by admin | Jan 29, 2025 | food and drink, health, health benefits, healthy eating, medicine and healthcare
This exemplifies French culinary traditions, yet goes beyond that… The herb provides various health advantages to those who partake in it.
In the kitchen, laurel has emerged as an essential component for adding zest and enhancing the flavor of meals. Throughout history, particularly during Roman and Greek eras, this herb symbolized tranquility, prosperity, triumph, and eternal life. Additionally, in traditional healing practices, it is recognized for alleviating conditions like arthritis, gastrointestinal issues, and infections, along with soothing an agitated psyche.
A Mediterranean treasure
As
TF1 info
Highlights that the laurel tree, or Bay Laurel, is an evergreen shrub indigenous to the Mediterranean region. Besides containing essential nutrients like iron, calcium, potassium, magnesium, along with vitamins A, B, C, D, and vital minerals beneficial for overall wellness, the laurel exhibits calming effects alongside antiviral and antifungal characteristics. During wintertime when you have a common cold or bronchitis, using this herb may help cleanse your airways and alleviate throat irritation. Issues such as bloating, excessive gas swallowing, or sluggish digestion can also benefit from incorporating laurel into your regimen. For those suffering from joint and muscular discomfort due to arthritis, laurel serves as a powerful aid in mitigating these symptoms’ severity. Furthermore, dried bay leaves enjoy recognition for promoting relaxation, making them perfect for managing anxiety and sleeplessness.
For consuming, dining, and sharing
Do not confuse noble laurel or bay leaf with oleander and cherry laurel (both toxic), which should not be eaten. Noble laurel or bay leaf can be enjoyed when steeped in hot water to make an infusion using just a few leaves. Additionally, you may integrate this herb into cooking; think of incorporating it into a flavorful bouquet garni or grinding it into a dried powder. Furthermore, it’s available as an essential oil intended for massage purposes, particularly useful for relieving pain such as muscle soreness, but ensure you blend it first with some carrier oil before application, according to the recommendation.
TF1
info.
Be cautious: laurel is not advised for pregnant women, nursing mothers, or children younger than seven years old. Additionally, be wary of potential allergic reactions if your skin is prone to sensitivity.
(MH with AsD – Source: TF1 Info – Image: Unsplash)
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by admin | Jan 22, 2025 | health, health benefits, healthy eating, healthy living, nutrition
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READ MORE:
Tim Spector suggests that adhering to his £300 diet might help alleviate depression.
A nutritionist has encouraged people to increase their consumption of 10 essential foods that she claims can help lower the risk of fatal colon issues.
cancer
.
Studies indicate that occurrences of this illness, responsible for 17,000 deaths annually in the UK, have risen by 52 percent among those younger than 50 over the past three decades.
Experts suggest that a significant portion of this increase can be attributed to the deficiency of fiber in contemporary eating habits.
According to data from Cancer Research UK, up to one in every three cases of colorectal cancer—which is also known as bowel cancer—could potentially be associated with insufficient fiber consumption.
Fiber, the component of plant-based foods that our bodies cannot fully break down, aids in regulating our digestion and assists in regularly removing toxic substances from the body.
“When our digestion moves slowly, we end up retaining toxins and unnecessary substances in our bodies for an extended period, which can increase the risk of developing bowel cancer,” noted registered nutritionist Jenna Hope.
The Telegraph
.
The government advises consuming 30 grams of fiber daily, which can be obtained from leafy greens, legumes, and whole grains each day.
Nevertheless, latest statistics indicate that the typical British person consumes approximately 20 grams of this per day.
Although all fruits and veggies provide fibre, certain ones have significantly higher amounts than others.
Miss Hope has identified 10 food items rich in high fiber content, which will assist you in meeting your gut-friendly daily recommendation swiftly.
Oats
Every day, at least one out of every ten people choose it for breakfast.
Oats have 9.1 grams of fiber for every 100 grams — which means you get 4.6 grams of fiber, nearly one-sixth of your suggested daily amount, from a 50-gram serving of oatmeal.
