillas

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Speaker 1: to lower the calorie count and increase that fiber, and

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Speaker 1: then fill the tacos with grilled chicken, fish, vegetables. They're

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Speaker 1: actually really healthy. And a doll up a guacamole and

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Speaker 1: just skip the South pasta dishes. Oh so good, But

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Speaker 1: you can use the whole grain pasa or alternatives like

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Speaker 1: zucchini noodles or spaghetti squash, and use homemade tomato sauce

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Speaker 1: with fresh tomatoes and garlic and herbs, and add plenty

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Speaker 1: of vegetables and lean proteins like seafood or chicken. Air

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Speaker 1: fries are also great, right I mentioned that I'm in

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Speaker 1: my air fry era. So you want to do air

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Speaker 1: fry French fries really great, Slice some really thin, toss

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Speaker 1: in some olive oil and your favorite seasoning like paprika

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Speaker 1: or garlic powder, pinch of salt. They're delicious. You can

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Speaker 1: do crispy chicken wings in the air fryer with some

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Speaker 1: of your favorite seasonings. Fried chickens really good in their

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Speaker 1: vegetable spring rolls, mozzaureala sticks. You can do your fish

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Speaker 1: and chips in there, chicken tenders, even stuff like peppers

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Speaker 1: or capsicans. You know. So these are some really versatile recipes.

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Speaker 1: They're all air fry friendly, you can enjoy, and they're

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Speaker 1: significantly less calories. So that's what you want. But I

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Speaker 1: do all the cooking in this joint. Oh thank you, Ed,

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Speaker 1: I do all the cooking in this joint. And she's

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Speaker 1: pretending I never said I cooked lunchtime, breakfast. All the

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Speaker 1: cooking is done by me. This is nonsense. That is

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Speaker 1: my husband. I never said that I by Ed. I

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Speaker 1: never said that your husband. I'm the gardener who hangs

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Speaker 1: around when it's at work. I never said I cook

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Speaker 1: every single meal. Ed is a fantastic chef. He's screaming

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Speaker 1: in the background, But yes, he does do a lot

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Speaker 1: of the cooking, but I do a lot of the inspo,

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Speaker 1: like wouldn't it be nice to do air fry fish

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Speaker 1: and chips? And then he goes and cooks it. So

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Speaker 1: that's the way we roll. Let's talk about the week

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Speaker 1: and how I saw structure at food wise, I don't

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Speaker 1: like batch cooking too much because I like to have

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Speaker 1: my food fresh and I just don't like eating out

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Speaker 1: of like little containers. And I've done that. I used

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Speaker 1: to do that ages ago when I was you know,

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Speaker 1: whether it was crazy dieting or just craziness in my twenties.

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Speaker 1: I just don't want to do that anymore. So love

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Speaker 1: to cook fresh. I do have a menu every week,

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Speaker 1: and I know exactly what I'm feeding the kids and

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Speaker 1: what I'm feeding myself, and that just helps in the

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Speaker 1: day to go. Right, We're doing this tonight, and I'm

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Speaker 1: going to like racks of lamb veggies, Okay, prep that like,

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Speaker 1: So definitely planning and having a menu for the week

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Speaker 1: I think is critical. So if you can get in

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Speaker 1: the habit of on a Sunday, just I've got a

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Speaker 1: whiteboard on my fridge. I just ride out Monday to Sunday.

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Speaker 1: What's what we're having each day, and then whether it's

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Speaker 1: me or my husband ed, we're on the same page

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Speaker 1: as to who is cooking what needs to be done.

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Speaker 1: I always do a lot of prep go to the

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Speaker 1: butcher and have a lot of meat in the freezer,

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Speaker 1: so it's just pulling out meat out of the freezer,

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Speaker 1: defrosting it, knowing what we need for that night. Veggies,

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Speaker 1: I will batch cook them sometimes a day and use

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Speaker 1: them for one or two days for us and the kids.

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Speaker 1: But I like to keep things pretty fresh, so not

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Speaker 1: longer than that. But you know, I will do a

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Speaker 1: batch and maybe use them for tonight and tomorrow. Salads

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Speaker 1: I will batch cook or prepare. That's pretty easy. But

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Speaker 1: really when it comes to the meat, it's yeah. I

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Speaker 1: like to do it fresh and just have that menu,

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Speaker 1: which I think is critical and if you can get

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Speaker 1: in the habit of doing that, then you are winning.

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Speaker 1: Thanks so much for listening to Bounce Forward. I love

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Speaker 1: having your company, So please dm me on Instagram at

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Speaker 1: tif Hall Underscore XO and let me know all of

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Speaker 1: your juicy questions. Don't forget to rate and review me

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Speaker 1: on your podcast That Speak Soon, Happy Days,