There are lots of people and organizations dedicated to helping you cook healthy recipes. One of which is Healthy Food Recipes Nz. This blog wants to help you cook for the family at no cost by giving you free recipes. A free trial will will show you how the site works, and you’ll find that the recipes submitted here are tried and true.
healthy food hacks for summer
With the change of seasons comes the opportunity to make some healthy changes to your eating habits, whether your aim is to feel fitter, take care of your heart, or to save some money by ditching convenient but pricey food options. To get in the spirit, here are some healthy food hacks to get you started.
1. Infuse your water
There isn’t anything magical about doing this, apart from the fact that fresh mint, cucumber slices, lime and lemon wedges, frozen berries and orange slices can turn your water into something that you want to drink lots of. Good hydration is vital for your heart’s healthy functioning, as well as weight management, concentration, healthy skin and lots more.
2. Brush your teeth after a meal
If you find it difficult not to follow lunch or dinner with something sweet, brushing your teeth can help take the cravings away. Peppermint is an appetite suppressant, and once you’ve brushed, you won’t want to dirty your teeth again.
3. Cook healthy carbohydrate sources in bulk
Brown rice, quinoa, sweet potato and wholemeal pasta can be cooked up in large amounts, separated into snap lock bags or containers and frozen in individual portions. That way you’ve always got something on hand to throw into a meal. A smart carbohydrate source at a main meal means you’re less likely to pick a not-so-smart carbohydrate in between meals.
4. Include more nutrient-rich foods into your diet
Rather than focusing on the foods you should be cutting out, focus on boosting the amounts of foods you should eat and putting together a balanced meal with nutrient-rich foods like vegetables.
5. Make vegetables easy
Vegetables are the cornerstone of a healthy diet. Make a big bowl of salad out of one bag lettuce, one cucumber, one capsicum, one carrot and one punnet of cherry tomatoes. It’s quick and easy to put together, and then you have an easy vegetable side to add to anything that you’re eating.
Do the same for cooked vegetables. A container of chopped capsicum, carrot, beans, broccoli etc can easily be thrown into a wok as a stir fry or potato, pumpkin, carrot, zucchini and beetroot can be easily thrown into a tray and roasted.
6. Don’t abstain from your favourite foods
Learn how to include them in a balanced way. If you enjoy chocolate, you could have a small portion of a high quality kind accompanied by a plate of fresh berries.
7. Pre-marinate your meat, chicken or fish
Healthy eating is so much more enjoyable when you’re eating food that you actually enjoy. One of the ways we bring enjoyment to food is by adding different flavours and keeping it varied and different. Try adding lamb or chicken pieces with lemon, garlic, oregano and olive oil into a snap lock bag or container and freezing. Then all you have to do is defrost and cook. Other easy combos you could try are:
- Moroccan spice mix, olive oil and lemon juice
- Lime juice, soy sauce and ginger.
8. Keep your kitchen stocked with healthy wholefood staples
This means you’ll always have something quick and easy on hand. Thinks foods like canned beans, chickpeas, lentils and corn kernels, tinned tuna, salmon and sardines, eggs, popcorn, frozen berries, frozen vegetables, ricotta and cottage cheese, natural yoghurt, oats, raw nuts and seeds.
Start using containers to organise your staples into categories. Then, when you do a grocery shop, all you have to do is check the fridge, freezer or pantry and write your list based on which containers are running low. Add in any perishable items and fresh produce, and your shopping list is done!
9. Make your own muesli
Worried about the added sugar in store-bought muesli or don’t like some of the ingredients? Why not make your own? You can save money by buying the raw ingredients in bulk, and then you can create a muesli combo that is as individual as you! If you’re weight conscious, go easy on the nuts, seeds, coconut oil, honey or syrup. Too much fat or sugar may halt your weight loss efforts.
10. Let your ‘motivated self’ look after your ‘lazy self’
You don’t have to be upbeat and motivated all the time – it’s just not possible, and that’s ok. When you’re feeling like cooking or prepping food, make the most of that time and prepare food for those times when you don’t have time or find it difficult. Aim to have easy options, leftovers or homemade frozen meals for those times. Set yourself up for success by thinking ahead and making things as easy for yourself as possible for those tougher days.
400 calorie meal recipes
Healthy, delicious and under 400 calories – discover our highest-rated, calorie-counted dishes including meat, fish and veggie options for every taste.
- Meatballs with fennel & balsamic beans & courgette noodlesA star rating of 4.3 out of 5.18 ratingsRich in potassium, we’ve swapped pasta for courgettes to make ultra-trendy courgetti. Potassium helps to lower blood pressure and maintain a healthy heart rate
- Bean & feta spread with Greek salad salsa & oatcakesA star rating of 4.4 out of 5.12 ratingsTuck into a nutrient-packed vegetarian lunch featuring a delicious bean and feta spread and a salsa that makes up three of your five-a-day. Pile those oatcakes high!
- Mexican bean soup with guacamoleA star rating of 4.8 out of 5.120 ratingsThis warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks
- Poached eggs with smashed avocado & tomatoesA star rating of 4.6 out of 5.27 ratingsKeep yourself full until lunchtime with this healthy breakfast boost. Delicious avocado serves as a butter alternative and goes well with a runny poached egg
- Turkey piccataA star rating of 3.9 out of 5.12 ratingsA healthier version of piccata veal, that’s gluten free and dairy-free, cooked in a lemon butter sauce and served with crisp baby roast potatoes
- Egg Niçoise saladA star rating of 4.6 out of 5.13 ratingsA vegetarian Niçoise salad, that’s packed with goodness – fibre, folate, iron, vitamin c and gluten-free too
- Slow-cooker chicken casseroleA star rating of 4.3 out of 5.130 ratingsTreat the family to this wholesome chicken casserole that delivers comfort while being low-fat. And you can let a slow cooker do most of the work
- Wild salmon veggie bowlA star rating of 4.5 out of 5.4 ratingsSucculent salmon flaked over a bed of healthy vegetables makes a delicious, protein-packed salad that’s also low-calorie, gluten-free and rich in beneficial omega-3 fats
- Barley & broccoli risotto with lemon & basilA star rating of 4.4 out of 5.23 ratingsBarley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer
- Spinach, sweet potato & lentil dhalA star rating of 4.8 out of 5.740 ratingsA comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can’t go wrong with this iron-rich, low-fat, low-calorie supper.
