If you’ve made a plan to lose weight, it can be tricky to know where to start. But actually, even small tweaks to your diet can have a positive impact in the long-term. Start by having a look in your fridge. Is there anything in there that you could swap for a healthier alternative? Swapping one type of food for a healthy option can have a couple of benefits. For one, it helps make the meals you eat more nutritious. Secondly, it helps you to cut down on the number of calories you eat.

Here’s a quick list of 10 healthy food swaps you can make. Plus, 2 simple recipes to get you started, both of which you can make in your FlavorCast Pan. The FlavorCast Pan is a really handy tool for cooking if you’re trying to lose weight. The diamond-tough non-stick coating means you can cook with no oil at all.


Swap out meat either for vegetarian or plant-based alternatives. For example, if you’re making a ragu, swap out half the meat for a can of green lentils.


There are lots of really good vegan alternatives to cheese if you’re looking to cut down on dairy. Or, simply swap for low-fat cottage cheese or cheddar.


If you’re a mayo-on-everything kind of person, try this healthy alternative. Mash in an avocado or whip up your own creamy dressing using olive oil, yogurt, and herbs.

Fruit juice

Though not unhealthy per se, it’s healthier to eat a piece of fruit in the morning, than it is to drink a glass of juice. The whole fruit has less sugar and more fiber.


Try swapping normal potatoes for sweet potatoes. They’re much more nutritious, especially if you cook them with the skin left on.


If you’re normally a deep-pan pizza lover, try switching to a thin crust instead. Or better yet, try making your own pizza using wraps and your own homemade pizza sauce.

Fish fingers

Try experimenting with different types of fish. Rather than breadcrumbs, try baking your fish in foil with herbs and a splash of olive oil.


While eggs are nutritious, the buttery pastry on a quiche is quite fatty. Instead, try cooking yourself an omelet or better yet a frittata.


Instead of your usual quarter-pounder, switch to a grilled chicken wrap. Chicken is much leaner than beef, plus you get extra brownie points for adding a salad.


Rather than reaching for the pasta for your mid-week meal, make a healthier choice by going for courgette instead.

Super-simple shrimp  and pasta

What you need

1 ½ cups (300g) of medium shrimp shelled and deveined

3 cloves garlic minced or sliced

½ cup (75g) carrots, julienned

1 ½ cups (225g) peppers, julienned

2 medium shallots, sliced

¼ cup (40g) fresh basil or flat-leaf parsley, chopped

1 tablespoon (15ml) olive oil

soy sauce to taste

1 lb (450g) cooked angel hair pasta

What you do

Heat the FlavorCast™ Deep Deluxe Pan to medium heat.

Add shrimp, carrots, peppers, garlic, shallots, salt, and pepper to taste.

Cook for 8 minutes, and then add soy sauce.

Garnish with basil or parsley.

Serve with angel hair pasta

Asparagus and potato frittata

What you need

200g new potatoes cut into quarters

1 small bunch of asparagus tips

1 tbsp olive oil

1 onion

6 eggs

50g cheddar

Salad leaves to serve

What you do

Pre-heat your grill, so it’s nice and hot.

Boil the potatoes in salted water for 5 minutes until nearly tender.

Chop the asparagus and add to the potatoes for the last minute of cooking, then drain in a colander.

Meanwhile, fry the onion in your FlavorCast Pan until softened and golden.

Beat the eggs in a bowl and grate in ½ the cheese – season well

Pour over the onions, then add the asparagus and potatoes and top with the rest of the cheese.

Place your FlavorCast Pan under the grill and cook until golden.


For more simple yet healthy recipes you can do in your FlavorCast Pan, visit our complete recipe collection here.