Discover a world of healthy eating

We've picked some healthy recipes from the world's healthiest diets for you to sample so you can feel like a globetrotter and virtuous – all at the same time!

Discover a world of healthy eating

Australia

Essential ingredients: steak; sweet potatoes; squash and pumpkin; macadamia nuts; tropical fruits; prawns. What we can learn from the Australians: serve plainly grilled meat and fish with salad and veg; always have prawns in the freezer – they’re incredibly versatile; bump up your colour quotient – the more brightly coloured the fruit and veg, the more nutrients it has; enjoy a small handful of unsalted macadamia nuts as a snack or on cereal.

Tropical fruit smoothie

Tropical fruit smoothie

Colourful tropical fruits generally have high levels of health-protecting antioxidants, such as flavonoids and carotenoids, so get ahead with your 5-a-day with this refreshing smoothie.

Piri-piri surf ’n’ turf with sweet potato chips

Piri-piri surf ’n’ turf with sweet potato chips

Pep up fillet steak and prawns with a fiery piri-piri butter and serve with wedges of sweet potato to make a healthy change from chips.

 


Canada

Essential ingredients: turkey; cranberries; lobster; crab; salmon; buttermilk; wild rice. What we can learn from the Canadians: buy only lean, unprocessed meat, poultry and fish; a handful of dried cranberries counts as one of your 5-a-day – add it to your morning muesli; don’t only enjoy turkey at Christmas! It’s a healthy, versatile option all year round; enjoy a little maple syrup as an occasional treat.

Cinnamon, walnut and berry-stuffed baked apples 
with maple syrup

Cinnamon, walnut and berry-stuffed baked apples with maple syrup

Blueberries and cranberries combine with apples, for a comforting healthy dessert.

Turkey and wild rice pilaf with pecans and cranberries

Turkey and wild rice pilaf with pecans and cranberries

Turkey is a healthy, versatile option all year round as this turkey recipe shows. The dark meat is a good source of iron and the white meat is lower in fat than chicken breast.

 


France

Essential ingredients: wine; garlic; onions; shellfish and chicken. What we can learn from the French: serve food in smaller portions; take your time over meals; eat more shellfish – it’s not as difficult to cook as you think; enjoy a glass of red wine with your meal.

Mussels with tarragon and crème fraîche

Mussels with tarragon and crème fraîche

The classic French dish of Moules mariniere has been made healthier with the use of crème fraîche instead of double cream. Mussels are a tasty shellfish and are cheap to buy.

Chicken chasseur

Chicken chasseur

A classic French dish, this chicken chasseur recipe is low in calories so you can enjoy this comforting dish without the guilt.

 


Greece

Essential ingredients: lamb; olives; yogurt; aubergines; honey; citrus fruit. What we can learn from the Greeks: make meals a family event. Greeks enjoy mezedes – small dishes everyone tucks into; serve salad and bread with every meal – but skip the butter and salad dressing – use olive oil; cook vegetables in lots of different ways. In Greece they’re roasted, grilled, added to stews and casseroles and used for spreads and dips; end meals with fresh fruit.

Slow-cooked lamb with aubergines

Slow-cooked lamb with aubergines

The Greeks know how to treat a leg of lamb with tender loving care as demonstrated in this slow-cooked lamb stew with aubergines.

Baked yogurt cheesecake

Baked yogurt cheesecake

Cheesecakes aren't usually considered a healthy dessert, but this Greek baked yogurt version is lower in calories and fat than most others.

 


Italy

Essential ingredients: tomatoes; pasta; salad and herbs; mozzarella; balsamic vinegar; Mediterranean fish. What we can learn from the Italians: ditch TV dinners and sit around the table to enjoy family meals; buy the best-quality ingredients you can afford; fill your shopping basket with seasonal foods; use olive oil; serve fruit and tomatoes at room temperature – they taste much better.

Tomato, basil and mozzarella penne

Tomato, basil and mozzarella penne

Italian food can be surprisingly healthy as this pasta recipe goes to show. Pasta has a low glycaemic index (GI) which provides long lasting energy and the tomatoes provide the antioxidant lycopene.

Griddled tuna stemperata

Griddled tuna stemperata

Stemperata is a type of sauce made with capers, onion, tomatoes, garlic and olives. Tuna fish has great health benefits and goes well with this Italian-style recipe.

 


Japan

Essential ingredients: rice; tofu; seaweed; mushrooms; raw fish; sesame seeds. What we can learn from the Japanese: eat lots of healthy veggie stir-fries, using just a small amount of hot oil; think quality not quantity – serve smaller quantities on beautiful plates; fill at least two-thirds of your plate with a combination of starchy carbs (such as rice or noodles) and veg; swap meat for fish; sip green tea at the end of a meal.

Stir-fried tofu with vegetables

Stir-fried tofu with vegetables

The Japanese have one of the healthiest diets in the world and this vegetarian tofu stir-fry recipe is a perfect example of how you can enjoy the antioxidants of the wonderful soya bean.

Superfood rice salad in wasabi dressing

Superfood rice salad in wasabi dressing

This Japanese rice salad is full of superfoods such as seaweed, soya beans and avocado.

 


Norway

Essential ingredients: white fish; venison; barley; green leafy veg; dark blue fruits; root veg. What we can learn from the Norwegians: swap red meat for game, such as venison or pheasant, as game is often lower in saturated fat; add a handful of dark blue fruits to your cereal, or whizz them up in a smoothie; up your calcium intake – skimmed milk has 190 calories and less than 1g fat per pint; eat more water-rich foods, such as soups and casseroles, adding a handful of barley to make them more filling.

Venison and mushroom stew with pearl barley risotto

Venison and mushroom stew with pearl barley risotto

Scandinavians get through cold winter days with lots of filling casseroles and stews. This stew recipe uses venison which is fairly lean, so slow-cooking is a perfect way to cook it to stop it drying out.

White fishcakes with prawn, egg and dill sauce

White fishcakes with prawn, egg and dill sauce

Norwegians eat a lot of white fish as it's an excellent source of vitamins. Why not try this simple fishcake recipe, which is healthy and super tasty.

 


Singapore

Essential ingredients: noodles; Asian flavourings such as chilli, garlic and ginger; bamboo shoots; duck; Asian fruits; green tea. What we can learn from the Singaporeans: add noodles to vegetable stir-fries or soups to increase their filling factor; eat duck, but avoid the skin, and serve with low-fat citrus or berry sauces; fresh is best – aim to buy ingredients every day or use frozen; don’t overcook veg – if they keep their crunch, they’ll contain more vitamins.

Red duck curry with cherry tomatoes and pineapple

Red duck curry with cherry tomatoes and pineapple

It's well worth the time making your own spicy paste for this low calorie duck curry from Singapore.

Pork and prawn noodle soup

Pork and prawn noodle soup

Noodles are complex carbohydrates that are low in fat and most also also have a low glycaemic index (GI). The addition of pork and prawns to this noodle soup make it a tasty and filling meal.

 

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