Good Food Recipes
Our recipe collection of good food to eat and home cooked meals suit all tastes and budgets.
This arsenal of our favourite quick family meals are all ready to satisfy everyone at the table, even the kids.
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There is nothing like good old fashioned home cooking to get the stomach juices going at any meal.
These simple recipes are all organised into categories to make it easier for you to find what you are looking for.
With lots of healthy, quick and budget-friendly tasty food ideas, there’s something for everyone.
These are the easy and simple recipes you will turn to time and time again.
You will find that these recipes from real home cooks to be the best recipes ever to add to your collection.
They have all been tested in our own kitchen.
Find recipes for every occasion here ➧ “Explore recipes by category“.
What is good food to eat
I guess it depends on how you are looking at it.
In my opinion, if the food tastes good, it is good food.
If you are looking at it from a health perspective then good food to eat would be a diet (what you eat) that contains the right amounts of all the food groups.
It includes fruit, vegetables, grains, dairy products, and protein. It does not include too much or too little of any kind of food.
Eating wrong amounts of a food group, whether it be too much or too little, is called an “unhealthy diet” or an “imbalanced diet”.
A healthy diet is one that includes more foods that come from plants and fewer convenience foods.
Good food to eat that is healthy
Foods are grouped together because they provide similar amounts of key nutrients.
For example, key nutrients of the milk, yoghurt, cheese and alternatives group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C.
Eating a varied, well-balanced diet means eating a variety of foods from each of the five food groups daily, in the recommended amounts.
Because different foods provide different types and amounts of key nutrients, it is important to choose a variety of foods from within each food group.
As a bonus, choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your diet.
Five major food groups
The Australian Guide to Healthy Eating, groups the foods that should make up our daily diets into five major food groups and are labeled as good food to eat.
The five food groups are:
- Vegetables and legumes or beans.
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes or beans.
- Grain (cereal) foods, mostly wholegrain or high cereal fibre varieties.
- Milk, yoghurt, cheese or alternatives, mostly reduced fat.
Healthy Eating Tips
When thinking about our health, we know that a change in diet is often needed.
In today’s world of fast and convenient foods, people think more of saving time than saving calories and fat.
If we can be just a little bit more conscious about what we are eating, then we can greatly reduce our risk of heart disease and weight issues in the future.
Unhealthy Fats To Avoid
One of the best ways we can change up our diet is by restricting our use of solid fats like butter, bacon, and gravies.
These are known as Saturated and Trans fats.
We often use these fats to help prepare the food we cook.
Some great low-fat alternatives are olive oil, yoghurt, and fresh fruit.
Try to also be label-conscious and read the contents.
Trans fat – primary sources can include:
- Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
- Packaged snack foods (crackers, microwave popcorn, chips)
- Margarine, vegetable shortening
- Fried foods (French fries, fried chicken, chicken nuggets, battered fish)
- Anything containing hydrogenated or partially hydrogenated vegetable oil, even if it claims to be “trans fat-free”
Saturated fat. While not as harmful as trans fat, saturated fat can raise cholesterol and too much can negatively impact heart health.
So it’s best consumed in moderation. ( ! 6 )
Saturated fat – primary sources can include:
- Red meat (beef, lamb, pork)
- Chicken skin
- Whole-fat dairy products (milk, cream, cheese)
- Ice cream
- Tropical oils such as coconut and palm oil
Look for ingredients like polyunsaturated fats – found in nuts and seeds – and monounsaturated fats – found in canola and olive oil.
Be wary of the boxes labeled “reduced fat” though as they often still contain the bad fats.
Monounsaturated fat – good sources include:
- Olive, canola, peanut, and sesame oils
- Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
- Peanut butter
Polyunsaturated fat – good sources include:
- Sunflower, sesame, and pumpkin seeds
- Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
- Soybean and safflower oil
Healthy diet with meat
Something else we can do is to choose meats that are lower in fat. ( ! 4 )
- Fish is always a good food to eat, is a healthy choice and most importantly contains the heart-healthy omega-3 fatty acids our bodies need.
These omega-3 fatty acids can actually reduce our levels of triglycerides.
- Lean cuts of pork, beef, chicken breast and turkey are also great choices.
- Beans and other legumes are a wonderful meat alternative, while still providing our bodies with needed protein.
- Soy and tofu have become popular in recent years also adding to the meat alternatives list.
Benefits of Vegetables
The largest dietary change we can make is adding more fruits and vegetables.
Many people these days do not even eat half of the servings the food guide recommends as it is not convenient.
What are the benefits of eating vegetables?
- Fruits and vegetables are chock full of vitamins and minerals, the things we need each and every day.
- Soluble fibre is often found in fruits and vegetables and is an excellent source for reducing our cholesterol levels.
- Fruits and vegetables have also been proven to help reduce the risk of heart disease and stroke.
- These foods help prevent some types of cancer, lower risk of eye and digestive problems.
- They have a positive effect upon blood sugar, which can help keep appetite in check.
- Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss.
Their low glycemic loads prevent blood sugar spikes that can increase hunger.
It is easy to keep fruits and vegetables in the fridge ready for snacking as most just need a quick rinse in water and we can munch away.
Sometimes even keeping vegetables such as carrots, broccoli, and cauliflower already cut up in the fridge or a bowl of fruit on the benchtop.
This makes it easier for us to grab and go if we are in a rush.
By snacking on these tasty treats, we are less likely to snack on something higher in fat and sugars, so yes, of course they are a good food to eat.
No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day. ( ! 4 )
Healthy Eating with Whole Grains
Whole grains, as found in bread, cereals and pasta, and are another great dietary change we can make to help our heart.
Choosing 100% whole wheat breads and pastas gives us the nutrients we need that we cannot get from other foods.
Whole foods are always preferable to processed foods. Grains are no exception and certainly belong in the list of good food to eat.
Whole grains tend to be high in fibre and various important nutrients, and they do NOT have the same metabolic effects as refined grains.
Whole Grain Health Benefits
Studies from Harvard showed that people who ate the most whole grains were 9% less likely to die over the study periods, with a 15% reduction in death from heart disease.
Those who eat more whole grains have a lower risk of becoming obese, and tend to have less belly fat.
- Type 2 diabetes:
People who eat more whole grains have a lower risk of becoming diabetic.
- Heart disease:
People who eat more whole grains have up to a 30% lower risk of heart disease, the world’s biggest killer.
- Colon cancer:
In one study, 3 servings of whole grains per day were linked to a 17% lower risk of colorectal cancer. Many other studies have found similar results.
How to include whole grains in your diet
Try these tips to add more whole grains to your meals and snacks:
- Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain rolls for white rolls.
- Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries.
- Make sandwiches using whole-grain breads or rolls.
- Swap out white-flour tortillas with whole-wheat versions.
- Replace white Rice with quinoa, brown rice, wild rice, barley or bulgur.
- Add wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to minced meat or poultry for extra bulk.
- Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs.
Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.
Is Salt Healthy?
We also need to be aware of our salt intake.
Salt is a huge heart enemy resulting in higher cholesterol levels.
Processed foods often have added salt, so by choosing fresher foods, we are cutting our salt intake.
By adding more of these foods to our diets and reducing others on a daily basis, not only are we reducing our risk of heart disease, but an added side effect is weight loss!