Healthy_Recipes for the whole family

Choosing Healthy_Recipes

It is a great idea to try out new recipes occasionally just to bring a bit of variety into your family’s diet and spice up the ordinary meals.

The ‘low fat’, ‘diet’, ‘healthy’ or Heart and Stroke Foundation approved cookbooks are generally the better ones to buy or use.

When evaluating a so called Healthy_Recipe you need to look at the source of fat to see whether it is healthy i.e. it should be a sunflower, canola or olive oil, or similar vegetable oils.

A healthy recipe normally also has a nutritional breakdown at the end and then the fat content can be seen.

It is also important to look at the cooking method that the recipe uses and then try to choose those that grill, steam, bake, microwave, stir-fry or poach rather than fry.

Use the selection list below to read more about our different Healthy_Recipes.

Healthy Lunch Recipes

Healthy Lunch Salads

Back to Top

Cutting back on fat - General Rules

• Cut off all visible fat before cooking.
• Use only lean cuts of mutton, beef and pork.
• Keep meat portions small.
• Use chicken (without skin), ostrich and fish regularly.
• Limit your use of foods with “hidden” fat, such as fried fish, sausage, polony, baked good and pastries.
• Use skim milk or low fat dairy products as a rule.
• Avoid coffee creamers and blends that contain coconut oils or palm kernel oil (high in saturated fats).
• Use polyunsaturated or monounsaturated margarines (in a tub) sparingly on bread.
• Use sunflower, canola or olive oil in food preparation, baking and in salad dressings. Use very little oil when frying foods.

Back to Top

Follow these tips to help reduce the amount of fat in your cooking:

• Skim fats off sauces, soups, canned soups and stews. Refrigerating after cooking will allow you to remove hardened saturated fats. Add vegetables later to prevent them from absorbing excess fat.
• Use monounsaturated or polyunsaturated oils instead of butter or animal fats in frying etc.
• Roast, bake or grill on a rack or grid to drain fats.
• Baste with unsaturated fats, tomato juice, fruit juice, lemon juice, wine or low-fat marinade.
• Don’t cook with discoloured oils.
• Make gravy from pan juices after fat has been removed.
• Use unsaturated oils and margarine when baking and frying.
• Use skim milk or low fat yoghurt in creamed soup and sauces.
• You can reduce your fat intake by making a few sensible changes to the kinds of foods you choose, rather than the quantity.

Fat fighting tips

• Eat skinless poultry and fish in place of meat
• Choose lean meat and trim all visible fat before cooking
• Don’t fry your food. Avoid fatty take-always and commercially baked products
• Cut down on full cream dairy products. Use low fat cheese and yoghurt
• For every teaspoon of butter, margarine and oil you cut out, you save 4g fat
• One cup full cream milk has 10g fat. One cup skim milk has 1g fat

Back to Top