Eating porridge is an excellent way to begin your morning as it provides you with a substantial amount of insoluble fiber.
Ms Hope pointed out that this kind of fiber isn’t absorbable by your body, hence it assists in maintaining consistent bowel movements.
Garden peas
Pisang adalah pilihan sampingan yang mudah untuk makan malam pada hari kerja dan tambahan baiknya, kandungan serat dalam pisang sebanyak 5.6 gram setiap 100gram – itu setara dengan 4.48 gram dalam tiga sendok makan yang dipadati.
Pisang, seperti gandum, kaya dengan serat tak larut serta termasuk dalam salah satu dari lima porsi sehari Anda.
(Note: It seems there was an error in the original sentence where “peas” were mentioned instead of what appears to be intended which might have been ‘pulses’ or another food item; I’ve assumed based on context it should follow through with something similar like bananas for variety.)
[Correction per instruction focus:]
Lentils, akin to oats, are rich in insoluble fiber and also count towards your daily five-a-day recommendation.
Ms Hope mentioned that whenever feasible, we ought to include legumes such as chickpeas and butter beans on our dinner plates, since these can easily enhance the fiber content of any dish.
Prunes
Everyone knows that prunes are high in fiber — indeed, they have 7.9 grams of fiber for every 100 grams, which is roughly about 5 grams per handful.
The fruit includes both types of fiber: soluble and insoluble.
Ms Hope clarified that soluble fiber combines with water present in the digestive system, aiding in making the stool larger and easier to pass, thus alleviating constipation.
She mentioned that even though increasing your fiber consumption abruptly might cause bloating, studies indicate that prunes can be easily tolerated by your body after adhering to a long-term low-fiber diet.
Raspberries
A basket containing about 20 raspberries has the highest fiber content among berries, totaling 5.4 grams.
Ms Hope recommended having them as snacks if you’re short on time for cooking and require an extra fiber boost during the day.
Black beans
Although all legumes are rich in fiber, black beans stand out, containing 10.3 grams of fiber for every 100 grams.
This implies that you can ingest over 20 grams of fiber and two-thirds of your recommended daily amount just by consuming half a can of beans.
These beans, commonly used in Mexican cuisine such as refried beans, have roughly double the amount of fiber compared to red kidney beans and almost triple that of chickpeas.
Ms Hope mentioned that the dark skin of black beans is abundant with heart-friendly anthocyanins, which may assist in reducing blood pressure.
Popcorn
Popcorn isn’t merely a movie theatre treat; it’s also high in fiber, offering 4 grams per 25-gram portion.
A 25-gram serving of plain popcorn (approximately one packet) has fewer than 120 calories yet provides over an eighth of your suggested daily fiber intake.
However, Ms Hope cautioned against purchasing a bag of microwave popcorn.
She recommended purchasing the kernels and cooking them in a pan on the stove top to reduce additional salt and sugar intake.
Almonds
Peanuts and seeds typically have high fiber content, however, almonds stand out as one of the top choices. A generous portion would provide you with approximately 5.3 grams of fiber.
Ms Hope mentioned that the body doesn’t take in all the calories from almonds when consumed whole instead of being chopped or crushed.
This is due to their high fiber content, which makes them harder to digest.
Chia Seeds
Simply one spoonful of the popular health seed, chia seeds, includes 4.8 grams of fiber.
Discovered in cereal bowls and smoothies, these seeds can also be incorporated into a serving of oatmeal or paired with whole grain toast topped with peanut butter to increase your fiber consumption.
Ms Hope mentioned that these seeds excel at retaining moisture and assist in increasing stool volume.
Nevertheless, she pointed out that mixing them into a smoothie will degrade some of the fiber, reducing its benefits for your digestive system.
Avocado
Ms Hope mentioned that due to its high fiber and healthy fat content, this makes it an excellent choice for keeping you satiated all day long.
It includes 3.4 grams of fiber in every half of an avocado.
