How to make your meals healthy (without losing flavour)

We all love food that hits the right note: crispy, flavoursome, satisfying. But sometimes, these comforting recipes come with extra calories, fat, or sugar that leave you feeling guilty afterwards. The good news? Small tweaks can make a recipe healthier without sacrificing what you love about it.

Here are some simple ways to adapt your favourite recipes without losing that hit of flavour:

1. Swap refined carbs for whole grains

Breaded foods often rely on white breadcrumbs. Switching to oats, wholemeal breadcrumbs, or even crushed nuts can:

• Increase protein, which helps you feel full for longer.¹

• Provide more micronutrients like magnesium, iron, and B vitamins.²

• Keep the crunch we crave, because texture matters as much as taste.

2. Reduce fat without losing flavour

Instead of deep-frying, try air-frying or baking. These methods use little or no added oil, so you get a crunchy, satisfying texture with less fat.¹ You can enjoy that crispiness without the extra calories.

3. Play with protein

Protein supports muscle maintenance, helps keep you full for longer, and can play a role in overall healthy metabolism.² You could try:

• Tofu or tempeh for plant-based options.

• Adding Greek yoghurt to coatings or dips for extra protein.

4. Keep dips light and flavourful

Creamy dips often add a lot of hidden calories. Choosing options like cottage cheese, yoghurt, or avocado keeps that creamy texture but boosts nutrients like calcium, protein, and healthy fats. 

5. Adjust portion sizes

Even small tweaks make a difference. Using a lighter coating or a side of vegetables rather than fries can make the meal more balanced without feeling restrictive.

The numan take

Making a recipe healthier doesn’t mean making it boring. It’s about knowing what makes a dish so appealing. You name it - crunch, creaminess, indulgence. Then find smarter ways to deliver it.

References 

1. Dhillon, J., Craig, B. A., Leidy, H. J., Amankwaah, A. F., Anguah, K. O., Jacobs, A., Jones, B. L., Jones, J. B., Keeler, C. L., Keller, C. E. M., McCrory, M. A., Rivera, R. L., Slebodnik, M., Mattes, R. D., & Tucker, R. M. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968–983. https://doi.org/10.1016/j.jand.2016.01.003 

2. Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2013). Nutritional advantages of oats and opportunities for its processing as value added foods – a review. Journal of Food Science and Technology, 52(2), 662–675. https://doi.org/10.1007/s13197-013-1072-1 

3. de Oliveira, V. S., Viana, D. S. B., Keller, L. M., de Melo, M. T. T., Mulandeza, O. F., Barbosa, M. I. M. J., Barbosa Júnior, J. L., & Saldanha, T. (2024). Impact of air frying on food lipids: Oxidative evidence, current research, and insights into domestic mitigation by natural antioxidants. Trends in Food Science & Technology, 147, 104465. https://doi.org/10.1016/j.tifs.2024.104465

4. Carbone, J. W., & Pasiakos, S. M. (2019). Dietary protein and muscle mass: translating science to application and health benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136