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Healthy Complex Carbs

Wholegrains, beans and pulses contain important nutrients and are an excellent source of fibre. They are also a particularly good source of protein for vegetarians. We have included wholegrains in small quantities in some of our recipes. But if you have calories to spare, you might add 1 or possibly 2 tablespoons to a dish. On a non-fasting day, you can add 2–3 tablespoons to your meal.

Here are a few options:

1 tbsp cooked brown rice (21cals)

1 tbsp cooked quinoa (18cals)

1 tbsp cooked bulgur wheat (13cals)

1 tbsp cooked Puy lentils (18cals)

1 tbsp cooked pearl barley (19cals)

As these foods often take longer to cook, you can save yourself time by cooking larger quantities and freezing them in portions. Try crumbling in half a stock cube during cooking for added flavour.

Other low-carb swaps

Cauli-rice (see page 68)

Zucchini Noodles (100g) 20cals

Allow 1 zucchini per person (see pages 71 and 72 for ways to cook this)

Green Cauli Mash (see page 182)

Garlicky Mashed Turnips and Cauliflower (see page 182)

Halloumi Fries (see page 196)

Cabbage Pappardelle (see page 74)

Konjak ‘Zero’ noodles or spaghetti (Shiritaki) – originally from Japan, these contain remarkably few calories and plenty of fibre. They are available in most large supermarkets.

Simple Greens and Non-starchy Veg

Greens and non-starchy vegetables are such an important part of your diet that you should eat them freely without counting the calories. They include: cabbage, spring greens, chard, kale, pak choi, cavolo nero and spinach; as well as fine green beans, snow peas, sliced zucchini or broccoli. And salad leaves of all colours – the more colourful, the better the nutritional value (and they look so enticing too).

If it helps you eat them regularly, we encourage you to try these ways to add flavour. Seasoning for a start – flaked sea salt or soy sauce and freshly ground pepper will make a big difference! A pinch of dried chilli flakes, for lovers of heat, or a little crushed garlic are also good, and a squeeze of lemon or lime juice over some broccoli or cabbage goes really well.

Some other low-calorie ways to add flavour:

1 tsp butter (25cals) – good on any veg

1 tsp olive oil (27cals) – good on any veg

1 tsp hoisin sauce (12cals) – try this on wilted spinach or steamed broccoli florets

1 tsp nigella or sesame seeds (32cals) – sprinkle over green beans or cabbage

1 tsp grated Parmesan (7cals) – scatter on top of roasted zucchini or cauliflower florets