- Poached eggs with broccoli, tomatoes & wholemeal flatbreadA star rating of 4.3 out of 5.13 ratingsProtein-packed eggs with antioxidant-rich broccoli make this a healthy and satisfying breakfast choice
- Bang bang chicken cupsA star rating of 4.7 out of 5.13 ratingsThis healthy supper is super speedy – top lettuce leaves with cooked chicken, colourful vegetables and a peanut and sweet chilli sauce
- Barley couscous & prawn tabboulehA star rating of 4.8 out of 5.4 ratingsCrunchy cucumber and juicy nectarines add a freshness to this high-fibre, healthy lunch – for a veggie version, swap the prawns for cashews or pecans.
- Greek-style roast fishA star rating of 4.4 out of 5.147 ratingsOven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner
- Roasted carrot, spelt, fennel & blood orange saladA star rating of 4.4 out of 5.5 ratingsA healthy grain salad, perfect served with sliced roast chicken, or crumbled feta or goat’s cheese for lunch or a light dinner
- Prawn, fennel & rocket risottoA star rating of 4.3 out of 5.42 ratingsThis prawn and fennel risotto gets a little extra kick from lemon zest and and rocket – perfect for a dinner party
- Mediterranean fish gratinsA star rating of 4.6 out of 5.21 ratingsThese individual portions of fish in tomato sauce, topped with herby breadcrumbs, freeze beautifully – perfect for no-fuss entertaining
- Spicy meatballs with chilli black beansA star rating of 4.7 out of 5.98 ratingsGive your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado
- Creamy tomato risottoA star rating of 4.8 out of 5.230 ratingsA budget rice dish flavoured with rosemary, basil and sweet cherry tomatoes. An ideal midweek supper
- Roast sea bass & vegetable traybakeA star rating of 4.9 out of 5.52 ratingsApply a no-fuss touch to fish in this all-in-one Italian-inspired bake with crispy potatoes, roasted peppers and olives
- Barbecued squid saladA star rating of 5 out of 5.2 ratingsMarinating squid before sizzling it on the barbecue or griddle gives it a flavour boost. Accompany with a salad of mango, avocado and black beans
- Egg & veggie pittasA star rating of 4.5 out of 5.2 ratingsCram wholemeal bread pockets with healthy aubergine, beetroot and carrot, then add a garlic and dill yogurt and eggs
- Lentil & cauliflower curryA star rating of 4.8 out of 5.85 ratingsAn earthy spice pot that’s low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt
- Lighter Chinese chilli beefA star rating of 3.9 out of 5.22 ratingsDon’t reach for the takeaway menu, try this beef stir-fry recipe instead. It’s just as tasty as your favourite Chinese and healthier too.
Dietitian-Approved Dinners in 20 Minutes
If you’re looking for a nutritious and satisfying meal, try these dietitian-approved dinner recipes. These dinners feature protein, vegetables and whole grains or pasta for a balanced and filling meal. Recipes like Crispy Fish Taco Bowls and Mushroom Ravioli & Chicken Piccata are healthy, delicious and on the table in 20 minutes.
11 of 20
Beef & Bean Sloppy Joes
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
12 of 20
Spinach & Artichoke Dip Pasta
If you’ve ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here’s what’s almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.
13 of 20
Salmon Tacos with Pineapple Salsa
An easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder.
14 of 20
Pork & Broccoli Thai Noodle Salad
Crunchy broccoli slaw–available in most supermarkets near the other coleslaw mixes–is the secret to making this Thai noodle recipe super-fast. If you have the time and want to make your own broccoli slaw, shred broccoli stems through the large holes of a box grater. Making the pork patties while the water for the noodles comes to a boil ensures the pork and noodles will be done at the same time.
15 of 20
Spanakopita Scrambled Egg Pitas
This meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We’ve added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can’t find it, basil pesto or sun-dried tomato pesto also work well.
16 of 20
Chickpea & Quinoa Grain Bowl
It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!
17 of 20
Classic Sesame Noodles with Chicken
Classic sesame noodles become a healthy meal with lean chicken and tons of veggies in this quick recipe for Asian noodles. Be sure to rinse the spaghetti until it’s cold, then give it a good shake in the colander until it’s well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.
18 of 20
Rainbow Veggie Wraps
There’s definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they’re easy enough for kids to assemble themselves for an easy lunch or dinner.
19 of 20
Creamy Salmon & Sugar Snap Cauliflower Gnocchi
Tender cauliflower gnocchi combine with a quick cream sauce, tender peas and flaky salmon for an unforgettable weeknight dinner. This one is so good you might make it for special occasions. If you don’t like smoked salmon, use fresh.
20 of 20
Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce
This crowd-pleasing and easy dinner recipe takes just 20 minutes to make, start to finish, so it’s perfect for weeknights! When tomatoes are at their in-season best, just a quick chop and a few ingredients are all you need to make a spaghetti sauce in minutes. Store-bought chicken meatballs keep the low-effort theme going all the way to the table.