Free Healthy Recipes
Our seasonal recipe database is complete with healthy recipes for all the family. You'll soon find that healthy food is not only quick and easy to prepare but it's delicious too.
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Cucumber and Dill Raita with Garlic and Mint Tanoor Bread
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Use the form below to search for recipes by one or more category, and by ingredient. You may choose one or more options.
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Latest Recipes
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Vegetable & Feta Rice Tart Recipe courtesy of McLeans Run. www.mcleansrun.com.au |
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Honey and Oregano Roasted Leg of Lamb Recipe and photo compliments of Mitolo Group. For more Carisma recipes go to www.carismapotatoes.com.au |
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Dukka Baked Pumpkin Check the “best before” date before using dukka. Ground nuts can become rancid when stored for too long or improperly stored in hot conditions. |
Recipe collections
Soups »
Mad About Muffins »
Video Collection »
Dips, Pestos & Salsas »
Finger foods »
Soups
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This meal is sweet substantial and delicious and referred to as a meal because being a soup it contains complex carbohydrates, vegetables, lean protein and a little fat. Everything you need to feel sated and fulfilled. |
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Here's a lovely soup to enjoy for lunch or as a quick "pick me up" snack in afternoon when you really feel like something sweet. Sweet? Well pumpkins are sweet and a good deal more healthy than that cake you might have chosen instead! |
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For an easy, inexpensive, flavoursome soup this one takes some beating. Those of you unfamiliar with miso, it is a fermented soy bean paste used to flavour soups and casseroles. Like yoghurt, miso boosts the digestive system with friendly bacteria to aid digestion and strengthen the immune system. It is available from health food stores and Asian grocer. |
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The recipe below is not an authentic version of the classic mulligatawny, a traditional watery Indian soup. This version is anything but watery. It’s a complete meal in itself and the perfect way to boost your veggie intake in one hit. |
Mad About Muffins
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These muffins are a much healthier option than many commercial ones. Made with Omega spread they contain no hydrogenated or trans fats and no saturated fat from butter. |
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These muffins are just sweet enough to satisfy a craving, without being full of sugar. Perfect for breakfast warm out of the oven, or as a healthy afternoon treat. |
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These gluten free muffins are naturally sweetened by apple juice and coconut and while not as sweet as most cakes and pastries they’ll still satisfy that occasionally need to seek comfort in carbs! |
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For breakfast or morning tea these muffins are not too sweet but should be sweet enough to satisfy a young palate. This recipe makes 6 large muffins. If you wanted to make them smaller they could easily be frozen. These muffins are not suitable for anyone with a nut allergy. |
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Here’s a nice lunchbox treat for your children. These are much better for you and your children than those made with white flour and packed with sugar. |
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The range of muffins available today is overwhelming and confusing particularly when you’re trying to make the best choice for good health. Regardless of the ingredients, when it comes to food, good value is not represented by size, and despite what food outlets would have you believe muffins the size as a small cake will never be a good choice. Making your own muffins is easy and quick. You can freeze them in batches, control the ingredients and most importantly their size. |
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These lovely muffins are a slight variation on a recipe given to me by my friend who has a two year old and is a testimony to the fact that kids can exist very healthily and happily without processed lollies, cakes and biscuits. |
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These high energy muffins are great to pack for work or school – they are high in kilojoules though so if you want to shake the extra winter kilo before summer hits, don’t make the mistake of many in thinking because they are healthy you can eat them by the dozen. I freeze them and take out only what I need at any one time. |
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On a gloomy cool day it's nice to make a batch of muffins and serve them hot with a cup of tea. The muscatel grapes added to the muffin mix give them an intense flavour you won't get from using blueberries on their own alone. They're moist, yummy, high in fibre and a pretty healthy indulgent treat when rain stops play outside. |
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In these muffins there is no nutritional analysis provided. Kids meals should be planned more for their nutritional density and less about the energy density. These easy to handle savoury muffins contain protein, fibre, calcium, carbohydrate, fat and numerous vitamins. |
Video Collection
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Bright colours add to the beauty of this clean and fresh dish that is easily prepared. Low in fat and carbohydrates yet high in protein it's a winner all round. |
