Cheesy bakes

You can still enjoy these gooey delights by just making a few clever kilojoule changes.

• Use low-fat milk or reduced-fat cream, yoghurt and buttermilk where possible when cooking.
• Use olive- or avocado-oil sparingly. Use a spray gun for the oil.
• Use a few drops of water rather than extra oil when frying foods start to dry or stick to the pan.
• Use strong flavoured cheese like Parmesan and matured cheddar; a little goes a long way when it comes to added flavour.
• Add mustard, chilli, nutmeg and garlic to white sauces to flavour it instead of butter, extra cheese and cream.