Volume eating? What am I on about? Well i’m someone who likes a full plate, couple of veggies and some chicken will not be fine. Whether your on a diet or trying to maintain your physique satiety is everything; in this blog I will be sharing how I maximise volume yet minimise calories without slacking on flavour.
Carbohydrates are important but can be more calorie dense so I have a few tools to get more volume for less. We will start with Zoats, thats courgette oats; by adding grated courgette to your porridge you can decrease the amount of oats. This is because the courgette increases the volume of your porridge and fills it out as well as giving you some extra greens with no taste.
Alternative grains, I love brown rice but it is higher in calories and doesn’t expand much. Bulgar Wheat and couscous on the other hand just grow and grow as you cook them, for less calories you are getting a grain that expands more and you get more on your plate.
Puffed Grains may remind you of rice krispie cereal loaded with sugars and rubbish but they now sell packets of plain puffed rice or puffed buckwheat. The grains are puffed and you can get a whole bowl for minimal calories. Add some greek yoghurt and some fruit and you have a huge breakfast bowl awaiting you, something to look forward to the night before.
Spirlaizing vegetables is the new trend and theres a good reason. When you spiralize your veggies you get huge plates of noodles, if you compared this to your pasta noodles you would be amazed. We are talking tiny portions of pasta noodles for full bowls of spiralized noodles. You can make your own by buying a super dooper spirlaizer or go for the simpler option like me and get a hand held one here. Supermarkets now sell them already made for you aswell.
Vegetables to spiralize: Courgette (Courgetti), Cucumber, Carrots (Coodles), Butternut Squash (Boodles), Sweet Potato, Parsnips
By making just a few simple swaps you can get some more bang for your buck.
Brown Rice > Cauliflower/Brocolli Rice
Sweet Potato > Butternut Squash
Fatty Meats > Lean Meats
Wraps > Chinese Leaf/Romaine lettuce
To make cauliflower or broccoli rice all you do is cut the florets off the stalk and blend into a rice consistency. Add your favourite herbs and spices and either pan fry or warm up in the microwave. Butternut squash and sweet potato are both starchy vegetables however Butternut squash has roughly half the number of calories and half the amount of carbohydrates for the same portion size; therefore you could have more squash to fill out your meal. Fatty meats contain more calories because they are fattier… simple as that, fat has 9 calories per gram so the leaner the meat the less calories it has. Leafy Wraps are great, by having lettuce wraps you are taking a huge chunk of calories away from your meal so you could have more meat and veggies instead. I personally think Chinese leafs are better as they are more rigid and keep your food in much better.
Everyone loves a good sauce or dressing but thats often where all the calories go. To dress salads I love a good balsamic vinegar but take note as a vinaigrette contains lots of extra substances to thicken and sweeten it. Lemon juice is also great to give yourself a zesty dressing. But what about sauce? Make your own ! Store bought sauces are full of nasties that you don’t need and you waste calories on, by making your own you know exactly whats in there.
|Per 100g||Homemade Tomato Sauce||Mattarello Tomato & Basil Sauce|
|Ingredients||Tinned Tomatoes, Garlic, Chilli||Tomato Pulp, Tomato Concentrate, Sunflower Oil, Basil, Onions, Olive Oil, Carrot, Celery, Fructose, Salt, Ascorbic Acid|
Another so called ‘superfood’ is chia seeds, but why I do I love it? Because they absorb liquid like crazy ! By adding chia seeds to porridge overnight they will absorb more liquid and therefore give you greater volume. You could also make chia seed pudding with the same principle.
Sometimes you just get that sweet craving and I have a pretty good suggestion. Sugar Free Jelly. I have one packet as a serving despite it saying it serves four and I get a big ass bowl of the stuff with some insane macros.
36 Calories, 2g Fat, 2g Carbs and 6.8g Protein.
Alternatively get baking the healthy way, I make lots of healthy desserts and snacks to curb that sweet tooth… Doughnuts, carrot cake and cheesecakes for example. These recipes can be found here.
So there are all my tips on how to maximise volume without sacrificing your nutrition. You don’t have to eat like a mouse, just eat smart !