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A good veggie lasagne does take a bit of preparation but it’s not hard to do and the results are well worth the effort. And unlike traditional lasagne made with whole milk and full fat cheese this roast vegetable lasagne is low in saturated fat, with less than 200mg of sodium and with so many veggies and it’s loaded in fibre, vitamins and antioxidants. |
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Made from beans instead of minced beef this is an economical meal that is low in saturated fat, high in fibre, and loaded in antioxidants. |
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To find a healthy sweet dessert that tastes great AND is easy to make ticks all the boxes in my opinion. Easy raspberry and yoghurt soufflés is one of these great dishes. It’s an impressive low GI treat that will satisfy a sweet tooth yet it’s not that high in KJ. It’s very yummy and looks much harder to make than it really is. |
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This spicy and flavoursome marinade is delicious with a robust textured fish such as blue eye trevalla. The longer you allow it to marinate the better, and if you are feeding a family, don’t be put off by the term spicy – it’s not peppery spicy and will kids love it. |
Dips, Pestos & Salsas
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One of the most versatile recipes to have up your sleeve. Use it in place of mashed potatoes, as an alternative to butter on sandwiches, in place of pasta sauce on some pizzas, or simply as a dip. It's just as easy to buy as it is to make but making your own ensures the quality of ingredients and is much more economical. |
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This pesto can be used in pasta, served on wholegrain toast, as an entree over semi-roasted tomatoes, as a dip. The list is endless. |
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This Recipe was supplied by The Australian Mushroom Growers Association. |
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This is one the kids usually enjoy (even if you have to omit the chilli). Nothing hard about this and an excellent way to use up avocados that are just too soft to serve on a salad. Delicious with baked beans on sourdough. |
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Simple, fresh and the perfect accompaniment to freshly cooked prawns. |
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This is a wonderful recipe to have up your sleeve, particularly if you enjoy creamy sauces. I prefer to use this for purposes other than boring dips! Take a serve of roasted vegetables, add a dollop of babaganoush and serve grilled lean lamb over the top for a magnificent meal. It's a substantial meal, low in saturated fat, extremely tasty and very healthy. |
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A fresher, healthier alternative than commercial hummus dips, this recipe complements many dishes and has a low glycaemic index. Serve with Chargrilled Octopus Salad, Scrambled Tofu with Hummus & Avocado or Spicy Chickpea, Parsley and Hummus Pizza. |
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This walnut pesto uses fennel in place of parmesan and cayenne for an extra kick. Many herbalists believe that cayenne is the most useful and valuable herb in the herb kingdom, not only for the entire digestive system, but also for the heart and circulatory system. Cayenne is not a pepper but a blend of hot chillies. |
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This dip, like hummus, can be used in many ways. It's lower in fat than hummus, but still high in fibre, so it's good news all round for those wishing to lose weight. It takes literally minutes to whip up, but if you do use canned beans to save time, try to buy organic ones. |
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This salsa was designed for use in our patty recipes (see recipe list) but can be used as a topping for many dishes such as fish, chicken or red meat, or on toasted sourdough as a bruschetta. |
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This salsa is great to serve with lightly toasted sourdough baguette, tossed through pasta, or as an accompaniment to grilled chicken, beef or fish. Recipe courtesy of australianpapaya.com.au |
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Watch your clothes with this one – it’s less appealing down the front of your white shirt! Rich in cancer fighting phytochemicals, this wonderfully vibrant vegetable takes on a more brilliant colour in this dip. The almond meal helps to give it a creamy texture and enriches it nutritionally with added calcium and fibre. |
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The texture is this dip makes a nice change from the numerous smooth dips available. If you make too much save for dinner the next night – it’s delicious served over grilled lamb or white fish. |
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I keep a packet of mountain bread in the freezer to whip up these yummy crispy snacks at a moments notice. They make a much healthier alternative to the fat laden chips and crackers usually serve with dips. |
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This pesto has just enough kick to be interesting without assaulting the rest of the food. Serve it with Jerusalem artichoke soup or in the accompanying recipe. |
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Use this pesto to make Mushroom and Eggplant Pesto Lasagna (see recipe list) or serve it as a dip with vegetable crudités or wholemeal pita bread. It’s also delicious with BBQ’d lamb and steamed broccoli. |
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This dip can be served with so many dishes including roast lamb, lentil patties, and pitta bread. The dill, a good antioxidant is an alternative to mint, and compliments chickpea balls (see recipe list) beautifully. |
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Delicious as a dip with chopped raw vegies, on a sandwich, as a side to grilled chicken or meat or with tacos as part of a healthy Mexican-style meal. |
