Healthy swaps – beat the January blues!

Happy new year!

It’s officially that time of year when everyone rejoins the gym, starts a detox or goes on a diet to lose those extra pounds gained from too many mince pies or this just me???

This year however, I’ve tried to make some healthy food swaps that are easy to stick to rather than making resolutions to give up the foods I love completely. By sticking to these swaps I can still eat the food I enjoy but not limit myself in what I can cook. I’ve also decided that the odd glass of wine or take away is not a bad thing. Everything in moderation!

These are my 5 food swaps for January…


These can be added to many of your existing recipes or used instead of meat to help you get extra protein but cut down on the fat content. Try adding pinto beans to a Mexican chicken stew or black beans to your fajitas instead of meat.


Just like beans these are so nutritious and if cooked correctly are so tasty! Most pulses come in tins now so there is no need for soaking. Use puy lentils instead of mince in a shepherds pie or green lentils in a warm salad.


By January most people shudder at the word but this is a meat that should be enjoyed all your round! The meat is very low in fat and can be used instead of most meats to create a turkey curry or even using turkey mince to make your spaghetti bolognese.

Fat-free Yoghurt

A lot of recipes call for cream to be added which can double the calories in your meals! Swap the double cream in your pasta dishes for fat free yoghurt or try using in dips to get that creamy flavour but in a much healthier way.


Try swapping your traditional accompaniments such as rice and pasta to something a little more light and healthy like quinoa, cous cous or bulgar wheat You can add your own flavours and it is so easy to prepare. Also makes a fantastic salad addition for lunch boxes.

Hopefully by making some slight changes along with trying to get a couple of hours of exercise in each weekI will lose a few pounds without getting the January blues!