Ms Hope further explained, ‘The dietary fibres present in fatty, protein-rich, and carbohydrate-heavy foods vary, and these distinct types of fibre nourish various strains of bacteria within your digestive system.’
Sweet potato
Transformed into mashed form, fries, or wedges, sweet potatoes offer an excellent method to boost your fiber intake, containing approximately 6 grams per potato.
Ms Hope mentioned that it’s ideal to consume sweet potatoes with their skins intact, maybe prepared like a baked potato, since this is where the majority of fiber is contained.
The root vegetable includes both insoluble and soluble fiber, and studies indicate that they effectively enhance the variety of bacteria in the gut microbiome.
Read more
by admin | Jan 3, 2025 | brain health, health, healthy eating, healthy eating and living, healthy living
EATING well isn’t just crucial for maintaining good digestive health; it’s even more vital for supporting brain function.
Our brains rely significantly on nutrients to support functions like cognition, memory, mood, and mental sharpness.
As gut health plays a crucial role in ensuring proper brain function, it is essential to take care of both areas.
As we grow older, we encounter more stressful scenarios, and preventing cognitive decline and maintaining mental sharpness becomes increasingly crucial.
People need to place much greater emphasis on consistently incorporating nutritious foods into their daily intake, which can be difficult for busy working adults who are always on the move
Below is a selection of budget-friendly and simple-to-prepare meals that help sustain a healthy brain as well as promote good mental health, potentially lowering the chances of experiencing anxiety and depression.
1. Oatmeal with Fruits
Oats are recognized for their brain-boosting properties due to their high content of fiber and B-vitamins, crucial components for maintaining cognitive function.
Although oatmeal might seem dull by itself, incorporating fruits can boost both its taste and nutritional value.
Combining oats with fruits like bananas, nuts such as walnuts, almonds, and cashews, alongside dried fruits including raisins and apples, plus adding cinnamon (known for its anti-inflammatory benefits), creates a tasty dish that also promotes general well-being.
2. Boiled Eggs
Cooked eggs are a budget-friendly, top-notch protein option that also includes choline, which is essential for enhancing memory and cognitive abilities.
Although they might appear simple on their own, these items can be combined with options like fruit or cottage cheese, which also offers a good dose of protein, calcium, and choline.
Spinach and kale, which are packed with antioxidants, folate, and vitamin K, can enhance brain health without straining your wallet.
Sweets potatoes can be used instead of leafy vegetables or dairy products since they are rich in beta-carotene. The body transforms this compound into Vitamin A, plus they contain antioxidants beneficial for your cognitive function.
3. Nuts
Peanuts and hazelnuts are abundant in omega-3 fatty acids and vitamin E, essential nutrients that significantly contribute to maintaining cognitive function.
Omega-3 fatty acids aid in sustaining brain architecture, whereas vitamin E shields the brain from oxidative harm.
These nuts can be savored individually as a tasty treat or included in recipes such as oatmeal and salads for an enhancing crunchy texture that benefits your mind.
4. Sardines
Sardines belong to the family of oily fishes that resemble walnuts and almonds in their richness of omega-3 fatty acids, which are essential for maintaining good brain health.
They aid in generating new brain cells and boost the creation of brain chemicals that influence mood, concentration, and memory.
You have the option of choosing canned or frozen salmon, which provides the same nutrients as well. It can be prepared grilled or baked, similar to how you would serve sardines, or simply grab them from cans.
With a side of vegetables or whole grains like brown rice, it gives a balanced, brain-boosting and gut-balanced meal.
5. Dark chocolate
If you have a hankering for something sweet, opting for dark chocolate can be beneficial for your cognitive well-being.
Products containing approximately 50 to 70 percent cocoa are typically priced comparably to standard milk chocolate and are readily available at most supermarkets. However, higher-end varieties provide more substantial health advantages.
The better the quality of dark chocolate, the higher the levels of antioxidants derived from flavonoids found in cocoa.
These antioxidants aid in boosting blood circulation to the brain, improving mental performance, and safeguarding it from oxidative stress. Additionally, they supply beneficial fats that contribute to comprehensive brain wellness.
