Do you feel your health slipping this winter? Don’t worry, you’re not alone! Cold weather and shorter days have us all craving comfort foods, the cold weather also sees us skipping our morning workouts. Stay on top of your health with a few simple food swaps of your favourite heartwarming dishes.


Swap: White Rice For Cauliflower Rice

Cauliflower can be used as a rice substitute for your fried rice, curries and stews. Chop the cauliflower into florets and put into a food processor. Pulse the florets until they are a similar size to rice then cook the cauli-rice on a pan with butter, salt, pepper and spices to taste. Cauliflower contains a range of anti-inflammatory ingredients and is high in vitamin C with 70% of your RDI in one cup.


Swap: Noodles For Zoodles

It’s safe to say that most people love a good, steaming bowl of spaghetti on a winter’s day. Whilst pasta certainly hits the spot it’s extremely low in any nutrients and high in refined carbs. Stay on top of your health by substituting traditional spaghetti for zoodles. Zucchini can be spiralised into the shape of noodles, or can be sliced and used as a substitute for lasagna sheets. Zucchini is very low in saturated fats, sodium and cholesterol and high in a range of nutrients including vitamin C, B6 and manganese.


Swap: Potato Mash For Sweet Potato Mash

Mashed potato is a heartwarming favourite that accompanies almost any dish, including roasts, slow cooked lamb shanks, ribs, fish and baked chicken. Whilst potatoes have a range of amazing nutrients, they can easily be swapped to sweet potato for a more complex carbohydrate option. Not only are sweet potatoes a form of slow-releasing carbohydrates, they are also extremely high in Vitamin A and contain high amounts of Vitamin C and B6.


Swap: Apple Pie For Baked Apples

If you’re craving a hot bowl of apple crumble and vanilla ice cream for dessert we have the perfect swap. Bake whole apples and serve with natural yogurt. The apples can be baked with spices like cinnamon, vanilla and cardamom. They can be cored and stuffed, or baked whole and served with nuts, greek yogurt and maple syrup. The natural sugars in apples come to life when baked, so there’s no needed for excess sweeteners. This swap is a very low calorie, low sugar dessert substitute and can offer a source of probiotics and essential fats if natural yogurt and nuts are used.


Swap: Pot Pies For Stews

Pot pies are food for the soul and a favourite for many families during the cold months. Whilst the filling can be quite nutritious, the pastry itself is full of fats and refined carbs. Swap your pot pies for a delicious slow-cooked stew. It’s super simple to make, just throw all your ingredients into a slow cooker and serve with cauliflower rice or quinoa.


Your Local Fruit Shop

Staying healthy during winter doesn’t have to be an arduous task. A few easy swaps will leave you feeling on top of your game. Head into Your Local Fruit Shop to find plenty of healthy substitutes for your favourite winter dishes.

Find Your Local Fruit Shop