Healthy recipe ideas
Get inspired with some recipe ideas:
Pasta dishes
- a selection of penne, fettuccini, gnocchi, or macaroni pasta (wholemeal pasta is best)
- commercial tomato based pasta sauce or evaporated milk
- a variety of vegetables (e.g. sautéed onions, mushrooms, grated carrot, chopped tomatoes, broccoli, capsicum, zucchini, or chickpeas)
- chopped lean meat, skinless chicken or seafood
- flavouring such as garlic, mixed herbs or basil, and
- topped with a sprinkle of grated reduced fat cheese.
Homemade fried rice
- basmati rice or brown rice
- chopped boiled eggs (or sliced egg omelette) and chopped lean ham or shredded skinless chicken
- corn kernels, green peas, diced tomatoes, capsicum, and/or onion/shallots
- a small splash of light soy sauce.
Sushi or rice paper rolls
- brown rice or soaked rice noodles
- sliced skinless chicken, roast beef, lean ham, tuna in spring water, or sliced boiled eggs
- grated carrot, bean shoots, chopped bok choy/spinach, and
- a little sweet chilli dipping sauce.
Fresh or warm wholemeal sandwiches/rolls/wraps
- lean meats (e.g. skinless chicken breast or thigh fillets, reduced salt ham, tuna in spring water, or roast beef)
- salad/cooked vegetables (e.g. sliced tomato, red onion, mushrooms, beetroot, grated carrot, lettuce leaves, roast pumpkin or capsicum), and
- reduced fat cheese.
Frittata or crustless quiche
- tomato and a small amount of lean ham
- lean chicken and mushroom
- served with a side salad.
Burrito or soft tacos
- Mexican beans or baked beans, corn and reduced fat cheese
- lean chicken, spinach leaves, avocado and tomato salsa
- lean mince, lettuce, tomato and reduced fat Greek yoghurt.
Homemade pizza or homemade ‘open grills’ on an English muffin or toast base – mix and match any of these combinations
- mushrooms, sliced tomatoes, capsicum, spinach leaves, corn, or roast pumpkin
- skinless/lean roast meat, or small amounts of lean ham
- reduced fat mozzarella/feta/parmesan cheese or Greek yoghurt
- herbs and spices.
Baked potato with a choice of fillings
- bolognaise/chilli con carne sauce
- mix of tuna, corn and reduced fat Greek yoghurt
- mix of tomato paste, crushed pineapple, ham and reduced fat cheese.
Oven baked homemade wedges dusted with mixed herbs/paprika and served with
- tomato salsa and a sprinkle of reduced fat grated cheese, or
- reduced fat Greek yoghurt and a little sweet chilli sauce.
Gourmet toasted sandwiches made with a choice of fillings
- savoury mince or chilli con carne mix with grated carrot
- bean mix, with corn and reduced fat cheese
- chicken, spinach, onion and sweet chilli sauce
- canned baked beans and reduced fat cheese
- lean ham, tomato, reduced fat cheese and pineapple.
Filo pastry squares or triangles
- reduced fat ricotta, spinach and mint
- savoury lean meat
- roast pumpkin and feta.
Fruit crumble
- bake fruits such as apples, berries, peaches, bananas, nectarines or pears, top with natural muesli and cinnamon or mixed spice (before baking), and once fruit is cooked (soft), serve with reduced fat custard.
If you are creating your own recipes, you can use the FoodChecker tool to assess individual these or to classify individual foods and drinks.
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