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A delicious dip to accompany crudites, spread on a sandwich or serve with grilled chicken. |
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Here’s a variation on hummus – the natural oils in avocado gives the dip a lovely creamy rich consistency. Like hummus it’s high in energy and monounsaturated fat and while it has numerous health benefits, if you’re watching your weight, enjoy it in moderation. |
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Be careful with packaged sauces as many have added thickeners with gluten. This lovely gluten free sauce is made in minutes and can be stored in an airtight container in the fridge for several weeks. |
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High in beta-carotene from the carrots and pumpkin, this lightly spiced dip also has added protein from cashews and ricemilk, if you choose the protein-enriched variety. Serve with crudites or wholegrain crispbread. |
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A twist on traditional hummus, this recipe uses mushrooms to add a great flavour and meatier texture. Spread on sandwiches or use in a mountain bread wrap, or simply enjoy as a dip when friends come over. Recipe extracted from 'Mushrooms: The great all rounder' by the Australian Mushroom Growers Association Ltd. |
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Finger foods
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Finger food is typically deep fried, surrounded in pastry, or served with everything sitting on, or dipped in, bread. These polenta rounds make a nice change to the standard party fare. They are extremely easy to make and robust enough to hold heavier pieces of food including these little roma tomatoes. They freeze well so make more than you need in case unexpected visitors drop in. The recipe below makes approx 35 mini rounds. |
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How often do you see a group of women each armed with a spoon, each descending like seagulls onto a single plate of pudding? Women in particular enjoy the taste of something sweet to complete meal, but can’t, or won’t eat a dessert of their own because: 1. They can’t fit it all in, or 2. They’re worried about their weight. Whatever the reason, these juicy strawberries coated in bittersweet chocolate are the perfect solution for a single sweet fix, and complete any evening meal. Share if you like, but it’s unlikely you’ll want to. |
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Now that it's fashionable to eat whole grains, and other foods our ancestors enjoyed, it's time to make leftovers fashionable. That's not to say we should go down the road of bubble and squeak - where everything is thrown together and fried! These rice balls could have guests fooled into thinking you've been slaving over a hot stove for ours. They are delicious and make an ideal lunch (or make them smaller and serve as finger food at a party). |
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While making falafel it occurred to me that the word palaver, meaning fuss or bother should be substituted for falafel, coining a new phrase “What a falafel”. But don’t let me put you off! OK so they are a bit of effort compared to a packet mix deep fried feast from the takeaway, but for the improved health properties, and taste, it’s well worth it. In this recipe, the delicious flax seed coating adds numerous health benefits. Flax seeds are a rich source of lignans, helping to protect the body from oestrogen related cancers and regulating hormone levels. A food processor is an absolute must when making these so if you don’t have one already, it’s a great excuse to go shopping. |
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Spring rolls make the best finger food for drinks party (get plenty of practice making them before you embark on rolls for 50!) Typically, as you can see in this recipe, they’re made combining Asian flavours, but you can think outside the square, especially if you have a gluten allergy. The rice paper fills the role of bread and the filling can be many things you may use in a sandwich – with the salad! |
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This alternative to traditional oysters natural, Kilpatrick and mornay oysters is pretty and fresh. Oysters are known as an aphrodisiac possibly because they are such a good source of zinc - the mineral responsible in the production of healthy sperm. 6 oysters will give you 59 mg zinc - almost 5 times the recommended daily intake. |
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Mountain bread is paper thin unleavened bread available from supermarkets and health food stores. It can be used as a quick and healthy alternative to pastry and served as finger food to make a light entrée or pre-dinner canapé. |
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Since time, the oyster has been considered an aphrodisiac and as such is always on the menu for Valentine’s Day; maybe because it’s such a great source of zinc – the mineral responsible for healthy sperm production. |
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These are lovely little naturally sweetened treats to produce for dessert or when the kids get home from school. They’re very easy to make and take next to no time but do need to be eaten straight away otherwise the bread loses its scrunch. |
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This pate is a variation of “ Smokie pate’. Smokies are a haddock smoked in the small fishing town of Arbroath on the East coast of Scotland. They have an authentic smoked flavour but sadly we can’t get them here in Australia. The pate would typically be made with cream cheese therefore to use some creative license for health and availability, here’s a variation to serve on the classic Scottish oatcake. |
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