Check out the Essentials shopping list for a list of suitable ingredients when making healthy Everyday food and drinks.
Tips for making your own healthy recipes
Everyday food and ingredients from the Essentials shopping list = Everyday meal or snack.
Modify your recipes so they are healthier, by using ingredients that are lower in saturated fat, salt and added sugar, and adding more fibre.
Swap Occasional ingredients for healthier Everyday ones. For example, swap crumbed chicken for lean roast beef or lean, skinless chicken in sandwiches and wraps, or turn a spinach quiche into a frittata (same recipe without the pastry).
|Instead of this||Use this|
|Adding salt||Fresh or dried herbs and spices|
|Butter||Oil or reduced-salt margarine spread|
|Cream, sour cream||Reduced fat milk, ricotta, natural yoghurt|
|White bread, wraps and rolls||Wholegrain breads (e.g. wholemeal)|
|White flour||Wholemeal flour|
|White rice||Brown rice|
|Shortcrust pastry||Filo pastry|
|Sugar||Reduce recipe amount by ¼ of experiment with cooking sweeteners|
- Try our Healthy recipe ideas