Waitrose has invited me to take part in its January Healthy Food Swap Challenge. The challenge involves swapping unhealthy foods with healthy ones for a week and keeping a diary.
Before starting the challenge Nathalie, the Waitrose nutritionist, asked me to keep a food diary for a week to get an idea of where I could improve my diet. In doing the food diary I realised I’m a bit of a carb-o-holic! My breakfast lunch and dinner are all usually laden with them, which explains why come the afternoon I’m usually in a carb-coma.
Natalie’s advice was:
“Try reducing the amount of carbohydrate rich food that you have – replace it with protein-rich foods e.g. for lunch try having an egg omelette with vegetables, lentil soups and including fish or lean meat and poultry on other days, served with vegetables.”
Since my dinners always have potatoes/rice/pasta in them, today I decided to find a recipe with none of the above! I found this Fig & Parma Ham Salad recipe from a recipe book called Posh Nosh (£2.99 on Kindle) which I was given for Christmas. Although the recipe does contain some carbohydrates (in the toasted sourdough) the portion size is much much smaller than I’d take in ordinarily at dinner time.
The rest of the week I’m going to be using Waitrose new Healthy Food Swap Tool which gives inspiration and ideas around healthy food swaps for breakfast, lunch, dinner and snacks. I’ll also be posting my favourite food swap recipes in the coming days.
Here’s the recipe for the dinner I made tonight which was seriously delish and surprisingly filling.
PREP TIME: 15 mins
COOK TIME: 5 minutes
SERVES: 1 person
- 50g fine green beans, ends trimmed
- 2 tbsp extra virgin olive oil
- 2 slices of white sourdough bread, cut into large cubes
- 75g of mixed leaf salad
- 1/3 of a 85g pack of Parma ham
- 2 figs quartered
- 1tsp Dijon mustard
- 1/2 tbsp cider vinegar
- Salt and freshly ground black pepper
- Brings small pan of water to the boil and cook the beans for 4 minutes or until tender. Drain and then leave in a colander to steam dry until needed.
- Heat 1 tbsp of oil in a large frying pan and fry the bread cubes, tossing frequently, until golden and crisp. Season with salt and leave to cool.
- Arrange the mixed leaf salad in the center of the plate. Roughly tear the Parma ham slices and weave amongst the leaves.
- Dot the figs, beans and toasted bread cubes over the top.
- In a small jug mix together the Dijon mustard, vinegar, remaining oil and some seasoning. Drizzle over the salad to dress and serve.
*Disclosure Waitrose has provided me with a £60 gift voucher to purchase the ingredients for my healthy food swap challenge. The company I work for also works with Waitrose, although I do not work on the account myself.