Healthier recipes and simple swaps

Websites for recipe inspiration

Start with a meal you enjoy, ingredients you have or the time available. These websites offer a mix of Australian resources and international cooking inspiration.

Recipe websites differ in their nutrition criteria. A “healthy”, vegetarian, gluten-free or low-carbohydrate label does not tell the whole story. Consider the ingredients, serving size and what you serve alongside the dish. External websites may contain advertising, branded products or paid content.

Simple ways to modify recipes

Try one or two changes at a time. The aim is a nourishing meal that suits your tastes, budget, culture and nutritional needs.

Add more vegetables

Add grated carrot, zucchini or mushrooms to mince dishes, extra vegetables to soups, curries and pasta, or a vegetable side to the meal. Fresh, frozen and no added salt canned vegetables are useful options.

Include beans, chickpeas and lentils

Replace some meat with cooked or canned legumes in bolognese, tacos, casseroles and curries. They add fibre and plant protein. Drain and rinse canned varieties and choose no added salt options where available.

Choose more wholegrains

Try wholemeal pasta, brown rice, barley or wholegrain bread. In baking, start by replacing half the white flour with wholemeal flour; texture and liquid needs may change.

Swap the type of fat

Use olive or canola oil instead of butter where suitable. Try plain yoghurt in place of sour cream, or use a smaller amount of strongly flavoured cheese. Oils do not replace butter one-for-one in every baking recipe.

Reduce added sugar gradually

In suitable recipes, try reducing sugar by about one-quarter to one-third and adjust to taste. Fruit, cinnamon or vanilla can add flavour. Honey, maple syrup, coconut sugar and brown sugar still contribute added sugars. Sugar also affects baking structure, so use a tested lower sugar recipe for delicate cakes, meringues or preserves.

Build flavour with less salt

Choose no added salt tomatoes and lower sodium stocks and sauces. Use herbs, spices, garlic, ginger, lemon or vinegar for flavour. Compare sodium per 100 g on labels when choosing similar products.

Try a different cooking method

Bake, grill, steam, poach or stir-fry with a suitable amount of oil. Oven-baked crumbed fish or chicken can be an alternative to deep-fried versions. Keep food enjoyable with herbs, spices and flavourful accompaniments.

Put the swaps into practice

• Spaghetti bolognese: replace some mince with lentils, add grated vegetables and try wholemeal pasta.
• Curry: add chickpeas and vegetables. If using coconut cream, try replacing part with a lower saturated fat alternative that suits the recipe.
• Nachos: add beans, tomato, corn and capsicum, use a little less cheese and finish with plain yoghurt.
• Stir-fry: include a variety of vegetables, tofu, chicken or fish; use a smaller amount of lower sodium sauce and add ginger, garlic and lime.
• Muffins: try half wholemeal flour, add fruit or grated vegetables and gradually reduce the sugar. Expect some changes in texture.

Further guidance

• Eat for Health: recipe modification tips — guidance on fibre, vegetables, saturated fat, added sugar and salt.
• Better Health Channel: healthy cooking tips — practical ingredient and cooking ideas.

This resource provides general education and does not replace individual medical or dietetic advice.