Lets get cooking for your health
If you are looking to eat healthy, then simply step into the kitchen and cook up some delicious and nutritious meals and snacks for you or your family.
You’ll not only please your taste buds, but know you are eating well to promote your health and wellbeing too.
Looking for healthy recipe ideas?
For some healthy recipes take a look at these great ideas. They’re not only full of flavour, but are often quick and easy to make as well.
- fruit and vegetable recipes including a great kids only section so they can have fun cooking and eating more fruit and vegies too
- multicultural flavours from the Heart Foundation
- traditional and popular meals and snacks from the Dietitians Association of Australia
- healthy and affordable recipes from the SA Health Community Foodies Program
- feeding under five year olds from the SA Health Start Right Eat Right program.
What is a healthy recipe?
When looking through recipe books, online recipe sites or other sources of inspiration, just use this quick checklist to help you find the healthier recipe options.
Look for recipes which are based on:
- fruits and vegetables (including salad)
- lean meats, chicken, fish or legumes
- rice, pasta, noodles, breads and cereals (preferably wholegrain).
- are lower in fat, particularly saturated fat
- contain only a moderate amount of added sugar
- use lower salt (sodium) ingredients.
Check the cupboard
Before you begin cooking – give your pantry a nutrition makeover.
A few small changes to your shopping and cooking methods can help your waistline, your health and your budget.
Old favourites made healthy
Love those traditional family favourite recipes?
You can make those old favourites healthier, but just as tasty, with a few simple changes:
- swap full-fat milk and cheese for low or reduced-fat varieties
- reduce or leave out the salt and instead add some herbs and spices
- swap butter for polyunsaturated or monounsaturated margarines and oils
- use lean meat and chicken without skin, and trim off all the visible fat
- instead of cream, try evaporated skim milk or low-fat yoghurt
- buy unsalted nuts and, for extra flavour, toast them in the oven or in a non-stick frypan
- reduce the sugar in recipes and try sweetening with fruit instead
- buy or make your own low-oil dressings such as mixing small amounts of oil with lemon juice or vinegar and mixed herbs
- add legumes such as canned lentils, kidney beans or chickpeas to replace or reduce the meat in casseroles, curries, soups and pasta dishes.