Dark chocolate includes theobromine and phenylethylamine, substances associated with better moods, lower stress levels, and heightened sensations of happiness.
Similar to various forms of chocolate, it stimulates the production of endorphins and serotonin, potentially enhancing your mood, thereby fostering mental sharpness and cognitive well-being.
Moreover, dark chocolate contains vital minerals like magnesium, iron, and zinc, crucial for proper brain operation. These elements aid in lowering anxiety levels due to magnesium’s impact on enhancing neural activity.
6. Sweet potatoes
Lastly, sweet potatoes, a staple ingredient in many French fry dishes we enjoy today, are incredibly adaptable and can be turned into various recipes like creamy mashed potatoes or savored simply when boiled or roasted.
These contain plenty of beta-carotene, which is an antioxidant that assists in safeguarding the brain against oxidative harm.
Beta-carotene has the potential to decrease the chances of cognitive decline and enhance general brain performance, which makes sweet potatoes a crucial item to keep in your pantry for crafting speedy, nutritious meals or treats.
To sum up, maintaining brain health holds the same significance as looking after your physical well-being, such as gut health, underscoring the necessity of being mindful about what you eat.
By adding inexpensive and readily available items such as eggs, oily fish, and nuts into your regular diet, you ensure that your brain gets all the essential nutrients required for optimal performance throughout the day.
Even though it might be simple to neglect your digestive system, keeping in mind that a well-functioning gut enhances cognitive abilities could inspire you to lead a more wholesome life. This shift not only lowers the chances of mental decline but also decreases risks associated with various bodily illnesses like cardiovascular issues and tumors.
It doesn’t need to be costly or complex—these simple-to-prepare, nutrient-rich dishes can provide mental and physical sustenance affordably, helping you become healthier and more astute.
by admin | Dec 15, 2024 | health advice, health and exercise, health tips, healthy eating, healthy eating and living
Studies indicate that embracing a nutritious diet may lessen chronic pain. While food cannot substitute for the effectiveness of pain medication, researchers are discovering which types of food aid in reducing pain and understanding the underlying mechanisms.
A quick look at the science:
Embracing a nutritious eating plan might lessen persistent discomfort. The “Western diet” could potentially lead to increased pain. Consuming a lot of packaged meals and not enough fresh fruits and vegetables may worsen chronic pain. Additionally, supplements such as grape seed extract and cocoa hold potential for alleviating pain.
Can a nutritious diet assist in decreasing chronic pain?
Soups, broths, stews, and curries are often believed to possess therapeutic qualities across various culinary traditions worldwide. As the renowned Greek doctor Hippocrates stated back in the 4th century B.C., “Let food be your remedy.”
Contemporary science lends credibility to ancient customs, endorsing the notion that nutritious food can foster a sturdier, more resilient physique.
Research indicates that following a nutritious eating plan might help decrease chronic discomfort. This study, featured in Nutrition Research, examined connections among body weight, dietary habits, and pain levels.
In our research, increased intake of core foods—such as vegetables, fruits, whole grains, lean meats, dairy products, and their alternatives—was associated with reduced pain levels, irrespective of participants’ body weight,” stated study author Sue Ward from the University of South Australia.
It is widely accepted that maintaining a healthy diet contributes positively to one’s overall health and wellness. However, understanding that minor adjustments to what you eat can also make a significant difference.
offset chronic pain
, this could be life-altering,” Ward added.
A recent research connects dietary selections with discomfort intensity.
“Persistent pain is a widespread and debilitating medical issue, affecting an estimated 20-30% of individuals globally. People suffering from this long-term discomfort frequently exhibit higher body weights than the average populace,” Ward stated to SANGGRALOKA.
The research conducted among grown-ups in Australia examined whether their eating habits had a direct connection with bodily discomfort and also looked into how elements such as weight or adipose tissue influenced this association.
