stir-fry roast or bake with minimal oil (e.g. use spray or lightly brush with oil) steam or blanch in boiling water microwave. Remember all deep-fried foods and meals containing deep-fried – ingredients are classified as RED. Additional tips Swap this... For this... Baking trays greased Baking trays lined with baking paper with butter/oil Extra fat (butter or oil) to Non-stick cookware or a light spray of oil prevent food from sticking to cookware Pastry cases for pies Ramekins (individual crockery pie dishes) with a pastry lid for pies Quiches (with pastry) Frittatas (without pastry) Deep-frying commercial Oven-baking commercial crumbed and coated crumbed and coated products products Large amounts of sugar, Reduced amounts of sugar, fat and salt in recipes fat or salt in recipes (use some of the healthier ingredient swaps in the section above for ideas) All white flour in recipes Half wholemeal flour and half white flour in recipes
stir-fry roast or bake with minimal oil (e.g. use spray or lightly brush with oil) steam or blanch in boiling water microwave. Remember – all deep-fried foods and meals containing deep-fried ingredients are classified as RED. Additional tips Swap this... For this... Baking trays greased with butter/oil Baking trays lined with baking paper Extra fat (butter or oil) to prevent food from sticking to cookware Non-stick cookware or a light spray of oil Pastry cases for pies Ramekins (individual crockery pie dishes) with a pastry lid for pies Quiches (with pastry) Frittatas (without pastry) Deep-frying commercial crumbed and coated products Oven-baking commercial crumbed and coated products Large amounts of sugar, fat or salt in recipes Reduced amounts of sugar, fat and salt in recipes (use some of the healthier ingredient swaps in the section above for ideas) All white flour in recipes Half wholemeal flour and half white flour in recipes
HEAS-tips-for-healthier-cooking.docx