A comforting British classic that makes the perfect comfort food, the Sunday roast is a favorite winter meal for many.
While there’s a constant debate over which part of a roast is the best (whether it’s the gooey cauliflower cheese, crispy potatoes with a soft centre, or the satisfying crunch of a Yorkshire pudding), there’s also a concern that comes with consuming these items.
How can you put the best pieces of roast on a plate and make it healthy? Fortunately for anyone with that concern, Tracy Parker, senior dietitian at the British Heart Foundation, has revealed to The Independent some useful tips for maintaining the pleasure of a barbecue.
Continue reading below to learn your healthiest changes that will help you enjoy the much-loved dish without having to worry about gaining weight.
Use leaner sources of protein
For anyone who prefers beef or lamb as their preferred protein for a Sunday roast, opting for leaner options such as turkey and chicken can help make a big difference.
This is due to the latter’s lower fat content, with a typical 140g serving of whole roast chicken containing around 335 calories, 19 grams of total fat and 38 grams of protein.
By contrast, the same amount of roast beef contains about 25 percent more fat per serving.
For anyone following a plant-based diet, Tracy recommends a roasted walnut or celeriac Wellington, as they have less saturated fat.
A comforting British classic that makes the perfect comfort food, the Sunday roast is a favorite meal for many (file photo)
Healthier roast potatoes
When it comes to cooking potatoes, the inherent problem is not the potatoes, but the other ingredients used to roast them.
As an alternative to high-fat ingredients like butter or lard, Tracy says you should brush them with olive or rapeseed oil.
Add that you can cut them into large pieces, as this process absorbs less fat while still offering that satisfying crunch.
Vegetable glitter
Instead of using large amounts of fat to give vegetables more flavor, Tracy suggests roasting carrots with cumin and honey or mixing parsnips and sweet potatoes with nutmeg to add sweetness (file photo)
While the variety of vegetables often included in a Sunday roast, such as peas, carrots and parsnips, the amount of butter used to cook them can affect their health benefits.
Instead of using generous amounts of fat to give vegetables more flavor, Tracy suggests roasting carrots with cumin and honey or tossing parsnips and sweet potatoes with nutmeg to add sweetness.
It also says you can steam green vegetables and finish them with fresh herbs instead of butter for a lighter flavor.
Smarter filling
As with other processed foods, pre-mixed filling that comes in a package may be convenient, but it is high in salt and fat.
As a result, the nutritionist advises using whole grains, such as bulgur wheat or quinoa, in a homemade stuffing mix for an additional source of fiber.
He added that chopped nuts, dried cranberries and herbs can be used to enhance texture and flavor, eliminating the need to add additional fat or salt.
Speaking to The Independent, he said: “A roast dinner sits well on a plate with equal thirds carbs and vegetables and, done well, can provide a healthy balance for a great meal.”
‘Making some simple changes can help reduce the impact on your heart health. And during the winter and holiday season, when we often have more roasts than usual, those swaps can really make a difference.”