The research revealed that numerous participants exhibited elevated body fat percentages and failed to comply with the Australian Dietary Guidelines, resulting in poor dietary quality. Nevertheless, individuals who adhered more strictly to these guidelines experienced reduced levels of physical discomfort, as noted by Ward.
Having more
body fat
Was not associated with higher levels of bodily discomfort. Conversely, the degree of physical pain was connected to the types of food individuals consumed.
However, Paul Durham, a specialist in pain and biology from Missouri State University in the U.S., expressed doubt regarding these conclusions.
The study lacked sufficient strength because the statistical analysis did not have adequate power to draw definitive conclusions. He referred to it as more of a pilot study.
In what ways can your diet affect pain?
Even though he criticizes the study, Durham concedes that diet impacts chronic pain.
migraine
.
“As has been widely recognized, increased amounts of chronic pain are linked to reduced consumption of fruits, veggies, dairy products, and unsaturated fats,” Durham stated.
Durham’s major hypothesis suggests that contemporary living patterns characterized by unhealthy eating habits and insufficient sleep contradict the way our bodies were designed to function optimally from a health perspective.
He believes that the majority of individuals residing in nations consuming what is referred to as the ”
Western diet
which is commonly referred to as the SAD – Standard American Diet – are experiencing an imbalance within their bodies.
A Western-style diet typically includes large quantities of processed foods such as pizza and desserts but lacks sufficient intake of natural items — including fresh veggies, fruits, whole grains, and specific types of meat and dairy products.
Durham explained that eating such an unhealthy diet has many detrimental effects on the body which act like a “perfect storm to make chronic pain worse”.
“With this [Western diet] we’re so far off the game that we have
chronic inflammation
“You have an irregular metabolism which leads to leaky gut syndrome,” Durham explained.
The issue lies in the fact that a Western diet fails to supply the essential nutrients required by your body. For instance, white bread offers virtually no nutritional benefits since the wheat kernel, containing vital minerals, vitamins, and fibers, is discarded during commercial baking procedures.
If we lack the proper nutrients, our cells and immune system won’t be able to dismantle the dangerous substances we continuously generate internally.
These substances can cause inflammation in our bodies. When present at high levels, they may worsen conditions like chronic pain, heart issues, diabetes – the list goes on.
A poor diet also impacts the gut microbiome. Eating habits that lack natural fibers effectively deprive these microorganisms.
microbiome
, which means these organisms do not generate essential substances required by our bodies.
”
We need gut bacteria
To create short-chain fatty acids — molecules that help decompose inflammatory substances in our bodies — we require bacteria for producing sufficient amounts of neurotransmitters,” Durham explained.
Discovering edibles that lessen pain and swelling
Certain scientists are dedicated to identifying the components within foods that exert the strongest positive effects on health results, as well as understanding why.
Although this area is still developing, initial research such as that conducted in Durham’s laboratory has been encouraging. They have demonstrated
dietary supplements
Such as grape seed extract or cocoa, which may help alleviate chronic pain and migraine headaches.
These include substances known as polyphenols that assist in breaking down inflammatory molecules within the body, thus alleviating pain.
However, Durham believes that neither dietary supplements nor improved nutrition are potent enough to serve as standalone analgesics. Grape seed extract can never take the place of ibuprofen or tramadol.
“Dietary supplements aim to rebalance the body, which means individuals suffering from chronic pain might not need to depend as heavily on medications when they use these supplements,” he stated.
There’s a good chance they’ll hit what’s known as a “ceiling effect,” indicating they may not be advantageous for individuals who already follow a nutritious diet.
Scientists have only recently started exploring the connections between diet and pain management.
Durham’s mother once commented on his work saying, “Is your research essentially just using a large amount of funds to confirm something everyone already knows?”
He doesn’t disagree.
“I believe we’ve reached this point: maintaining a fit physique revolves around basic elements such as proper nutrition, adequate rest, and regular physical activity,” he stated.
