Healthy Recipes

Making Healthy Recipes

Healthy recipes are something that nearly all people will search for at some point – you buy recipe books or more commonly you Google it. However what do you do when you have a recipe that you always use but you know that it’s not the best for you?

The following article gives some tips on making your favourite recipes healthier so you don’t have to cook new dishes but rather, modify the ones you already have.

Fats and Oils

Butter, margarine, oil and dressings

Instead of using butter when cooking, try using small amounts of oils such as olive oil or canola oil
Use lower fat cooking methods like steaming, grilling or microwaving instead of deep frying
When baking or grilling use small amounts of a cooking oil spray rather than pouring a large amount of oil into the pan
As an alternative to butter, try using avocado, hommos or ricotta cheese by spreading on bread
Cook foods in liquids like stock, lemon juice or water instead of oil where possible

Cream

Instead of cream try evaporated skim milk that is chilled and whipped
Instead of using cream for cream based sauces try using evaporated skim milk thickened with flour – great alternative to creamy based pasta sauces!

Sour Cream

Buy reduced fat sour cream to help cut some of the extra kilojoules in the dish

Dairy products

Milk

Use low fat milk e.g. in soups, custards and in cooking

Cheese

Use reduced fat varieties
When adding cheese to dishes try to use grated cheese – means you will use less
Try light cream cheese or reduced fat ricotta cheese in place of full fat cream cheese

Yoghurt, ice cream and custard

Use low fat varieties
Make custard by using custard powder made with skim milk

Cereals, legumes and nuts

Cereals

Choose a lower GI rice like Doongara or Basmati
Consider using brown rice instead of white
Try wholemeal varieties of pasta and top with tomato based sauces rather than creamy sauces
Use natural muesli instead of toasted muesli – it is lower in fat

Legumes

If buying canned legumes look for no added salt varieties
When making dishes like salad, spaghetti or nachos consider adding legumes
Use lentils in soup and casseroles to boost the fibre content

Nuts

Choose unsalted varieties
Add small amounts of nuts and seeds to salads, stir –frys, muffins and cakes

Cutting down salt in recipes

Don’t automatically add salt just because the recipe says so – taste the food first
Read food labels and choose products with the lowest amount of salt per 100g
Instead of using salt, try adding herbs or spices to dishes like parsley, basil, pepper, garlic and chilli
For more information about salt check out my reference article “what is salt”

This article was written by our Dietitian, Rhiannon Welsh, who is an Accredited Practising Dietitian and Dietitians Association of Australia Member.

If you have any questions about healthy eating contact your local doctor who will arrange for you to see a dietitian in Sydney. Contact us today!