As the New Year starts and diners seek cafés and restaurants to help them keep their healthy eating resolutions, we asked this month’s panel of experts to inspire us with their favourite dishes to improve gut health, keep our immune systems topped up and reduce calorie intake.
Samantha Rain – Head of Innovation and Training, Henley Bridge
With all the best intentions in the world, it’s hard to resist a dessert when eating out of home. However, operators can play an important role in ensuring healthier options are on the menu. Fruit-based desserts are a great place to start, and ready-to-use fruit purées are a great option to avoid the expense and potential food wastage from using fresh fruit. Boiron and Leonce Blanc both offer a wide range of ambient fruit purées in a wide range of flavour, which allow you to create products even when the fruit involved is out of season. Similarly, Cesarin’s clean label real fruit pieces are perfect for use as an inclusion or decoration.
Matt Bellerose – Founder, LobsterOrder.com
I believe that healthy meals should balance both nutrition and flavour, and my go-to dish for feeling better from the inside out is grilled lobster with a citrus-kale quinoa salad. The lobster provides lean protein, while the quinoa and kale are packed with fibre and antioxidants, promoting gut health and sustained energy. I swap out heavier dressings for a light lemon vinaigrette, which adds immunity-boosting vitamin C. Adding calories can be beneficial, but they should come from nutrient-dense ingredients. This dish delivers on both taste and health, leaving you energised and satisfied.
Haiko de Poel – Founder, The Great Greek
One favourite is our roasted beetroot salad with chickpeas, feta, and a honey vinaigrette. Beets are immunity boosting, and chickpeas provide protein and fibre. To make dishes healthier, we use Greek yogurt instead of mayonnaise and courgette noodles or whole-grain pasta. We’re incorporating more ancient grains like farro and quinoa.
For kids, our hummus and veggie cups are popular. We also donate our time to schools teaching students about the Mediterranean diet. One partnership with a local school led to a 23% increase in our web traffic. Look for unique ways to get involved; you’ll build new customers and give back. For care homes, our turkey lettuce cups and trail mix are perfect handheld, energising snacks.
Brad Savage – CEO, GardenCup
I highly recommend our Super Green Salad. It’s packed with spinach, kale, broccoli, edamame, and avocado and tossed in a lemon tahini dressing. The greens provide folate, vitamin K and antioxidants while the edamame and avocado add protein and healthy fats. To make meals healthier, swap mayonnaise for plain Greek yogurt which has half the calories and twice the protein.
New trends we’re incorporating include plant-based proteins like tempeh and ancient grains such as farro and quinoa which are more nutritious than regular wheat. Parents want convenient, nutritious snacks for kids, so we offer fruit and nut bars with just six ingredients: dates, oats, peanut butter, chia seeds, dried apples and cinnamon.
Jim Carroll – Owner, Meat and Greet BBQ
One of my favourite dishes is Quinoa & Black Bean Stuffed Peppers. This dish is packed with protein, fibre, and essential nutrients. By using quinoa instead of rice, you boost the dish’s nutritional value while keeping calories in check. Additionally, incorporating spices like cumin and smoked paprika can enhance flavour without added fats.
For a healthier twist, consider swapping traditional ground meat with lean turkey or adding in extra veggies like courgette or spinach to increase vitamins and minerals.
Encouraging children to eat healthier can be as simple as making meals fun and colourful. Consider using fun shapes or arranging food in a way that sparks their curiosity.
Lisa Richards – Nutritionist, The Candida Diet
My straightforward Sheet Pan Chicken dish is a swift and convenient meal prepared on a single pan. Layering the ingredients sequentially ensures thorough roasting and a delightful golden brown finish. The addition of the sauce towards the end allows it just enough time to attain a thick and luscious consistency.
Opt for chicken thighs over breast for both economic and flavourful reasons. Baking the thighs with the skin intact results in a self-basting effect, yielding juicy and tender meat.
Green apples and berries, being low-sugar fruits, are suitable in moderation for low-carb diets such as the Candida diet. When incorporating carbs, it’s beneficial to pair them with fats and proteins to prevent abrupt spikes in blood sugar.
Robert Resz – Health & Wellness Writer
As a health and wellness writer, I often recommend clean, plant-based dishes with anti-inflammatory ingredients. One of my favourites is a black bean burrito bowl. I simmer black beans with chilli spices, then serve them over rice and top the bowl with salsa, avocado, corriander and a drizzle of lime juice. The fibre, protein and healthy fats keep you full for hours.
To make any meal healthier, swap heavier dressings and sauces for lighter citrus juices or infused vinegars. Replace starchy carbs with leafy greens, crunchy veggies or ancient grains. I’m seeing more interest in functional ingredients like turmeric, peppermint and maca root which provide nutritional benefits. For kids, distraction is key. Arrange food into shapes, give foods funny names or present fruit and veg with interactive dipping sauces to keep little hands busy.
Daniel Meursing – CEO/Founder, Premier Staff
I’ve witnessed a growing trend towards health-conscious gourmet options at
high-end events. Our chefs are increasingly crafting dishes that balance indulgence with wellness, catering to the sophisticated palates of our clientele.
One standout dish that embodies this trend is our “Omega-3 Boost Bowl.” This vibrant creation features seared wild-caught salmon, rich in heart-healthy omega-3s. We incorporate fermented vegetables for gut health and a sprinkle of toasted pumpkin seeds for added protein and minerals. The bowl is dressed with a light, citrus-based vinaigrette infused with turmeric for its anti-inflammatory properties.
While we don’t include calorie counts on our menus, we focus on ingredient quality and balance. Our chefs emphasise using whole foods and superfoods, steering away from processed ingredients. This approach not only enhances the nutritional value but also elevates the flavour profile, proving that healthy can indeed be luxurious.
Nic Vanderbeeken – Executive Chef, Aperitif
At Apéritif, we focus on meals that make you feel good from the inside out by emphasising fresh, whole ingredients.
One of my go-to dishes is grilled salmon. I add avocado, which is rich in healthy fats, and citrus for a vitamin C boost. To encourage healthier choices, I recommend simple swaps like using olive oil instead of butter and offering plenty of colourful vegetables for added nutrients and visual appeal.