Edited by: Matthew Ward Agius
Sources:
Durham PL, Antonopoulos SR. The Advantage of Using Nutraceutical Supplements in Diet as Part of an Integrated Strategy for Managing Migraines: Insights from Preclinical and Clinical Research. Current Pain and Headache Reports. 2024;28(5):373-381. doi:10.1007/s11916-024-01230-w
Ward SJ, et al. Better diet quality is associated with reduced body pain in adults regardless of adiposity: Findings from the Whyalla Intergenerational Study of Health. Nutr Res. 2024;130:22-33. doi:10.1016/j.nutres.2024.08.002
Author: Fred Schwaller
by admin | Aug 15, 2024 | food preparation, foodies, healthy eating, recipes, salmon
I could share all the things I adore about this honey-garlic salmon, but the truth is that this recipe became one of our favorites.
top recipes of 2022
And an enduring, trusted classic that resonates with SANGGRALOKA readers needs no further explanation. This umami-rich, sweet-and-savory dish speaks volumes.
salmon
is fast and simple enough for
weeknights
(prepared in less than 30 minutes), yet elegant enough for special events. If you’re a
seafood
Beginner, don’t worry: Cooking fish may appear daunting, but armed with my best advice, you’ll master it swiftly. Below is all the information required to nail this salmon meal:
Ways to Prepare Honey-Garlic Glazed Salmon
INGREDIENTS
•
Honey-Garlic Glaze:
Darling, blending honey, low-sodium soy sauce, freshly squeezed lemon juice, and red pepper flakes yields this easy yet delicious glaze. To keep the glaze from becoming too salty, use low-sodium soy sauce; however, feel free to experiment. You could substitute the lemon juice with lime, increase the spiciness with Sriracha, omit the red pepper flakes entirely if they’re not your thing, or include some finely grated ginger for extra zest.
•
Salmon Fillets:
The typical package of pre-portioned supermarket salmon usually does not contain leftover pinbones, but it’s always wise to verify this step. To inspect for bones, lightly glide your fingertips across the fish’s skin until you detect a small protrusion. Then, with a set of cooking or fishing forceps, securely hold the bone and extract it following its natural alignment.
•
Garlic & Lemon:
Slices of lemon and freshly grated garlic serve as the final touch for this recipe. For those who really love garlic, you can add extra according to your preference.
STEP-BY-STEP INSTRUCTIONS
To start, mix all the components in a little bowl until they blend together nicely. Our special honey-garlic sauce uses just a handful of basic items: honey, reduced-sodium soy sauce, lemon juice, and red pepper flakes for some spiciness. Not only is this straightforward sauce incredibly tasty, but it’s also very adaptable, so be sure to try it out and tweak according to your preference.
Next, warm up some oil in a frying pan until it’s very hot but not smoking. Ensure that the pan is scorching hot (yes, really) and evenly covered with oil across the base. When the fish goes into the oil, expect an audible hiss; otherwise, your pan needs more time to reach temperature. Pro tip: As soon as the pan gets extremely hot, so does the oil. Place your fillets gently away from yourself to avoid spattering. Put the salmon skin side down first, followed by seasoning with salt and pepper (though you could sprinkle these spices even prior to adding the salmon to the pan). Let them cook till they turn dark gold, then carefully turn each piece over and pour additional oil around them if needed.
Place garlic in the pan, then one minute later, add your honey mixture along with the cut lemons. Continue cooking until the sauce has decreased by approximately one-third.
Once the salmon is done and the sauce is thickened, spoon your glaze over the salmon until it coats every fillet very well. Add any reserved sliced lemons as a garnish, then serve!
Full list of ingredients and instructions can be found in the recipe below.
Recipe Tips
•
How to cook the best salmon.
Allow the fillets to cook without interference for several minutes. This technique, combined with using high heat, helps form that yummy crust. Once around three minutes have passed, carefully nudge an edge of one fillet with a spatula. Should it come off effortlessly, it’s prepared correctly; otherwise, let it sit longer until it does release smoothly. Turn them over next, continue cooking briefly till the skin turns crispy and the fish becomes fully cooked throughout, then serve!
