How to perfect delicious ‘fakeaway’ at home
Fakeaway meals let you have your cake and eat it too, provided they tick a few boxes first. Here’s how to recreate your favourite takeaway dishes at home – and make them healthy.
According to recent research, Australians order a takeaway meal up to three times a week, spending around $32 a week on delivery apps alone.
That’s a lot of money, as well as things like extra calories and unhealthy fats.
“Even when we think we’re making ‘healthier’ takeaway choices, there are often hidden nasties we don’t think about, such as inflammatory cooking oils, added sugars for flavour, trans fats and ingredients that have numbers for names,” The House of Wellness TV presenter, best-selling author and nutrition coach Luke Hines says.
“There’s just so much unknown when it comes to takeaway food.”
Enter “fakeaways”.
“A fakeaway is a fake takeaway,” Luke explains.
“You basically replicate your fave fast food items at home, with ingredients that are much better for you.”
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Why fakeaways really deliver
Antique Nutrition dietitian Aimee Boidin is a big fan of fakeaways thanks to the nutritional “saves” you can achieve compared to a takeaway.
“By preparing a fakeaway dish, not only are you saving money, but you can nutritionally balance the meal better yourself at home, saving unhealthy and pro-inflammatory calories,” Aimee says.
“The best part about a fakeaway dish is that you can portion and tailor the meal to your individual needs and health goals.
“This means you can enjoy your favourite homemade ‘takeaway’ dish without adding to any health risks and knowing the dish won’t set off any symptoms afterwards, either.”
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What makes a great fakeaway?
Both Luke and Aimee say it has to taste good – ideally as close to the original as possible.
Luke adds that it also needs to be genuinely healthy.
“We can all make dirty takeaway at home with the right junk in the cupboard, but for a truly winning fakeaway, it’s the balance between looking and tasting like the real deal but benefiting our health,” he says.
“And it has to be easy and convenient to make, too, otherwise it’s not worth the hassle.”
5 fakeaway tricks of the trade
This handful of hacks will help you get started on your fakeaway journey.
1. Swap deep frying for oven baking or air frying.
“Both yield epic golden brown, crispy results without being soaked in fat,” Luke says.
2. Add extra salad and vegetable ingredients.
“These extend the recipe further and bring volume, with added fibre, but fewer calories from fat and sugars,” Aimee says.
3. Swap processed, refined flours for nutrient-dense options.
“White refined wheat flour can be subbed for more nutrient-dense alternatives, like almond flour, rice flour and tapioca flour,” Luke says.
“These add nutrient benefits, but also make the dish gluten free, reducing any tummy inflammation or bloating for those who may be sensitive.”
4. Use good-quality oil.
“Extra virgin olive oil provides antioxidants, polyphenols and healthy omega-3 fats,” Aimee says.
“That’s compared to most takeaway dishes, which use poor quality oils higher in saturated fat.”
5. Swap processed, refined sugars for raw alternatives.
“From dressings to stir fries, takeaway is often loaded with sugars to add flavour,” Luke says.
“When making your own at home, try using more natural alternatives such as raw honey, real maple syrup or coconut nectar.
“These pack more nutrients per gram and add a beautiful depth of flavour.”
3 fakeaway dishes to try
Try your hand at three of Aimee’s favourite fakeaway dishes:
Fish and chips
“Slice potatoes, with skin on, lengthways and bake or air fry,” Aimee says.
“For the fish, either marinate with some fresh flavours, like lemon, soy sauce, cracked pepper and olive oil, or lightly crumb it, to bake or pan fry.
“Add simple vegetables that don’t need much prep – like cherry tomatoes, broccolini and asparagus – into one tray to bake or air or pan fry.”
Poke bowl
“Choose a protein, which could be fresh, smoked or canned salmon or tuna and edamame beans for extra fibre and volume,” she says.
“Add quick brown rice or quinoa, some sliced cucumber and pre-cut cabbage, and a dash of soy sauce, ginger, lemon and tahini.”
Nachos
“Using high-fibre wraps, bake these into ‘chips’,” she says.
“Use extra-lean minced meat, add your favourite beans, lots of salad ingredients, and swap sour cream for low-fat plain Greek yoghurt.
“Add salsa and be mindful with your avocado and cheese toppings.”
Written by Karen Fittall.
