SIMPLE FOOD SWAP: STARCHY SIDES

Courgetti, spaghetti-like strings of courgettes that are available in supermarkets or can be quickly made with a spiraliser, make a great alternative to pasta and noodles, especially in sauce-rich dishes like bolognaise. Or try using layers of aubergine instead of pasta in your lasagne. For a healthy rice replacement, use either a cheese grater or food processor to finely chop raw cauliflower, then stir-fry with a little oil for five to eight minutes. Carrot, swedes and sweet potato, cooked and mashed with a blender, all make tasty stand-ins for mashed potato – try a combination for extra nutrients. To avoid a watery mash, let your veg steam after cooking and pat dry with a paper towel. Or try blitzing a can of butterbeans with lightly sautéd garlic, a little olive oil and rosemary for a delicious, indulgent mash that’s a source of calcium, potassium, protein and fibre.