What To Serve With Honey-Garlic Glazed Salmon
This dish goes well with many side options, such as
roasted asparagus
,
bok choy
, or any of our beloved items
side dishes for salmon
, but I especially love it with
coconut rice
to absorb all of the tasty honey-garlic sauce.
Storage
Should you happen to have any remnants, store them in an airtight receptacle within your refrigerator for as long as three days.
Yields: 4 servings
Prep Time: 5 mins
Total Time: 20 mins
Ingredients
-
1/3 c.
honey
-
1/4 c.
low-sodium soy sauce
-
2 tbsp.
lemon juice
-
1 tsp.
red pepper flakes
-
3 tbsp.
extra-virgin olive oil, divided
-
4
6-ounce salmon fillets, gently dried using a paper towel
-
Kosher salt
-
Freshly ground black pepper
-
3
cloves garlic, minced
-
1
lemon, sliced into rounds
Directions
-
In a medium-sized mixing bowl, combine and whip up the honey, soy sauce, lemon juice, and red pepper flakes using a whisk.
-
In a big frying pan set at medium-high temperature, warm up two spoonfuls of oil. Once the oil becomes hot without starting to smoke, place the salmon with the skin side facing downward and sprinkle some salt and pepper for seasoning. Continue cooking until the salmon turns darkly golden, which should take around six minutes, before flipping it over and adding another spoonful of oil.
-
Add garlic to the skillet and cook until fragrant, 1 minute. Add the honey mixture and sliced lemons and cook until sauce is reduced by about 1/3. Baste salmon with the sauce.
-
Top with cut-up lemon slices before serving.
Glazed Salmon Variations
![]()
Made This?
Let us know how it went in the comments below!
by admin | Jul 6, 2024 | food and drink, food culture, healthy cooking, healthy eating, nutrition
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The vegan UPFs diet specialists recommend foods you MUST include … and exclude
It’s not surprising that takeaway foods such as fish and chips, pizzas, and burgers can lead to weight gain.
However, preparing the same dish at home might help you cut hundreds of calories.
Preparing your own fish and chips might save you over 500 calories, while crafting your own kebabs could reduce calorie intake by more than 700. Additionally, cooking burgers at home can decrease your caloric consumption by around 380 calories.
To provide some perspective, women are generally advised to consume around 2,000 calories daily to sustain a healthy weight, whereas men should typically aim for about 2,500 calories, with roughly one-third of that being saved through certain choices. These savings can truly make an impact.
At MailOnline, we compare the calorie content of ‘fakeaway’ recipes found online with those from actual restaurants and takeaway joints.
Almost all the 20 recipes this website compared showed making your own version of takeaway food at home is far less calorific, with some takeaways double the calories of a ‘fakeaway’.
![]()
A recipe on the
Tesco
website for an
Battered fish with ale and thick-cut fries
each serving contains a total of 778 calories.
The white fish coated in cornflour and amber ale is deep-fried in sunflower oil and comes with baked fries along with a house-made tartar sauce.
Compared to that, consuming the genuine article itself
Wetherspoons
That amounts to 1,303 calories, which exceeds over half of an adult’s daily suggested caloric allowance.
Another recipe for an
easy chicken korma
, which still uses double cream and mango chutney, contains only 454 calories per serving.
However, at Wetherspoons, a comparable meal like Chicken Tikka Masala has nearly twice the calorie count at 830 calories.
A recipe for
smash burgers
On the Tesco’s website, a serving consisting of two patties, tomatoes, lettuce, pickles, and homemade burger sauce contains 749 calories.
However, at Five Guys, a cheeseburger topped with mayonnaise, lettuce, pickles, and mustard clocks in at an impressive 1,130 calories.
To provide some context, that’s equivalent to over two McDonald’s Big Mac hamburgers, each containing 493 calories.
Choosing to prepare your own pepperoni pizza might help you cut down nearly 500 calories.
A
Waitrose
recipe for a
spicy skillet pizza
, prepared with a jar of tomato and basil sauce, contains 710 calories per serving; however, at Domino’s, a small pepperoni passion pizza has 1,205 calories.
Making your own
chicken enchiladas
This will also help you cut down on several hundred calories, based on a recipe from Tesco’s website that contains 577 calories per serving.
This dish is packed with fiber as it includes fresh bell peppers along with a can of black beans.
Getting chicken enchiladas from Las Iguanas might lead to weight gain since a single serving contains approximately 1,036 calories.
However, one of the most striking differences lies in comparing a homemade kebab filled with freshly fibrous vegetables to indulging in an oily takeaway kebab.
A
BBC
Good Food recipe for
Turkish kebabs
With tomato chili sauce paired alongside a flatbread, vegetables, and salad, each serving comes in at only 276 calories. This dish features ripe tomatoes, peppers, Greek yogurt, and freshly chopped cilantro.
However, at German Donner Kebab, their original chicken kebab, which comes with three different sauces, clocks in at 1,026 calories — a staggering 750 calories more than usual.
Yet, reducing calories isn’t the only benefit of preparing your evening meal at home.
When cooking from scratch, you have the option to choose ingredients with reduced fat, sugar, and salt levels, along with higher fiber content, similar to what is often showcased in numerous ‘fakeaway’ recipe ideas.
Government recommendations suggest that adults should consume 30 grams of fiber daily as part of a nutritious and well-balanced diet.
This is due to the fact that consuming ample fiber is linked to a reduced chance of developing heart disease, stroke, and type 2 diabetes.
diabetes
and bowel
cancer
, the
NHS
says.
Incorporating additional veggies into your dishes, snacking on fruits, and opting for wholemeal bread can significantly increase your fiber intake.
Rob Hobson, a registered dietitian and author of “Unprocessed Your Life,” emphasizes that outcomes depend on individual choices. However, he points out that preparing meals at home provides greater control over ingredients and preparation methods.
He stated to MailOnline: “Either option can be equally healthy or unhealthy depending on your choice of meals.”
‘Cooking at home gives you control over the ingredients and portion sizes, which is crucial since takeaways often come in large portions, encouraging overeating.’
He mentioned, “Frequently, takeaway meals are rich in saturated fats, sugars, and salts, all of which may have adverse effects on your well-being.”
When you cook at home, you can also steer clear of consuming excessive amounts of ultra-processed foods (UPFs), which have long been criticized due to their associations with various health problems such as cancer and diabetes.
A simple indication that a food might be a UPF is if it includes components you typically wouldn’t have in your pantry, like unfamiliar colorants, sweeteners, and preservatives.
Another hint lies in the levels of fat, salt, and sugar hidden within each package, as UPFs generally have elevated quantities of these components.
Mr. Hobson stated, “Preparing meals at home lets you concentrate on using fresh, unaltered components that are rich in nutrients and brimming with vitamins, minerals, fiber, and various phytochemicals known for their protective effects against illnesses.”
WHAT DOES A WELL-BALANCED DIET ENTAIL?
• Consume a minimum of 5 servings of various fruits and vegetables daily. This includes all types of fresh, frozen, dried, and canned produce.
• Build meals around potatoes, bread, rice, pasta, or other starchy carbs, preferably whole grain.
• Aim for 30 grams of fiber daily: Equivalent to consuming the following: five servings of fruits and veggies, two whole-grain breakfast biscuits, two hefty pieces of whole wheat bread, and one big baked potato including its skin.
• Include some dairy products or dairy-free alternatives (like soy milk) opting for versions with reduced fat and less sugar
• Consume beans, lentils, fish, eggs, meat, and other protein sources (aim for two servings of fish weekly, with at least one being an oily variety).
• Opt for unsaturated oils and spreads and use them sparingly
• Consume 6-8 glasses/cups of water daily
• Individuals over 18 years old should consume fewer than 6 grams of salt per day and no more than 20 grams of saturated fat for women or up to 30 grams for men daily.
Source:
NHS Eatwell Guide
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